Greek Meatball Bowl with Tzatziki, Rice & Fresh Veggies

A vibrant Greek-inspired bowl featuring tender, juicy meatballs packed with aromatic herbs and spices, served over fluffy rice. Topped with creamy tzatziki, crisp fresh vegetables, and a drizzle of olive oil, this dish delivers a refreshing, flavorful bite in every spoonful. Perfect for weeknight dinners, meal prep, or even serving at a casual gathering, this Greek Meatball Bowl is a celebration of Mediterranean flavors in a wholesome, satisfying way.

Why You’ll Love This Recipe

• Flavor-Packed Meatballs: A combination of garlic, oregano, cumin, and cinnamon infuses every bite with authentic Mediterranean flavor.
• Fresh, Healthy Ingredients: Crisp cucumbers, cherry tomatoes, red onion, and olives balance the richness of the meatballs.
• Creamy Tzatziki Sauce: Adds a cool, tangy element that complements the warmth of the baked meatballs.
• Simple Meal Prep: Make it ahead for lunches or dinner, with leftovers storing well in the fridge or freezer.
• Versatile: Swap proteins, rice, or vegetables to match your dietary preferences or pantry availability.

Ingredients Breakdown

This recipe serves 4 people. All measurements are exact to ensure flawless results.

For the Meatballs:

• 1 pound ground beef
• 1/2 cup breadcrumbs
• 1/4 cup chopped fresh parsley
• 1/4 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons olive oil

For the Rice:

• 1 cup cooked white rice

For the Fresh Vegetable Topping:

• 1 cup cherry tomatoes, halved
• 1 cucumber, sliced
• 1/2 red onion, thinly sliced
• 1/4 cup Kalamata olives, pitted and sliced

For the Sauce & Finishing Touch:

• 1/2 cup tzatziki sauce
• 1 tablespoon fresh lemon juice

Tools & Equipment Needed

• Large mixing bowl
• Spoon or clean hands for mixing meatball ingredients
• Baking sheet
• Parchment paper or lightly greased tray
• Medium bowl for vegetables
• Knife and cutting board
• Measuring cups and spoons
• Oven
• Serving bowls

Step-by-Step Instructions

Follow these detailed instructions to achieve perfect results.

1. Preheat the Oven

Set your oven to 400°F (200°C) to ensure it’s ready for baking the meatballs. Preheating helps them cook evenly and develop a light golden crust.

2. Prepare the Meatball Mixture

In a large mixing bowl, combine:

• Ground beef
• Breadcrumbs
• Chopped parsley
• Grated Parmesan cheese
• Garlic powder
• Dried oregano
• Ground cumin
• Ground cinnamon
• Salt and black pepper

Mix thoroughly using a spoon or your clean hands until evenly combined. Make sure all ingredients are distributed evenly so every meatball has consistent flavor.

3. Shape the Meatballs

Form the mixture into small balls, about 1 to 1.5 inches in diameter. For uniform cooking, try to make them all the same size.

4. Prepare for Baking

Line a baking sheet with parchment paper or lightly grease a tray. Place the meatballs evenly spaced on the sheet to allow heat circulation. Drizzle 2 tablespoons of olive oil over the top to help them brown beautifully.

5. Bake the Meatballs

Bake in the preheated oven for 15–20 minutes, or until cooked through and lightly browned on the outside. For even cooking, check the meatballs at 15 minutes and rotate the tray if necessary.

6. Cook the Rice

While the meatballs bake, cook 1 cup of white rice according to the package instructions if it isn’t pre-cooked. Fluffy, perfectly cooked rice is essential for the base of this bowl.

7. Prepare the Fresh Vegetables

In a medium bowl, combine:

• Halved cherry tomatoes
• Sliced cucumber
• Thinly sliced red onion
• Sliced Kalamata olives

Toss gently to mix. These vegetables add crispness and bright flavor, balancing the richness of the meatballs.

8. Rest the Meatballs

Once baked, remove the meatballs from the oven and let them rest for 5 minutes. This helps them retain their juices, keeping them tender and flavorful.

9. Assemble the Bowls

1. Place a portion of rice in each serving bowl.
2. Top with the fresh vegetable mixture.
3. Arrange several meatballs over the vegetables.
4. Drizzle generously with tzatziki sauce.
5. Finish with a squeeze of fresh lemon juice for brightness.

Serve immediately and enjoy!

Tips & Variations

• Protein Substitutes: Swap ground beef for ground turkey or lamb for a different flavor profile.
• Rice Options: Brown rice or cauliflower rice work as lighter or low-carb alternatives.
• Spice Adjustments: Add a pinch of red pepper flakes to the meatballs for a mild kick.
• Make it Vegetarian: Use plant-based ground meat alternatives or chickpea patties in place of beef.
• Meal Prep-Friendly: Assemble bowls without tzatziki for easy storage, then add sauce before eating.

Flavor Profile & Pairings

• Taste: The meatballs are savory and slightly spiced with aromatic Mediterranean herbs, complemented by creamy, tangy tzatziki. The fresh vegetables add crunch and a refreshing contrast.
• Texture: Juicy meatballs, tender rice, crisp vegetables, and smooth sauce create a satisfying bite in every spoonful.
• Side Pairings: Serve with warm pita bread, roasted vegetables, or a simple Greek salad for a complete Mediterranean-inspired meal.

Nutritional Overview

Approximate values per serving (1 bowl):

• Calories: 600 kcal
• Protein: 32 g
• Carbohydrates: 45 g
• Fat: 30 g
• Fiber: 4 g

Dietary Notes: High in protein, nut-free, can be made gluten-free with gluten-free breadcrumbs.

Make-Ahead & Meal Prep Tips

• Meatballs: Can be made and shaped up to a day in advance, stored in the fridge. Bake when ready.
• Vegetables: Prepare and slice the vegetables a few hours ahead. Keep separate from meatballs to maintain freshness.
• Rice: Cook ahead and refrigerate. Reheat gently before assembling bowls.
• Storage: Store leftover meatballs in an airtight container in the fridge for up to 3 days. Freeze for longer storage.

FAQs

1. Can I use a different protein?
Yes, ground turkey, chicken, or lamb can be used. Adjust spices slightly to complement the protein.

2. How can I make this meal low-carb?
Substitute cauliflower rice for white rice. The bowls remain flavorful and satisfying.

3. Can I prepare this ahead for meal prep?
Absolutely. Cook meatballs and rice in advance, store vegetables separately, and assemble bowls when ready to eat.

4. Can I bake meatballs in advance and reheat?
Yes. Bake meatballs, let them cool, and refrigerate for up to 3 days. Reheat gently in the oven or microwave.

5. How do I store leftovers?
Store in airtight containers, keeping sauce and vegetables separate. Reheat meatballs and rice, then assemble before serving.

Cooking Timeline (At a Glance)

Task	Time
Prep Ingredients	15 mins
Bake Meatballs	15–20 mins
Cook Rice	15 mins (simultaneous)
Assemble Bowls	5 mins
Total Time	40 mins

Serving Suggestions

• Serve in deep bowls to layer rice, veggies, and meatballs attractively.
• Garnish with additional parsley or a light drizzle of olive oil for extra shine and flavor.
• Serve with warm pita or flatbread on the side for dipping in tzatziki.

Recipe Variations

1. Spicy Mediterranean Meatballs: Add red pepper flakes or harissa to the meatball mixture.
2. Lamb & Herb Bowls: Replace beef with ground lamb for a richer, traditional Greek flavor.
3. Vegan Bowl: Use lentil or chickpea patties instead of meatballs and dairy-free tzatziki.
4. Grilled Meatball Option: Grill meatballs instead of baking for a smoky flavor.

Ingredient Spotlight

Ground Beef: Look for 80/20 lean-to-fat ratio for juicy, flavorful meatballs. Avoid extra-lean beef, which can dry out during baking.

Tzatziki Sauce: Made from Greek yogurt, cucumber, garlic, and lemon juice. Use homemade for freshness or choose a high-quality store-bought version. Store in an airtight container for up to 5 days.

Pro Cooking Tips

• Mix meatball ingredients gently but thoroughly; overmixing can make meatballs dense.
• Use parchment paper for easy cleanup and even browning.
• Let meatballs rest before slicing or serving to retain juices.
• Lightly oil hands when shaping meatballs to prevent sticking.

Storage & Freezing Guide

• Cooked Meatballs: Refrigerate for 3 days, freeze up to 3 months.
• Rice: Store separately, up to 4 days in the fridge. Freeze in portioned containers for up to 2 months.
• Vegetables: Best stored fresh; slice just before assembly.
• Tzatziki: Keep refrigerated and separate until serving.

Nutrition Estimate Table (Per Serving)

Nutrient	Amount	Notes
Calories	600 kcal	High-protein, moderate-fat
Protein	32 g	Supports muscle repair
Carbohydrates	45 g	Energy-providing
Fat	30 g	Healthy fats from olive oil
Fiber	4 g	From vegetables

Dietary Considerations: Nut-free, can be made gluten-free, high in protein, and vegetarian-adaptable.

Expanded Conclusion

This Greek Meatball Bowl with Tzatziki, Rice, and Fresh Veggies is more than just a meal—it’s an experience. The combination of aromatic meatballs, fluffy rice, crisp vegetables, and creamy sauce creates a symphony of textures and flavors. It’s a dish that’s equally impressive for weeknight dinners, meal prep, or even casual entertaining.

Every bite delivers a taste of the Mediterranean, balancing warmth, freshness, and creaminess. Try this recipe, share it with friends and family, and savor the joy of a homemade Greek-inspired bowl that’s bursting with flavor. With these tips, variations, and pro advice, you’ll have a go-to recipe that’s reliable, delicious, and endlessly versatile.

Print