Greek Meatball Bowls | Low Carb Meal Prep

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Introduction

Greek Meatball Bowls are the perfect combination of flavor, freshness, and nutrition, making them an ideal low-carb meal prep option. These bowls are packed with juicy, tender meatballs seasoned with Mediterranean herbs like garlic, oregano, and feta cheese, bringing vibrant, tangy flavors in every bite. Paired with a refreshing cucumber salad, crunchy veggies, and a creamy tzatziki sauce, each bowl is a complete, balanced meal that’s as satisfying as it is delicious. The zesty, Greek-inspired sauce adds the perfect finishing touch, making every forkful feel like a culinary escape to the Mediterranean.

The first time I made these bowls, I was amazed by how easily they came together while still delivering so much flavor. The meatballs were incredibly juicy and flavorful, while the tzatziki sauce added that creamy, cool contrast. The cucumber salad, with its crisp, fresh bite, completed the meal, making it feel indulgent while staying light and healthy.

What I love most about Greek Meatball Bowls is how customizable they are. You can switch up the veggies, add a sprinkle of olives or red onions for extra flavor, or even serve them with a side of quinoa for more substance. Whether you’re meal prepping for the week ahead or craving a refreshing, low-carb dinner, these bowls will keep you feeling full, energized, and satisfied, all without the carbs.

Perfect for:

  • Low-carb meal prep
  • Healthy lunches
  • Mediterranean-inspired dinners
  • Weeknight meals
  • Fitness-focused diets

Why You’ll Love This Recipe

Here’s why Greek Meatball Bowls will become your new favorite low-carb meal:

  • High-Protein, Low-Carb: The meatballs are packed with lean protein while the bowl is loaded with fresh veggies, keeping the carbs low and nutrition high.
  • Flavorful and Zesty: The Mediterranean flavors of garlic, lemon, and oregano, combined with a creamy tzatziki sauce, create a burst of flavor in every bite.
  • Meal Prep Friendly: These bowls are perfect for preparing ahead of time and storing for easy lunches and dinners throughout the week.
  • Customizable: You can swap out veggies, sauces, or even the protein in the meatballs to suit your taste.
  • Satisfying and Filling: With protein-rich meatballs, fresh vegetables, and a creamy dressing, these bowls will keep you full for hours.

Preparation and Cooking Time

  • Total Time: 45 minutes
  • Preparation Time: 15 minutes
  • Cooking Time: 30 minutes
  • Servings: 4 servings
  • Calories per serving: Approximately 400-450 calories
  • Key Nutrients: Protein: 35g, Carbs: 12g, Fat: 25g

Ingredients

Gather these ingredients to make your Greek Meatball Bowls:

  • For the Meatballs:
    • 1 lb ground chicken or turkey (or beef for a richer flavor)
    • ½ cup almond flour
    • 1 large egg
    • ¼ cup crumbled feta cheese
    • 2 garlic cloves, minced
    • 1 teaspoon dried oregano
    • 1 teaspoon dried basil
    • 1 teaspoon onion powder
    • Salt and black pepper, to taste
    • 2 tablespoons olive oil (for cooking)
  • For the Bowl:
    • 1 cucumber, sliced
    • 1 cup cherry tomatoes, halved
    • 1 red onion, thinly sliced
    • 1 cup mixed greens (spinach, arugula, or lettuce)
    • ¼ cup Kalamata olives, sliced
    • ½ cup tzatziki sauce (store-bought or homemade)

Ingredient Highlights

  • Ground Chicken or Turkey: Lean poultry keeps the meatballs light while still providing plenty of protein.
  • Almond Flour: A low-carb alternative to breadcrumbs, almond flour helps bind the meatballs without adding excess carbs.
  • Feta Cheese: Adds a creamy, tangy flavor to the meatballs and brings a true Mediterranean touch.
  • Tzatziki Sauce: This cool, refreshing sauce made with Greek yogurt, cucumber, and dill is the perfect complement to the savory meatballs.
  • Kalamata Olives: Add a salty, briny punch that pairs perfectly with the fresh veggies and meatballs.

Step-by-Step Instructions

Prepare the Meatballs:

  1. Preheat the Oven: Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper or lightly grease it.
  2. Mix the Meatball Ingredients: In a large mixing bowl, combine the ground chicken (or turkey), almond flour, egg, crumbled feta cheese, garlic, oregano, basil, onion powder, salt, and pepper. Mix until fully combined.
  3. Shape the Meatballs: Form the mixture into small meatballs, about 1-1.5 inches in diameter, and place them on the prepared baking sheet.
  4. Cook the Meatballs: Drizzle the meatballs with olive oil and bake for 20-25 minutes, or until they are golden brown and cooked through (internal temperature should reach 165°F/74°C).

Prepare the Bowl Ingredients:

  1. Prep the Vegetables: While the meatballs are cooking, slice the cucumber, halve the cherry tomatoes, and thinly slice the red onion.
  2. Assemble the Bowls: In each bowl, place a handful of mixed greens as the base. Add the sliced cucumber, cherry tomatoes, red onion, and Kalamata olives.

Assemble the Bowls:

  1. Add the Meatballs: Once the meatballs are done, arrange 4-5 meatballs on top of the veggies in each bowl.
  2. Drizzle with Tzatziki Sauce: Top the meatballs with a generous spoonful of tzatziki sauce.
  3. Garnish (Optional): Garnish with additional feta, fresh herbs, or lemon wedges for extra flavor.

How to Serve

  • As a Meal Prep Option: Divide the components into separate containers for easy grab-and-go lunches throughout the week.
  • With Pita or Low-Carb Bread: For a more filling meal, serve the bowls with a side of low-carb pita or crusty bread.
  • For Dinner Parties: Serve as a fun, build-your-own bowl meal, where guests can assemble their own bowls with all the toppings.
  • With Extra Sauce: Serve with extra tzatziki sauce on the side for dipping or additional flavor.

Additional Tips

  • Make-ahead Meatballs: You can prep the meatballs in advance and store them in the fridge for up to 2 days, or freeze them for later use.
  • Customize Veggies: Feel free to swap out any vegetables based on your preferences, such as adding bell peppers, zucchini, or olives.
  • Homemade Tzatziki Sauce: If you prefer homemade, combine Greek yogurt, cucumber, garlic, dill, lemon juice, and a bit of olive oil to make your own fresh tzatziki.
  • Grill the Meatballs: For extra flavor, you can grill the meatballs instead of baking them.

Recipe Variations

  1. Lamb Meatballs: Use ground lamb for a richer, more traditional Greek flavor.
  2. Cauliflower Rice Bowl: Replace mixed greens with cauliflower rice for a low-carb rice alternative.
  3. Avocado Topping: Add slices of ripe avocado for a creamy texture and added healthy fats.
  4. Spinach and Feta Meatballs: Add spinach to the meatball mixture for extra nutrients and a pop of color.
  5. Greek Yogurt Dressing: Swap tzatziki for a tangy Greek yogurt-based dressing if you prefer a smoother sauce.
  6. Tomato and Cucumber Salad: Add a simple tomato and cucumber salad with olive oil and lemon juice on the side for extra freshness.
  7. Roasted Vegetables: Roasted veggies like bell peppers or eggplant can replace or supplement the fresh vegetables.
  8. Keto Meatball Bowl: For a more strict keto option, replace the tzatziki with a high-fat, low-carb dressing like ranch or a creamy feta dressing.
  9. Zucchini Noodles: Use zucchini noodles (zoodles) instead of greens for a low-carb pasta alternative.
  10. Buffalo Greek Meatballs: Toss the meatballs in buffalo sauce for a spicy variation.

Freezing and Storage

  • Freezing: Freeze the cooked meatballs in a single layer on a baking sheet, then transfer to a freezer bag once frozen. Reheat them in the oven or microwave as needed.
  • Storage: Store leftover meatballs and bowl components separately in airtight containers in the fridge for up to 3 days.

Special Equipment

  • Food Processor: Great for finely chopping ingredients like onions, garlic, or herbs for the meatballs.
  • Meatball Scoop or Cookie Scoop: Ensures consistent-sized meatballs for even cooking and portion control.
  • Baking Sheet with Rack: Ideal for baking meatballs in the oven, allowing excess fat to drain away for a healthier option.
  • Mixing Bowls: Different sizes for mixing meatball ingredients and prepping other components like tzatziki sauce.
  • Nonstick Skillet or Frying Pan: Perfect for sautéing the meatballs if you prefer stovetop cooking before finishing them in the oven.
  • Mandoline Slicer: Great for thinly slicing vegetables like cucumbers or tomatoes for quick, uniform cuts.
  • Tongs: Helpful for flipping and moving the meatballs with ease, especially if they’re delicate.
  • Meal Prep Containers: Use for portioning out the meatballs and accompaniments for your low-carb meals.
  • Grater or Zester: Useful for zesting lemon for the tzatziki sauce or for fresh garnish.
  • Immersion Blender: Ideal for making a smooth tzatziki sauce or blending up ingredients for any dips or dressings.

FAQ

  1. Can I use ground beef instead of chicken?
    Yes, ground beef works well in this recipe and will provide a richer flavor.
  2. Can I make these meatballs dairy-free?
    You can omit the feta cheese or substitute it with a dairy-free cheese alternative.
  3. How can I make the bowls spicier?
    Add red pepper flakes to the meatball mixture or drizzle the bowls with hot sauce or sriracha for extra heat.
  4. Can I prep these bowls the night before?
    Yes, you can assemble the bowls ahead of time and refrigerate them. Just add the tzatziki sauce right before serving to avoid sogginess.
  5. Is this recipe gluten-free?
    Yes, the meatballs are made with almond flour, making them naturally gluten-free.

Conclusion

Greek Meatball Bowls are a flavorful and healthy way to enjoy Mediterranean-inspired ingredients in a low-carb, meal prep-friendly format. With juicy meatballs, crisp veggies, and a creamy tzatziki sauce, these bowls are as satisfying as they are nutritious. Perfect for meal prepping or a quick weeknight dinner, this dish helps you stay on track with your healthy eating goals without sacrificing taste.

Easy to assemble and customizable to your preferences, you can serve the meatballs on a bed of leafy greens or cauliflower rice for a low-carb option. Add a sprinkle of feta, olives, or a drizzle of olive oil for that authentic Greek flair.

I can’t wait to see how you put your spin on these Greek Meatball Bowls! Snap a photo and tag me on Instagram—I’d love to see how you make them your own. Don’t forget to share your favorite variations in the comments. Enjoy your healthy, delicious meal!

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