Greek Chicken Meatball Bowls
Tender Greek chicken meatballs packed with herbs, creamy homemade tzatziki, and fresh Greek salad come together in these protein-packed bowls. Perfect for meal prep and ready in under an hour with 37g of protein per serving.
Ingredients
For the Meatballs
- 1 lb ground chicken (99/1) extra lean
- 1/4 cup Italian breadcrumbs
- 1/4 cup fresh 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 freshly ground
For the Tzatziki Sauce
- 1 cup plain Greek yogurt (2%)
- 1/2 cup cucumber grated and drained
- 2 cloves garlic minced
- 2 Tbsp lemon juice fresh squeezed
- 2 Tbsp fresh dill finely chopped
- 1 Tbsp extra virgin olive oil
- salt and pepper to taste
For the Greek Salad
- 1 1/2 cups cucumber chopped
- 1 cup cherry tomatoes halved
- 1/2 cup red onion thinly sliced
- 1/2 cup Kalamata olives sliced lengthwise
- 1/2 cup feta cheese fat-free, crumbled
- 1/2 Tbsp olive oil extra virgin
- 1 Tbsp lemon juice fresh
- 1/2 Tbsp balsamic vinegar
- pinch salt
For the Bowl Base
- 2 cups cooked brown rice
- 4 cups romaine lettuce chopped
Instructions
Make the Meatballs
- In a large mixing bowl, combine ground chicken, breadcrumbs, chopped parsley, minced onion, garlic, oregano, cumin, salt, and pepper.
- Using your hands, gently mix until just combined. Don't overmix to keep meatballs tender.
- Use a small cookie scoop (about 2 tablespoons) to portion the mixture. Roll each portion between your palms to form smooth, round meatballs. You should get about 12 meatballs, each weighing around 42 grams.
Cook the Meatballs (Air Fryer Method)
- Spray air fryer basket with cooking spray. Place meatballs in a single layer, leaving space between them.
- Air fry at 380°F for 10-12 minutes until golden brown and internal temperature reaches 165°F.
Alternative Cooking Methods
- Pan-Searing: Heat 1 tablespoon olive oil in a large skillet over medium heat. Cook meatballs for about 10 minutes, turning occasionally to brown all sides. Check internal temperature reaches 165°F.
- Oven-Baking: Preheat oven to 400°F. Line a baking sheet with parchment paper. Spread meatballs with space between them. Bake 15-20 minutes until cooked through and golden, reaching 165°F internally.
Make the Tzatziki Sauce
- Grate cucumber using the large holes on a box grater. Place grated cucumber in a clean kitchen towel or paper towels and squeeze hard to remove excess liquid.
- In a medium bowl, mix together Greek yogurt, drained cucumber, minced garlic, lemon juice, chopped dill, and olive oil. Add salt and pepper to taste.
- Cover and refrigerate for 20-30 minutes to let flavors blend.
Prepare the Greek Salad
- Chop cucumber into bite-sized pieces. Cut cherry tomatoes in half. Slice red onion thin (optional: soak in cold water for 5 minutes to reduce harshness). Slice kalamata olives lengthwise. Crumble feta cheese.
- Add all ingredients to a mixing bowl. Drizzle with olive oil, lemon juice, and balsamic vinegar. Add a pinch of salt. Toss gently to coat.
Assemble the Bowls
- Place 1/2 cup warm brown rice in each bowl. Top with 1 cup chopped romaine lettuce.
- Add 3 meatballs on top of the lettuce. Spoon about 85 grams of tzatziki over everything.
- Add roughly 137 grams of Greek salad next to the meatballs. Garnish with fresh parsley or dill and a lemon wedge.
Notes
Storage: Keep components separate in airtight containers. Meatballs and tzatziki last 5 days in the fridge. Salad veggies can be prepped and stored for 3 days.
Freezing: Cool meatballs completely, freeze on a baking sheet in a single layer, then transfer to freezer bags. They'll keep for 3 months. Reheat in microwave or air fryer.
Substitutions: Use ground turkey, beef, or pork for meatballs. Swap brown rice for white rice, quinoa, or cauliflower rice. Use full-fat Greek yogurt for richer tzatziki.
Meal Prep Tip: Make a double batch of meatballs and freeze half. Prep tzatziki in a mason jar. Keep salad vegetables in separate containers and assemble fresh during the week.