Mediterranean Turkey Meatball Bowls

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Healthy, fast, family-friendly in about 35 minutes

Herb-bright turkey meatballs meet lemon rice, crunchy veggies, and creamy sauce for a fresh bowl that’s protein-packed without feeling heavy.

bowl with turkey meatballs, lemon rice, cucumbers, tomatoes, olives, greens, and tzatziki; healthy Mediterranean dinner.

Why You’ll Love It

  • Ground turkey recipes healthy that still deliver big flavor (lemon, oregano, dill).
  • One recipe, many uses: bowls, salads, pitas—great meatball dinner or meal prep.
  • Juicy every time: baked to 165°F (74°C) so they’re tender, never dry.
  • Mediterranean bowls visual: strong color contrast boosts Pinterest saves.
  • Easy dinner planning: pantry staples + quick tzatziki or tahini yogurt.

Ingredients (notes only)

Turkey Meatballs

  • Ground turkey (93% lean): moisture + browning balance.
  • Panko or fine oat flour: light binder for tender texture.
  • Egg: classic binder; swaps below.
  • Onion (grated) + garlic: savory moisture.
  • Fresh parsley + dill, lemon zest, dried oregano: Greek-style flavor.
  • Olive oil, salt, pepper: richness and seasoning.

Bowls & Toppings

  • Lemon rice or quinoa; or cauliflower rice for lighter carbs.
  • Cherry tomatoes, cucumber, red onion, olives, greens.
  • Feta (optional), fresh lemon.
  • Sauce: tzatziki (yogurt + cucumber) or lemon-tahini yogurt (dairy-free option available).

Step-by-Step Instructions

  1. Heat oven to 425°F (220°C). Line a sheet pan with parchment; brush with 1 tsp oil.
  2. Mix: In a bowl, combine turkey, panko/oat flour, egg, grated onion, garlic, parsley, dill, lemon zest, oregano, ¾ tsp salt, ¼ tsp pepper, 2 tsp olive oil. Mix gently.
  3. Form: Scoop 18–20 meatballs (about 1½ Tbsp each).
  4. Bake: 12–15 minutes until lightly browned and internal temp is 165°F (74°C).
  5. Make sauce:
    • Tzatziki: Greek yogurt, grated cucumber (squeezed), lemon, dill, garlic, olive oil, salt, pepper.
    • Lemon-tahini yogurt: tahini, lemon, water, garlic, pinch salt whisked into yogurt (or use dairy-free yogurt).
  6. Assemble bowls: Add warm lemon rice or quinoa, greens, tomatoes, cucumbers, olives. Top with meatballs, sauce, feta (optional), and lemon.

Pro Tips

  • Ultra-tender: Include onion juices in the mix and don’t overwork.
  • Even browning: Preheat the oiled pan for 2–3 minutes before adding meatballs.
  • Meal prep smart: Pack sauce and fresh veg separately; add after reheating.
  • Dairy-free path: Use lemon-tahini yogurt or dairy-free yogurt for tzatziki; skip feta.

Variations

  • Turkey meatball salad: Romaine, tomatoes, cucumbers, olives, onions; thin tzatziki with lemon for dressing.
  • Low-carb bowl: Cauliflower rice, extra greens, olives, and tahini drizzle.
  • Half-beef blend: 50/50 beef + turkey for richer texture (maps to Turkey Meatball Recipe audience).
  • Spicy harissa: Add 1 tsp harissa paste to the mix or swirl into the sauce.

How to Serve

  • Over lemon rice or herbed quinoa with extra lemon.
  • Stuff in warm pitas with tomatoes, cucumbers, onions, and sauce.
  • Family platter: bowls of veg, grains, sauce; let everyone build their own.

Make Ahead & Storage

  • Chill raw mix: up to 24 hours.
  • Fridge: cooked meatballs 3–4 days; sauces 2–3 days.
  • Freeze: raw or cooked up to 3 months (thaw overnight).
  • Reheat: 350°F (175°C) 6–8 minutes or microwave 60–90 seconds; splash of water keeps them moist.

FAQs

Can I air fry the meatballs? Yes—390°F (200°C) for 8–10 minutes, to 165°F (74°C).
What if I only have 99% lean turkey? Add 1 Tbsp olive oil to the mix and pull right at 165°F.
Gluten-free? Use certified GF oats (oat flour) or GF panko; serve with quinoa/cauli rice.
Egg-free binder? Use 2 Tbsp aquafaba or 2 Tbsp milk + ¼ cup fine breadcrumbs.

Simple Nutrition Table (estimate, per bowl, 4 bowls with tzatziki)

Calories ~470 | Protein ~34 g | Carbs ~44 g | Fat ~17 g | Fiber ~5 g | Sodium ~700 mg

Sarah

Mediterranean Bowl with Ground Turkey Meatballs

Juicy, herb-bright ground turkey meatballs served over lemon rice with crisp veggies, olives, and creamy tzatziki or lemon-tahini sauce. A colorful, protein-packed Mediterranean bowl ready in about 35 minutes.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 bowls (18–20 meatballs)
Course: Dinner, Lunch, Meal Prep
Cuisine: Mediterranean-Inspired
Calories: 470
Ingredients Equipment Method Nutrition Notes

Ingredients

  • 1 lb (450 g) ground turkey, 93% lean
  • 1/2 cup (25 g) panko or 1/3 cup (30 g) fine oat flour
  • 1 large egg (see Notes for swaps)
  • 1/2 small onion, finely grated with juices
  • 2 cloves garlic, minced
  • 2 Tbsp chopped parsley
  • 1 Tbsp chopped dill (or 1 tsp dried)
  • 1 zest of 1 lemon
  • 1 tsp dried oregano
  • 3/4 tsp kosher salt, to taste
  • 1/4 tsp black pepper
  • 1 Tbsp olive oil, divided
  • 3 cups cooked lemon rice or quinoa
  • 1 cup halved cherry tomatoes
  • 1 cup diced cucumber
  • 1/2 small red onion, thinly sliced
  • 1/2 cup Kalamata olives, halved
  • 1–2 cups baby greens or romaine
  • 1/2 cup crumbled feta (optional)
  • lemon wedges, for serving
  • 1 cup Greek yogurt (for tzatziki)
  • 1 cup grated cucumber, squeezed dry (for tzatziki)
  • 1 Tbsp lemon juice (for tzatziki)
  • 1 Tbsp olive oil (for tzatziki)
  • 1 Tbsp chopped dill (for tzatziki)
  • 1 small garlic clove, grated (for tzatziki)
  • 1/4–1/2 tsp salt, to taste (for tzatziki)
  • black pepper, to taste (for tzatziki)
  • 3 Tbsp tahini (for lemon-tahini sauce, DF option)
  • 1 Tbsp lemon juice (for lemon-tahini sauce)
  • 2–3 Tbsp water (for lemon-tahini sauce)
  • 3/4 cup dairy-free yogurt (for lemon-tahini sauce)
  • 1 pinch salt (for lemon-tahini sauce)
  • 1 small garlic clove, grated (for lemon-tahini sauce)

Equipment

  • oven
  • baking sheet lined with parchment
  • mixing bowls for meatballs and sauces
  • whisk or spoon
  • meat thermometer ensure 165°F internal temperature

Method

  • Preheat oven to 425°F (220°C). Line a sheet pan with parchment and brush with 1 tsp olive oil.
  • In a large bowl, mix ground turkey, panko or oat flour, egg, onion, garlic, parsley, dill, lemon zest, oregano, salt, pepper, and 2 tsp olive oil until just combined.
  • Shape 18–20 meatballs (about 1 1/2 Tbsp each) and place on prepared sheet. Bake 12–15 min or until lightly browned and internal temperature reaches 165°F (74°C).
  • While meatballs cook, prepare the sauce of your choice:
    • Tzatziki: Stir together yogurt, cucumber, lemon juice, olive oil, dill, garlic, salt, and pepper.
    • Lemon-Tahini Yogurt: Whisk tahini, lemon juice, and water until smooth. Stir in yogurt, garlic, and salt to taste.
  • Assemble bowls: Layer lemon rice or quinoa, greens, tomatoes, cucumber, onion, olives, feta (if using), and meatballs. Drizzle with sauce and serve with lemon wedges.

Nutrition

Calories: 470kcalCarbohydrates: 44gProtein: 34gFat: 17gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 115mgSodium: 700mgPotassium: 550mgFiber: 5gSugar: 4gVitamin A: 500IUVitamin C: 10mgCalcium: 120mgIron: 3mg

Notes

Air Fryer: Cook 390°F (200°C) 8–10 min, shaking once, to 165°F (74°C).
Skillet: Brown in 1–2 Tbsp oil over medium heat 6–8 min, turning to brown all sides, to 165°F (74°C).
Egg-free: Use 2 Tbsp aquafaba or 2 Tbsp milk + 1/4 cup fine breadcrumbs.
Gluten-free: Use certified GF panko or oat flour and check yogurt/tahini labels.
Dairy-free: Use lemon-tahini yogurt sauce and omit feta.
Alternate Methods:
• Sheet-pan bowls: Roast bell peppers and onions alongside; toss with lemon before serving.
• Slow Cooker (saucy): Brown meatballs first, then simmer in tomato-lemon sauce on LOW 3–4 hr; serve over grains or greens.
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