If you’re craving a vibrant, wholesome meal full of Mediterranean flavors, the Greek Meatball Bowl with Tzatziki, Rice, and Fresh Veggies is the perfect dish to try. This bowl brings together tender, flavorful Greek meatballs, a creamy and refreshing tzatziki sauce, and a base of fluffy rice with a variety of crisp, fresh vegetables. Whether you’re looking for a healthy lunch, a delicious dinner, or even a meal prep option, this dish is sure to satisfy your taste buds while packing in the nutrients.
This recipe strikes a perfect balance between comfort and freshness, with savory meatballs made from ground beef or lamb, complemented by a cool and tangy tzatziki sauce. Add in the light, fluffy rice and a selection of crisp veggies, and you have a complete meal that’s as nutritious as it is flavorful.
Recipe Breakdown
Prep Time: 20 minutes
Cook Time: 25 minutes
Servings: 4
Calories per Serving: ~480
Ingredients
For the Greek Meatballs 🍖
- 500g ground beef or lamb (or a mix of both)
- 1/4 cup breadcrumbs (or almond flour for gluten-free)
- 1 egg 🥚
- 2 garlic cloves (minced) 🧄
- 1/4 cup red onion (finely chopped) 🧅
- 1 tbsp fresh parsley (chopped) 🌿
- 1 tbsp fresh dill (chopped) 🌿
- 1 tsp dried oregano 🌿
- 1/2 tsp ground cumin 🌿
- Salt & pepper to taste 🧂
For the Tzatziki Sauce 🌿
- 1/2 cup Greek yogurt 🥛
- 1/4 cup cucumber (grated and squeezed to remove excess water) 🥒
- 1 garlic clove (minced) 🧄
- 1 tbsp olive oil 🫒
- 1 tbsp fresh dill (chopped) 🌿
- Juice of 1/2 lemon 🍋
- Salt & pepper to taste 🧂
For the Bowl Base 🍚
- 2 cups cooked jasmine rice, basmati rice, or cauliflower rice (for a lower-carb option)
For the Fresh Veggies 🥗
- 1 cup cherry tomatoes (halved) 🍅
- 1 cup cucumber (sliced) 🥒
- 1/2 cup red onion (thinly sliced) 🧅
For Garnish (Optional) 🌿
- 1/4 cup crumbled feta cheese 🧀
- 1 tbsp olive oil drizzle 🫒
- Lemon wedges for serving 🍋
Directions
1. Make the Meatballs:
- In a large bowl, combine the ground beef or lamb with breadcrumbs (or almond flour for a gluten-free version), egg, minced garlic, red onion, parsley, dill, oregano, cumin, salt, and pepper. Mix everything together until evenly combined.
- Roll the mixture into small meatballs, about 1.5 inches in diameter. You can make them slightly bigger if you prefer larger meatballs.
2. Cook the Meatballs:
- Option 1: Skillet Method: Heat a skillet over medium heat and add a drizzle of olive oil. Once the oil is heated, add the meatballs to the pan. Cook for about 8-10 minutes, turning them occasionally, until they’re browned on all sides and fully cooked through. This method gives the meatballs a lovely crispy exterior while keeping them juicy inside.
- Option 2: Oven Method: Preheat your oven to 200°C (400°F). Place the meatballs on a baking sheet lined with parchment paper. Bake for 20 minutes, flipping them halfway through, until they’re golden brown and cooked through.
3. Prepare the Tzatziki Sauce:
- In a small bowl, combine the Greek yogurt, grated cucumber (make sure to squeeze out any excess water to avoid a watery sauce), minced garlic, olive oil, dill, lemon juice, salt, and pepper. Stir until smooth and well combined.
- For best results, refrigerate the tzatziki sauce for at least 10 minutes before serving to allow the flavors to meld together. This will also help it stay chilled when served.
4. Assemble the Bowl:
- Start by dividing the cooked rice (or cauliflower rice) evenly among 4 bowls. This serves as the base of the dish.
- Arrange the meatballs on top of the rice. Add fresh vegetables, such as cherry tomatoes, cucumber slices, and red onion, to each bowl. These add both color and crunch, creating a refreshing contrast to the warm meatballs and rice.
5. Drizzle and Garnish:
- Generously drizzle the chilled tzatziki sauce over the meatballs and vegetables. The cool, creamy sauce will complement the savory meatballs and provide a refreshing burst of flavor.
- For an extra touch of Mediterranean flair, sprinkle crumbled feta cheese over the top of each bowl. You can also drizzle a little extra olive oil and add lemon wedges for serving. The lemon wedges can be squeezed over the dish for an additional zing of citrus.
Notes
- Rice Substitutes: For a lighter version of this dish, you can substitute the rice with quinoa, farro, or a mix of greens for a vibrant salad base. Cauliflower rice is also a great low-carb alternative if you’re looking to reduce your carb intake while still enjoying a satisfying meal.
- Extra Mediterranean Flavors: To enhance the Mediterranean profile, consider adding some kalamata olives or roasted bell peppers to your bowl. These ingredients provide an additional layer of flavor and texture, making the dish even more satisfying.
- Dairy-Free Option: If you’re following a dairy-free or vegan diet, you can swap the Greek yogurt for a plant-based alternative (such as coconut yogurt or almond milk-based yogurt). This will give you a creamy, dairy-free tzatziki sauce that still complements the meatballs and fresh veggies beautifully.
- Spice It Up: For those who like a little heat, you can add some red pepper flakes or chili paste to the tzatziki sauce or meatball mixture. A dash of heat will elevate the dish and add an exciting twist to the flavors.
Why You’ll Love This Greek Meatball Bowl 🥙
- Balanced Meal: This bowl provides a balanced combination of protein from the meatballs, fiber and vitamins from the fresh vegetables, and healthy carbs from the rice. It’s a complete meal in one bowl, making it not only delicious but also nutritious.
- Customizable: You can adjust the ingredients to suit your dietary preferences or restrictions. Whether you prefer lamb, beef, or a meat-free option, this bowl is versatile and easily adaptable.
- Mediterranean Magic: The fresh, vibrant flavors of Mediterranean cuisine shine through in this dish. The rich meatballs are complemented perfectly by the tangy, creamy tzatziki sauce and the crisp vegetables, giving you a taste of the Mediterranean right at home.
- Meal Prep Friendly: This recipe is ideal for meal prepping. You can make the meatballs in advance and store them in the fridge, and the tzatziki sauce stays fresh for days. This makes it an excellent option for quick lunches or easy weeknight dinners.
Conclusion
The Greek Meatball Bowl with Tzatziki, Rice, and Fresh Veggies is more than just a meal—it’s an experience. With its vibrant combination of flavors, textures, and colors, it brings the best of Mediterranean cuisine straight to your table. Whether you’re preparing it for a family dinner or meal prepping for the week, this dish is sure to become a favorite in your cooking repertoire. Enjoy the bright, zesty flavors, and savor each bite of this wholesome, delicious bowl. 🥙🍚🍋
