Sheet pan Mediterranean meatballs with roasted chickpeas, cauliflower, and butternut squash. It is high in protein and high in fiber, making it great for meal preparation.
Mediterranean meatballs with chickpeas
I fell in love with CAVA. A few weeks ago I posted a Sheet Pan Mediterranean Meatball Bowl with Roasted Vegetables and Hummus and you all loved it!! For this version, I skipped the hummus and made it a grain-free bowl by adding chickpeas to a sheet pan along with butternut squash and cauliflower and topped with tzatziki. I initially tested it with lamb, but ground beef or lamb would work just as well, but I loved how the meatballs turned out so much better using ground bison.
Why this recipe works
This CAVA copycat meatball recipe may seem a little fancy, but it’s actually one of those meals that’s super simple to enjoy. Here’s why you should give it a try!
- Everything is cooked on two sheet pans. Roasting the meatballs, vegetables, and chickpeas together saves time.
- High Protein and High Fiber: Meatballs provide a good source of protein, while chickpeas and vegetables add fiber to help keep you full longer.
- Roasting brings natural sweetness and depth. Butternut squash and cauliflower are golden and slightly crunchy, balancing out the flavorful herb meatballs.
- Flexible protein options: I like ground bison for a richer flavor, but beef or lamb would also work well, depending on what you have on hand.
- The sauce ties everything together. Creamy tzatziki adds freshness, while a hint of harissa provides warmth and contrast, bringing CAVA-style flavor to your home.
Enjoy the taste of CAVA style at home
Here are all the ingredients you need to make this simple sheet pan Mediterranean meatball recipe. See recipe card below for exact measurements.
- vegetable: Cauliflower, broccoli, butternut squash
- canned chickpeas An affordable vegetarian source of protein and fiber.
- olive oil Coat vegetables before grilling
- seasoning: Kosher salt, garlic powder, onion powder, cumin, coriander, black pepper.
- sauce: Sprinkle tzatziki and harissa over the bowl. You can make your own tzatziki (Greek cucumber-yogurt sauce) or buy it pre-made. This spicy harissa (Moroccan pepper sauce) is a favorite of mine. There is also a mild version.
CAVA-Inspired Mediterranean Meatball Ingredients
- eggs and breadcrumbs Tie everything together.
- cumin Because there is smoke
- Hub: fresh dill and parsley
- water Provides moisture.
- Lemon Zest For a refreshing citrus scent
- meat: I like to eat it with lean bison rounds, but ground beef or lamb would also work.
How to Make Sheet Pan Mediterranean Meatballs
Line your sheet pan with parchment paper to make cleanup easier. See recipe card below for printable instructions.
- To season vegetables: Toss broccoli, cauliflower, butternut squash and chickpeas in olive oil and season with all the spices. Transfer to a parchment-lined baking sheet.
- roasted vegetables Cook at 425°F until tender and browned, 30 to 35 minutes.
- Make the meatballs: Mix all meatball ingredients and slowly add bison until combined. To keep the meat tender, avoid overcooking it. Form the mixture into 16 meatballs and place on a small sheet pan lined with parchment paper. Place the pan on the top rack of the oven for the last 15 minutes, or for the last 2 minutes if you want it to brown more.
- How to Serve: Place the vegetables and meatballs in a bowl and top with the tzatziki and harissa.
Tips for the Best Baked Meatballs and Vegetables
- Give them space. If meatballs and vegetables come into contact, they will steam rather than bake.
- Make it hot. A higher oven temperature (in this case 425°F) helps achieve better caramelization and browning.
- don’t forget them. Set a timer to avoid overcooking your dinner. To check if the meatballs are done, use a meat thermometer (it should read 160°F) or cut the meatballs in half and check that the centers are no longer pink.
Variants and Substitutions
- Switch to broccoli or cauliflower For carrots, red onions, beets or green peppers.
- Butternut Squash: Use diced sweet potatoes.
- Gluten Free Meatballs: Use gluten-free bread crumbs.
- Hub: Replace the herbs with chives, oregano, or rosemary.
- Add feta Cheese for a salty, creamy element.
- For Grain BowlsCheck out these Mediterranean Turkey Meatballs with Israeli Couscous.
- For a lighter versiontry it Turkey Meatball Bowl.
- For other sheet pan optionsTry my Sheet Pan Italian Meatballs.
produce: night soil
Serving Size: 4 1 ½ cups meatball vegetables
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Preheat oven to 425 degrees Fahrenheit. Line a half sheet tray with parchment paper, then line a second, smaller sheet pan with parchment paper. Keep both separate.
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To make the vegetable mixture, place cauliflower, broccoli, butternut squash, and chickpeas in a large bowl. Drizzle with olive oil and season with salt, pepper, garlic powder, onion powder, and cumin. Stir to evenly coat the vegetables. Transfer mixture to a larger sheet pan. Place on the middle rack of the oven and bake for 30 to 35 minutes, stirring occasionally, until the vegetables are tender and brown in places.
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Meanwhile, combine eggs, salt, cumin, dill, parsley, 2 tablespoons water, and lemon zest in a mixing bowl and mix well. Add the breadcrumbs and mix in the mince. Mix until evenly mixed. Form 16 meatballs, about 2 tablespoons each, and transfer to a smaller sheet pan. Bake on the top rack of the oven for 15 minutes, adding the last few minutes if desired.
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To serve, place vegetable mixture in bowls and top with meatballs. Serve with tzatziki and harissa, if desired.
Final step:
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clothing material: 4 1 ½ cups meatball vegetables, calorie: 490 calorie, carbohydrate: 41.5 g, protein: 36 g, province: 22.5 g, Saturated Fat: 6 g, Cholesterol: 97 mg, sodium: 1178 mg, fiber: 11 g, sugar: 10.5 g
How to Serve Mediterranean Meatballs
This Mediterranean meatball recipe is satisfying on its own. But if you want to make it more filling, here are some ideas.
- salad: Serve with a mixture of greens, spinach, and romaine.
- Grain Bowl: Eat with rice, quinoa, and couscous.
- Packaging: Fill pita bread with meatballs and vegetables.
Preparing, storing and reheating meals
These sheet pan meatballs and vegetables can be stored in the refrigerator for up to 4 days, making them great for meal prep.
- Meal Preparation: Divide meatballs and vegetables evenly among 4 glass containers. Package the sauce separately in small containers.
- reheat Microwave for about 1 minute. Then drizzle with sauce.
- hang tightly Place meatballs on a sheet pan lined with parchment paper. After freezing, place in an airtight container or bag and store in the freezer for up to 3 months. Before reheating, thaw in the refrigerator, microwave, air fry, or bake from frozen until heated through in the center.
Butternut Squash vs. Sweet Potato
Both are orange vegetables that become softer and sweeter when cooked. Below are the differences:
- Butternut is low in calories and carbohydrates. Its low glycemic index makes it a better choice for anyone monitoring blood sugar.
- Sweet potatoes contain more vitamin A, but butternut squash contains more vitamin C and vitamin E.
- Sweet potatoes are easier to prepare than butternut squash, so they’re a good choice when you’re in a hurry.
Sheet Pans and Mediterranean Meatball Bowls: What’s the Difference?
Because CAVA is my new obsession, I have not one, but two easy Mediterranean meatball recipes. Although they both cook broccoli and cauliflower on a sheet pan, they differ in a few ways. If you love one, be sure to try the other!
- Sheet pan versions include bison or beef meatballs, while other versions use turkey. However, you can substitute ground meat in any recipe.
- This recipe uses butternut squash, the other recipe uses sweet potatoes.
- Mediterranean meatball bowls include additional cold ingredients like pickled onions and feta cheese. This meal uses canned chickpeas.
- They have different sources. This one uses tzatziki and harissa and the other uses hummus.
More Sheet Pan Recipes You’ll Love
For more quick and easy dinner ideas, check out: five delicious A sheet pan dinner recipe to inspire your next meal!
