Description
Mediterranean Chicken Meatball Bowls are a vibrant and flavorful meal combining juicy ground chicken meatballs, creamy homemade tzatziki sauce, and a fresh Greek salad. Served over brown rice and crisp romaine lettuce, this dish brings the taste of the Mediterranean to your table. Perfect for meal prepping or a satisfying family dinner, these bowls are balanced, nutritious, and easy to customize.
Ingredients
Meatballs
- 1 lb. ground chicken 99/1
- 1/4 cup Italian breadcrumbs (28g)
- 1/4 cup parsley, finely chopped
- 1/4 cup onion, finely chopped
- 2 cloves garlic, minced
- 1 tsp. dried oregano
- 1/2 tsp. ground cumin
- 1/2 tsp. salt
- 1/4 tsp. black pepper
Tzatziki Sauce
- 1 cup 2% plain Greek yogurt (224g)
- 1/2 cup cucumber, finely grated and drained (84g)
- 2 cloves garlic, minced
- 2 Tbsp. lemon juice
- 2 Tbsp. fresh dill, finely chopped or 1 tsp. dried dill
- 1 Tbsp. olive oil
- Salt and pepper to taste
Greek Salad
- 1 1/2 cups cucumber, chopped (200g)
- 1 cup cherry tomatoes, cut in half
- 1/2 cup red onion, thinly sliced
- 1/2 cup pitted kalamata olives, sliced lengthwise (80g)
- 1/2 cup fat-free feta cheese (56g)
- 1/2 Tbsp. olive oil
- 1 Tbsp. lemon juice
- 1/2 Tbsp. balsamic vinegar
- Pinch of salt
For the Bowls
- 2 cups cooked brown rice
- 4 cups romaine lettuce, chopped
Instructions
- Prepare the Meatballs: In a large bowl, combine ground chicken, Italian breadcrumbs, parsley, onion, garlic, oregano, cumin, salt, and black pepper. Mix thoroughly until well incorporated. Shape the mixture into 12 evenly sized meatballs, approximately 42 grams each.
- Cook the Meatballs: Air Fryer Method: Lightly spray the air fryer basket with nonstick spray. Arrange meatballs in a single layer without touching. Air fry at 380°F for 10-12 minutes until cooked through. Pan Searing Method: Heat 1 tablespoon olive oil in a skillet over medium heat. Add meatballs and cook, turning occasionally, until browned on all sides and cooked through (about 10 minutes). Ensure internal temperature reaches 165°F. Baking Method: Preheat oven to 400°F. Place meatballs on a baking sheet and bake for 15-20 minutes until cooked through.
- Make the Tzatziki Sauce: In a bowl, mix Greek yogurt, grated cucumber (well-drained), minced garlic, lemon juice, dill, olive oil, salt, and pepper. Stir to combine evenly. Chill in the refrigerator until ready to serve to develop flavors.
- Prepare the Greek Salad: Combine chopped cucumber, halved cherry tomatoes, thinly sliced red onion, kalamata olives, and fat-free feta cheese in a bowl. Drizzle olive oil, lemon juice, and balsamic vinegar over the salad. Add a pinch of salt. Toss all ingredients gently to combine and chill before serving.
- Assemble the Bowls: Divide chopped romaine lettuce evenly among four bowls or meal prep containers. Layer cooked brown rice, meatballs, Greek salad, and a generous dollop of tzatziki sauce on top. Garnish with fresh parsley or dill if desired. Serve immediately or store in the refrigerator for meal prep.
Notes
- Ensure the grated cucumber for tzatziki is well-drained to prevent watery sauce.
- You can choose your preferred cooking method for the meatballs: air frying, pan searing, or baking.
- Feel free to swap brown rice with quinoa or cauliflower rice for a low-carb option.
- This recipe meal preps well; keep components separate until ready to eat to maintain freshness.
- Adjust seasoning in the tzatziki and salad according to taste preference.
- Prep Time: 35 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Air Frying
- Cuisine: Greek
