Mediterranean Turkey Meatball Bowls with Lemon Rice and Fresh Veggies Recipe
These Mediterranean Meatball Bowls feature flavorful baked turkey meatballs seasoned with Greek spices, paired with lemon-parsley rice, fresh cucumber tomato salad, crunchy romaine, and creamy toppings like feta, hummus, and tzatziki. This balanced meal is a delicious and healthy Mediterranean-inspired bowl perfect for weeknight dinners or meal prep.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
- Diet: Low Fat
Ingredients
Scale
Meatballs
- 1 pound ground turkey (93/7 lean)
- ¼ onion, very finely diced or grated
- 1 tablespoon Greek seasoning (Cavenders or homemade)
- 1 egg
- 3 tablespoons bread crumbs
- 6 ounces frozen spinach, thawed and moisture squeezed out
- ½ cup crumbled feta cheese
Rice
- 1 cup long grain rice (jasmine recommended)
- ¼ cup lemon juice
- ½ cup freshly chopped parsley
- ½ teaspoon salt
Cucumber Tomato Salad
- 1 cucumber, chopped
- 1 cup grape tomatoes, quartered
- ½ red onion, finely diced
Bowls Assembly
- 4 cups shredded romaine lettuce
- ½ cup feta cheese
- ½ cup hummus
- ¼ cup tzatziki
Instructions
- Prepare the Meatballs: Preheat your oven to 375˚F. In a large bowl, combine the ground turkey, finely diced onion, Greek seasoning, egg, bread crumbs, thawed spinach, and ½ cup feta cheese. Use your hands to thoroughly mix everything together until well combined.
- Form and Bake Meatballs: Shape the turkey mixture into 2-inch diameter balls and place them on a baking sheet spaced about ½ inch apart. Bake for 15 minutes. Check that the internal temperature has reached 165˚F for food safety. If not yet done, bake for an additional 3-5 minutes until cooked through.
- Cook the Rice: Cook the jasmine rice according to the package instructions. Once cooked, stir in the lemon juice, chopped parsley, and salt to flavor the rice evenly.
- Make the Cucumber Tomato Salad: In a medium bowl, combine the chopped cucumber, quartered grape tomatoes, and finely diced red onion. Mix well to create a fresh salad.
- Assemble the Bowls: Divide the cooked lemon-parsley rice and shredded romaine lettuce evenly into four large meal bowls, filling each bowl halfway with rice and romaine. Add about 2 tablespoons of hummus to each bowl. Top with 3-4 baked turkey meatballs.
- Finishing Touches: Spoon the cucumber tomato salad over the meatballs, sprinkle with the remaining ½ cup feta cheese, and drizzle each bowl with tzatziki sauce. Serve immediately or pack for meal prep.
Notes
- Ensure to squeeze out as much moisture as possible from the spinach to avoid soggy meatballs.
- Use a meat thermometer to check that meatballs reach an internal temperature of 165˚F for safety.
- Jasmine rice gives a fragrant flavor, but you can substitute with basmati or long grain rice.
- These bowls can be made ahead and refrigerated for up to 3 days, or frozen for meal prep.
- For a gluten-free version, substitute bread crumbs with gluten-free breadcrumbs.
Keywords: Mediterranean meatballs, turkey meatball bowls, healthy dinner, baked meatballs, Greek seasoning, meal prep bowls
