If you’re craving something hearty, fresh, and bursting with Mediterranean flavor, this Greek Meatball Bowl is about to become your new favorite. Juicy, herb-laced beef meatballs are nestled over a bed of fluffy rice and topped with crisp veggies, briny olives, and a dollop of cool, creamy tzatziki. It’s a complete meal that delivers both comfort and freshness in every bite.
Whether you’re looking to meal prep lunches for the week or impress dinner guests with a colorful, wholesome bowl, this recipe checks all the boxes. It’s quick, customizable, and deeply satisfying.
Why You’ll Love This Recipe
- Balanced and filling: Protein, grains, veggies, and healthy fats in one delicious bowl
- Easy to prepare ahead: Great for meal prep and leftovers
- Family-friendly flavors: Mild seasoning with a Mediterranean twist
- Customizable: Swap rice for quinoa, add more veggies, or make it low-carb
- Vibrant and beautiful: A colorful dish that’s as pleasing to the eye as it is to the palate
Ingredients Breakdown
Serves: 4
For the Meatballs:
- 1 pound ground beef
- ½ cup breadcrumbs
- ¼ cup chopped fresh parsley
- ¼ cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- ½ teaspoon ground cumin
- ½ teaspoon ground cinnamon
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 2 tablespoons olive oil (for cooking)
For the Bowl Base:
- 1 cup cooked white rice (or substitute with brown rice, quinoa, or cauliflower rice)
For the Fresh Toppings:
- 1 cup cherry tomatoes, halved
- 1 cucumber, sliced
- ½ red onion, thinly sliced
- ¼ cup Kalamata olives, pitted and sliced
- 1 tablespoon fresh lemon juice
For the Sauce:
- ½ cup tzatziki sauce (store-bought or homemade)
Tools & Equipment Needed
- Mixing bowl
- Measuring cups and spoons
- Large skillet or cast iron pan
- Cutting board and sharp knife
- Spatula or tongs
- Rice cooker or pot (for the rice)
Step-by-Step Instructions
1. Make the Meatball Mixture
In a large mixing bowl, combine ground beef, breadcrumbs, parsley, Parmesan, garlic powder, oregano, cumin, cinnamon, salt, and pepper. Mix gently with your hands until just combined—do not overmix.
2. Form and Cook the Meatballs
Roll the mixture into 1½-inch meatballs (you’ll get about 16). Heat olive oil in a skillet over medium heat. Sear the meatballs on all sides until browned and cooked through, about 8–10 minutes total. Set aside.
3. Cook the Rice
While the meatballs are cooking, prepare the rice according to package instructions. Fluff with a fork and keep warm.
4. Prepare the Veggies
Slice the cucumber and red onion, halve the cherry tomatoes, and slice the olives. Toss the veggies lightly with fresh lemon juice to brighten the flavor.
5. Assemble the Bowls
In each serving bowl, start with a scoop of rice. Top with 3–4 meatballs, a handful of each fresh topping, and a generous spoonful of tzatziki. Drizzle with olive oil or a bit more lemon juice if desired.
Tips & Variations
- Make it low-carb: Swap white rice for cauliflower rice
- Add extra crunch: Toss in chopped romaine or shredded lettuce
- Go dairy-free: Omit Parmesan in meatballs and use dairy-free tzatziki
- Change the protein: Use ground lamb, turkey, or chicken
- Add spice: Sprinkle in chili flakes or serve with harissa on the side
Flavor Profile & Pairings
This bowl delivers layers of flavor herbaceous, savory meatballs; cooling and tangy tzatziki; and crisp, juicy veggies. It’s rich without being heavy, fresh without being raw, and every bite has contrast.
Pair with:
- Crisp white wine like Sauvignon Blanc or Pinot Grigio
- Sparkling water with cucumber or lemon
- Warm pita bread or grilled flatbread on the side
- A side of hummus or baba ganoush
Nutritional Overview (Estimated Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~540 |
| Protein | ~28g |
| Carbohydrates | ~32g |
| Fat | ~34g |
| Fiber | ~4g |
Dietary Notes:
High-protein | Gluten-free adaptable | Mediterranean diet friendly
Make-Ahead & Meal Prep Tips
- Meatballs: Can be shaped and stored in the fridge up to 24 hours ahead or frozen raw
- Rice: Cook in advance and store in an airtight container for up to 4 days
- Toppings: Chop vegetables and store separately for up to 3 days
- Tzatziki: Homemade tzatziki can be prepped 2–3 days ahead
Reheating Tip: Warm meatballs and rice in the microwave or skillet, then assemble fresh with toppings.
FAQs
Can I freeze the meatballs?
Yes! Freeze cooked or uncooked meatballs in a single layer, then transfer to a freezer bag. Cooked meatballs reheat well in the microwave or skillet.
Can I use store-bought tzatziki?
Absolutely. Choose one with clean ingredients or make your own for extra freshness.
Is this recipe gluten-free?
To make it gluten-free, use gluten-free breadcrumbs and a certified GF tzatziki or yogurt.
What other grains can I use instead of rice?
Try quinoa, bulgur, or couscous for a Mediterranean twist. For low-carb, go with cauliflower rice.
Can I bake the meatballs instead of frying?
Yes. Bake them at 400°F (200°C) for 18–20 minutes or until cooked through.
Cooking Timeline (At a Glance)
| Task | Time |
|---|---|
| Mix and form meatballs | 10 minutes |
| Cook meatballs | 10 minutes |
| Cook rice | 15 minutes |
| Prep veggies | 5 minutes |
| Assemble bowls | 5 minutes |
| Total Time | 30–35 mins |
Serving Suggestions
- Serve in wide bowls for a build-your-own format
- Add a lemon wedge or fresh herbs for garnish
- Pair with a light soup or pita chips for texture contrast
- Great for lunchboxes keep components separate and assemble before eating
Recipe Variations
- Greek Meatball Pita Wraps
Stuff the meatballs, veggies, and tzatziki into warm pita bread for an easy wrap. - Low-Carb Greek Bowl
Swap rice with cauliflower rice and skip the breadcrumbs in the meatballs. - Greek Meatball Platter
Serve meatballs with a side of hummus, grilled veggies, and pita wedges on a large platter for sharing.
Ingredient Spotlight: Ground Beef
For juicy, flavorful meatballs, use ground beef with at least 80/20 fat content. Leaner beef will work but may be slightly drier—compensate with extra herbs or a touch of olive oil. For added flavor complexity, a mix of beef and lamb is delicious.
Tip: Don’t overmix the meat gentle handling makes for tender, moist meatballs.
Pro Cooking Tips
- Wet your hands when forming meatballs to prevent sticking
- Let the cooked meatballs rest for a few minutes before serving
- Use a cookie scoop for even meatballs
- Don’t overcrowd the pan when frying cook in batches for a better sear
Storage & Freezing Guide
- Fridge: Store all components in separate containers for 3–4 days
- Freezer (meatballs): Freeze cooked or uncooked meatballs for up to 2 months
- Reheat: Gently warm meatballs and rice in the microwave or in a skillet
- Do not freeze: Fresh veggies or tzatziki they don’t thaw well
Nutrition Estimate Table (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~540 |
| Protein | ~28g |
| Carbohydrates | ~32g |
| Fat | ~34g |
| Fiber | ~4g |
Dietary Highlights:
High-protein | Gluten-free adaptable | Dairy-free optional
Conclusion
This Greek Meatball Bowl is everything you want in a Mediterranean-inspired meal flavorful, balanced, and absolutely satisfying. Whether you’re serving it for a quick weeknight dinner or packing it for lunch, the combination of juicy meatballs, crisp veggies, fluffy rice, and creamy tzatziki never fails to impress.
It’s a customizable, wholesome dish that celebrates fresh ingredients and bold seasoning. Try it once, and it just might become a regular in your rotation.
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Greek Meatball Bowl with Tzatziki, Rice & Fresh Veggies
A vibrant Greek-inspired bowl featuring tender, juicy meatballs packed with herbs and spices, served over fluffy rice. Topped with creamy tzatziki, crisp fresh veggies, and a drizzle of olive oil, it’s a refreshing, flavorful bite in every spoonful!
- Total Time: 40 minutes
- Yield: Serves 4
Ingredients
- 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
- 1 cup cooked white rice
- 1 cup cherry tomatoes, halved
- 1 cucumber, sliced
- 1/2 red onion, thinly sliced
- 1/4 cup Kalamata olives, pitted and sliced
- 1/2 cup tzatziki sauce
- 1 tablespoon fresh lemon juice
Instructions
- Preheat the oven to 400°F (200°C).
- In a large bowl, combine the ground beef, breadcrumbs, chopped fresh parsley, grated Parmesan cheese, garlic powder, dried oregano, ground cumin, ground cinnamon, salt, and black pepper.
- Mix all ingredients together thoroughly using your hands or a spoon until evenly combined.
- Shape the mixture into small meatballs, about 1 to 1.5 inches in diameter.
- Place the meatballs on a baking sheet lined with parchment paper or a lightly greased baking tray.
- Drizzle olive oil over the meatballs.
- Bake the meatballs in the preheated oven for 15-20 minutes, or until they are fully cooked through and lightly browned on the outside.
- While the meatballs are baking, prepare the rice according to package instructions if it’s not already cooked.
- In a medium bowl, combine the halved cherry tomatoes, sliced cucumber, thinly sliced red onion, and Kalamata olives. Toss to combine.
- Once the meatballs are done, remove them from the oven and set aside to rest for a few minutes.
- To assemble the bowls, start by placing a portion of cooked rice in each bowl.
- Top the rice with the fresh vegetable mixture.
- Add several meatballs on top of the vegetables.
- Drizzle each bowl with tzatziki sauce and squeeze fresh lemon juice over the top.
- Serve immediately and enjoy.
Notes
Ensure meatballs are packed tightly to prevent them from falling apart during baking. For a spicier version, add a pinch of red pepper flakes to the meatball mixture. You can substitute ground turkey or lamb for the ground beef for a different flavor. For a lighter option, use brown rice instead of white rice. Leftover meatballs can be stored in the fridge for up to 3 days or frozen for longer storage.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Dinner
