This Ultimate Mediterranean Meatball Bowl is a vibrant, flavorful dish inspired by Mediterranean cuisine. It features tender and juicy meatballs, a creamy tzatziki sauce, and a side of fluffy rice, making for a wholesome and satisfying meal perfect for any occasion. Whether it’s a busy weeknight dinner or a meal prep option, this bowl brings bold flavors and nutrition together in one hearty dish.
Ingredients
For the meatballs:
1 lb ground beef or lamb
1/2 cup breadcrumbs
1/4 cup grated Parmesan cheese
1/4 cup finely chopped parsley
1 egg
2 cloves garlic, minced
1 teaspoon dried oregano
1/2 teaspoon ground cumin
1/2 teaspoon ground paprika
Salt and pepper, to taste
For the tzatziki:
1 cup Greek yogurt
1/2 cucumber, grated and excess water squeezed out
2 tablespoons fresh lemon juice
2 tablespoons fresh dill, chopped
1 tablespoon olive oil
1 clove garlic, minced
Salt and pepper, to taste
For the rice:
1 cup basmati rice
2 cups water
Pinch of salt
For serving:
Fresh vegetables (e.g., cherry tomatoes, cucumber, red onion)
Fresh parsley, chopped
Lemon wedges
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a large bowl, combine the ground meat, breadcrumbs, Parmesan, parsley, egg, garlic, oregano, cumin, paprika, salt, and pepper. Mix everything together until fully incorporated.
Form the mixture into small meatballs, about 1 to 1.5 inches in diameter. Place the meatballs on the prepared baking sheet.
Bake the meatballs in the preheated oven for 18-20 minutes, or until they are golden brown and cooked through.
While the meatballs are baking, prepare the tzatziki sauce. In a bowl, combine the Greek yogurt, grated cucumber, lemon juice, dill, olive oil, garlic, salt, and pepper. Stir well and refrigerate until ready to serve.
For the rice, bring the water to a boil in a medium pot. Add the rice and a pinch of salt, reduce the heat to low, cover, and simmer for about 15 minutes, or until the rice is tender and the water is absorbed. Fluff with a fork.
To assemble the bowls, serve a scoop of rice as the base, then top with a few meatballs. Drizzle with tzatziki sauce and garnish with fresh vegetables, chopped parsley, and lemon wedges.
Servings and Timing
Prep time: 15 minutes
Cooking time: 30 minutes
Total time: 45 minutes
Servings: 4 servings
Variations
Vegetarian Option: Swap out the meatballs for falafel or a plant-based protein like lentils or chickpeas. Use the same spices and herbs to maintain the Mediterranean flavors.
Rice Alternative: You can substitute the basmati rice with quinoa or couscous for a different texture and flavor.
Spicy Kick: Add some chili flakes or cayenne pepper to the meatball mixture or tzatziki sauce for an extra layer of heat.
Herb Swap: If you don’t have parsley or dill, you can use mint, cilantro, or basil for a unique twist on the flavors.
Storage/Reheating
Storage: Store the meatballs, tzatziki sauce, and rice separately in airtight containers. The meatballs and rice can be refrigerated for up to 3-4 days. Tzatziki will stay fresh for about 2-3 days.
Reheating: To reheat, warm the meatballs in the oven at 350°F (175°C) for 10-12 minutes or microwave them for 1-2 minutes. Reheat rice in the microwave or on the stove with a splash of water. The tzatziki is best served chilled.
FAQs
Can I use ground turkey or chicken for the meatballs?
Yes, you can! Ground turkey or chicken would work well, though they may be slightly leaner. Just be sure to season the meatballs well to ensure they stay flavorful.
Can I make the tzatziki sauce ahead of time?
Definitely! Tzatziki can be made a day or two ahead of time. The flavors will even develop more as it sits in the fridge.
Is this recipe gluten-free?
If you need a gluten-free version, you can use gluten-free breadcrumbs or substitute the breadcrumbs with ground almonds or chickpea flour.
Can I freeze the meatballs for later?
Yes! You can freeze the meatballs before or after baking. Simply place them on a baking sheet to freeze individually, then transfer them to a freezer bag. They can be frozen for up to 3 months.
How do I make the rice fluffy?
To make the rice perfectly fluffy, be sure to rinse it well before cooking to remove excess starch. Cook the rice on low heat with the lid on, and avoid stirring it while cooking.
Conclusion
This Ultimate Mediterranean Meatball Bowl with Tzatziki & Rice is a satisfying and delicious meal that’s easy to make and full of vibrant flavors. The combination of juicy meatballs, refreshing tzatziki, and fluffy rice makes for a hearty and wholesome dish that can be enjoyed by the whole family. Plus, it’s easily customizable, making it a great option for different tastes and dietary preferences. I hope you enjoy making and eating this Mediterranean-inspired bowl as much as I do!
Recipe:
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Ultimate Mediterranean Meatball Bowl with Tzatziki & Rice
- Total Time: 45 minutes
- Yield: 4 servings
- Diet: Gluten Free
Description
This Ultimate Mediterranean Meatball Bowl is a vibrant, flavorful dish with tender meatballs, creamy tzatziki, and fluffy rice. It brings Mediterranean flavors together in one wholesome and satisfying meal.
Ingredients
1 lb ground beef or lamb
1/2 cup breadcrumbs
1/4 cup grated Parmesan cheese
1/4 cup finely chopped parsley
1 egg
2 cloves garlic, minced
1 teaspoon dried oregano
1/2 teaspoon ground cumin
1/2 teaspoon ground paprika
Salt and pepper, to taste
1 cup Greek yogurt
1/2 cucumber, grated and excess water squeezed out
2 tablespoons fresh lemon juice
2 tablespoons fresh dill, chopped
1 tablespoon olive oil
1 clove garlic, minced
Salt and pepper, to taste
1 cup basmati rice
2 cups water
Pinch of salt
Fresh vegetables (e.g., cherry tomatoes, cucumber, red onion)
Fresh parsley, chopped
Lemon wedges
Instructions
- Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- In a large bowl, combine the ground meat, breadcrumbs, Parmesan, parsley, egg, garlic, oregano, cumin, paprika, salt, and pepper. Mix everything together until fully incorporated.
- Form the mixture into small meatballs, about 1 to 1.5 inches in diameter. Place the meatballs on the prepared baking sheet.
- Bake the meatballs for 18-20 minutes, or until they are golden brown and cooked through.
- While the meatballs are baking, prepare the tzatziki sauce by combining the Greek yogurt, grated cucumber, lemon juice, dill, olive oil, garlic, salt, and pepper. Stir well and refrigerate.
- For the rice, bring the water to a boil in a medium pot. Add the rice and a pinch of salt, reduce the heat to low, cover, and simmer for 15 minutes, or until the rice is tender and the water is absorbed. Fluff with a fork.
- Assemble the bowls by serving a scoop of rice as the base, then top with meatballs. Drizzle with tzatziki sauce and garnish with fresh vegetables, chopped parsley, and lemon wedges.
Notes
Vegetarian Option: Swap the meatballs with falafel or plant-based protein like lentils or chickpeas.
Rice Alternative: Use quinoa or couscous instead of basmati rice.
Spicy Kick: Add chili flakes or cayenne pepper to the meatball mixture or tzatziki sauce for heat.
Herb Swap: Use mint, cilantro, or basil instead of parsley or dill for a unique twist.
Storage: Store the meatballs, tzatziki sauce, and rice separately in airtight containers. The meatballs and rice last 3-4 days; tzatziki lasts 2-3 days.
Reheating: Warm the meatballs in the oven at 350°F (175°C) for 10-12 minutes or microwave for 1-2 minutes. Reheat rice with a splash of water.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking, Stirring, Boiling
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 500 kcal
- Sugar: 6g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 6g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 90mg
