Description
These Mediterranean Meatball Bowls feature flavorful lean ground turkey meatballs baked to perfection and served with a refreshing cucumber tomato salad, lemon-parsley rice, crisp romaine, creamy hummus, tangy tzatziki, and crumbled feta. A balanced, vibrant meal that’s perfect for meal prep or a wholesome dinner inspired by Mediterranean flavors.
Ingredients
Scale
Meatballs
- 1 pound ground turkey (93/7 lean)
- ¼ onion, very finely diced or grated
- 1 tablespoon Greek seasoning (Cavender’s or homemade)
- 1 egg
- 3 tablespoons bread crumbs
- 6 ounces frozen spinach, thawed and moisture squeezed out
- ½ cup crumbled feta cheese
- 2 teaspoons olive oil
Rice
- 1 cup long grain rice (jasmine recommended)
- ¼ cup lemon juice
- ½ cup freshly chopped parsley
- ½ teaspoon salt
Salad & Assembly
- 1 cucumber, chopped
- ½ red onion, finely diced
- 1 cup grape tomatoes, quartered
- 4 cups shredded romaine lettuce
- ½ cup feta cheese, for topping
- ½ cup hummus
- ¼ cup tzatziki
Instructions
- Preheat the oven: Set your oven to 375˚F to prepare for baking the meatballs.
- Make the meatball mixture: In a large bowl, combine ground turkey, finely diced or grated onion, Greek seasoning, egg, bread crumbs, thawed and drained spinach, crumbled feta cheese, and olive oil. Use your hands to thoroughly mix until all ingredients are evenly incorporated.
- Form meatballs: Shape the mixture into 2-inch meatballs, and arrange them on a baking sheet spaced about ½ inch apart to ensure even cooking.
- Bake the meatballs: Place the baking sheet in the oven and bake for 15 minutes. Use a meat thermometer to check internal temperature; it should reach 165˚F. If not done, bake an additional 3-5 minutes until fully cooked.
- Cook the rice: Follow package instructions for the jasmine rice. Once cooked, stir in lemon juice, chopped parsley, and salt to infuse fresh, zesty flavor.
- Prepare the cucumber tomato salad: In a bowl, combine chopped cucumber, quartered grape tomatoes, and finely diced red onion. Toss gently to mix the flavors.
- Assemble the bowls: Divide romaine lettuce and the lemon-parsley rice equally between four large meal bowls, layering half rice and half romaine as the base.
- Add hummus and meatballs: Spoon about 2 tablespoons of hummus into each bowl, then top with 3-4 baked turkey meatballs.
- Top with salad and extras: Add a generous spoonful of cucumber tomato salad over the meatballs, sprinkle with crumbled feta cheese, and drizzle with tzatziki sauce for a creamy tangy finish.
- Serve or store: Enjoy the bowls immediately or refrigerate for convenient meal prep throughout the week.
Notes
- You can substitute ground chicken or lean beef for ground turkey if preferred.
- Be sure to squeeze out excess moisture from thawed spinach to prevent soggy meatballs.
- Adjust Greek seasoning amount based on taste preference or use your favorite spice blend.
- If gluten-free, replace bread crumbs with gluten-free alternatives or crushed nuts.
- Leftover bowls store well in airtight containers in the refrigerator for up to 4 days.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Dish
- Method: Baking
- Cuisine: Mediterranean
Keywords: Mediterranean meatballs, turkey meatballs, healthy meatball bowls, baked meatballs, lemon parsley rice, cucumber tomato salad, hummus bowls, tzatziki sauce, meal prep bowls
