Mediterranean Chicken Meatball Bowls with Tzatziki

Mediterranean Chicken Meatball Bowls

Danielle Lima

These Mediterranean Chicken Meatballs in a bowl are an explosion of flavors. With juicy meatballs, homemade Tzatziki sauce, and greek salad filled with fresh vegetables, these bowls cannot get much better. An awesome way to meal prep for the week, or to have a flavorful family dinner, these bowls are one of my favorite ways to enjoy Mediterranean flavors. 

https://ohsnapmacros.com/mediterranean-chicken-meatball-bowls/#recipe

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PREP TIME15minutes mins

COOK TIME20minutes mins

COURSEMain Course

CUISINEgreek

SERVINGS4 servings

CALORIES446 kcal

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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 1 tsp. dried
• ▢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

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INSTRUCTIONS 

For the Meatballs

• Mix all the ingredients in a large bowl until well combined. Shape the mixture into 12 meatballs, approximately 42 grams each.
• Air fryer: Spray the air fryer pan with nonstick spray and lay out meatballs in the air fryer basket in a single layer, careful they do not touch. Air fry at 380 degrees Fahrenheit for 10-12 minutes until the meatballs are cooking through.
• Pan seared: Heat 1 Tbsp. olive oil in a skillet over medium heat. Add the meatballs and cook until browned on all sides and cooked through, about 10 minutes. The internal temperature should reach 165 degrees Fahrenheit.
• Baked: You can bake them at 400 degrees Fahrenheit on a baking sheet for 15-20 minutes until cooked through.

For the Tzatziki Sauce

• Mix all the ingredients in a bowl. Adjust salt and pepper to taste. Chill in the refrigerator before serving.

For the Greek Salad

• Combine all the ingredients in a bowl. Mix together to evenly combine and chill in the refrigerator before serving.

Assembly for Mediterranean Bowl

• Serve the bowls assembled with lettuce, rice, meatballs, tzatziki and greek salad.
• You can split the ingredients between 4 containers to meal prep 4 Mediterranean Chicken Meatball Bowls to take on the go. Finish with a sprinkle of fresh herbs, such as parsley or dill.

NOTES

• All nutritional information is an estimate and will vary with substitutions.
• Measurements per bowl: ½ cup brown rice, 1 cup chopped romaine lettuce, 3 Mediterranean chicken meatballs, 85 grams of Tzatziki, and 137 grams of Greek salad. 
• Meatball nutrition facts: 55 calories per meatball: 8 P / 2 C / 1 F – “Mediterranean Chicken Meatballs” in tracking apps. 
• Tzatziki Nutrition facts: (85g) 77 calories per serving: 6 P / 4 C / 5 F – “Greek Yogurt Tzatziki” in tracking apps. 

NUTRITION

Serving: 1bowlCalories: 446kcalCarbohydrates: 38gProtein: 37gFat: 16gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 78mgSodium: 714mgPotassium: 301mgFiber: 3gSugar: 5g