High Protein Mediterranean Meatball Bowls with Roasted Vegetables are my new obsession. Juicy turkey meatballs, sweet potatoes, cauliflower, broccoli, creamy hummus, and pickled red onions are used in every bite. High in fiber, easy to meal prep, and one of those dinners I can’t stop making.
Mediterranean bowl with hummus
I’m a huge fan of CAVA, so I created this bowl in an easy, weeknight-friendly way, inspired by the flavors I enjoy at home. This sheet pan Mediterranean meatball bowl brings all the bold and satisfying elements of roasted sweet potatoes, cauliflower, broccoli, juicy turkey meatballs, and creamy hummus with the bright flavor of pickled red onions. This version basically skips the grains and uses roasted vegetables to create a hearty, veggie-rich, naturally high-fiber meal. It’s also great for meal prep. If you’re looking for more ideas, check out my meal prep recipes.
Why this recipe works
I was craving some cava so I made the turkey meatball bowl of my dreams! It has all my favorite things about Cava without leaving home. While testing this recipe, I ate it several times and was more than happy to eat the leftovers.
- Great for meal prep: Prepare light lunches throughout the week. I’ve included meal prep instructions below.
- High in protein and fiber: This healthy Mediterranean bowl with turkey meatballs and 3 vegetables contains 33.5 grams of protein and 7.5 grams of fiber.
- Cava-inspired dinner at home: Based on your own bowl format, you can easily customize it with your favorite Mediterranean bowl ingredients.
- Cheaper than takeout: More budget-friendly than the original, but just as delicious!
materials needed
Check out the ingredients list below for an easy Mediterranean Turkey Meatball Bowl. See recipe card below for exact measurements.
- vegetable: Cauliflower, broccoli, sweet potato
- seasoning: Olive oil, kosher salt, pepper
- bookbinder: Panko breadcrumbs and eggs bind the turkey mixture together.
- liquid: Chicken bone broth or water will add moisture to the meatballs and prevent them from drying out.
- Hub: Mix the meatballs with fresh parsley and garnish with dill.
- spices: Cumin, sweet paprika, garlic powder
- 93% Lean Ground Türkiye That’s the protein in these healthy meatballs.
- Hummus: For a quick shortcut, stock up on hummus. I like Sabra’s Supremely Spicy and for a lighter option I like roasted red peppers.
- Dead fetus: Top with feta cheese for a creamy, salty contrast. Block peta They are generally of better quality than pre-crumbled cheeses.
- lemon: Cut lemon into wedges and enjoy with Mediterranean dishes. bowl.
- Quick Pickled Red Onions: Thinly sliced red onion is colored red. Soak in wine vinegar, water, and kosher salt for at least 10 minutes. Store in the refrigerator for several weeks.
How to Make Mediterranean Turkey Meatball Bowls
While the meatballs and vegetables are cooking in the oven, quickly prepare the pickled onions. See recipe card below for printable instructions.
- Roast sweet potatoes: Toss with oil, salt, and pepper and bake at 400°F for 10 minutes.
- Season cauliflower and broccoli With oil, salt and pepper.
- To make turkey meatballs: Combine panko, broth, egg, parsley, spices, and remaining salt. Then gently mix in the turkey. Shape the mixture into 12 meatballs and place on a foil-lined sheet pan.
- Finished Roasting Vegetables: Move the sweet potatoes to one side and stack the other vegetables in a single layer, leaving space between them.
- Bake meatballs and vegetables For 20-25 minutes. Remove the vegetables, then grill the meatballs until the tops are browned.
- Make pickled onions Mix four ingredients in a small bowl. Let it sit for at least 10 minutes.
- Assemble the bowl: Divide meatballs and roasted vegetables among 4 bowls. Top with pickled onions, feta cheese, hummus, dill and lemon juice.
strain
- vegetable: Substitute carrots, bell peppers, beets, or butternut squash.
- Turn it into a salad Add arugula, spinach, or mixed greens.
- Grain Bowl: Skip the sweet potatoes and add grains like couscous, rice, and quinoa.
- meat: Replace turkey with lean ground chicken, beef, or bison.
- Vegetarian Mediterranean Bowl: Replace the meatballs with falafel, lentils, or canned chickpeas.
- Panko Options: Use plain unseasoned bread crumbs or gluten-free panko.
- Hub: If needed, use dried parsley or substitute with oregano, thyme, or rosemary. If you don’t have dill, use more chives or parsley.
- Experiment with spices: Replace the garlic powder with onion powder, or use smoked paprika if you don’t like the sweetness. Add some coriander or chilli powder.
- Hummus: Make your own homemade hummus using one of my recipes, like classic hummus or roasted red pepper hummus.
- Don’t you like hummus? For added heat, try using a bowl with tzatziki or harissa.
- cheese: Substitute goat cheese for the feta cheese or omit it in a dairy-free bowl.
- mountain: Sub red wine vinegar for lemon juice.
Storage and meal preparation
All ingredients will keep in the refrigerator for up to 4 days. Here’s how to pack for an on-the-go lunch.
- store Place turkey meatballs, vegetables, and dill in an airtight glass container, then squeeze lemon juice over top. Place feta cheese, pickled onions, and hummus in small individual containers or on one large plate. Or, if you don’t mind microwaving cold ingredients, you can put everything on one plate.
- Reheat: Microwave the meatballs and vegetables for about 1 minute, then add the toppings.
- How to Freeze Meatballs: Place on a sheet pan lined with parchment paper and quick freeze. Then transfer to an airtight container and freeze for up to 3 months. Thaw in the refrigerator the day before or place frozen meatballs in the microwave to heat through.
More Mediterranean Bowl Recipes You’ll Love
For more meal prep dinner ideas, check out: five delicious Mediterranean recipes to inspire your next meal!
produce: night soil
Serving Size: 3 Meatballs, 1 ½ cups vegetables
- 10 oz. cauliflower florets
- 10 oz. broccoli florets
- 12 oz. sweet potato, Peel and cut into ½ inch pieces.
- 4 teaspoon olive oil
- 1 ½ teaspoon kosher salt
- pepper, gustation
- ⅓ cup Panko Bread Crumbs, Regular or Gluten Free
- 2 tablespoon chicken bone broth, Or water
- 1 large in size egg
- ¼ cup parsley, chopped
- 1 teaspoon cumin
- ½ teaspoon sweet paprika
- ½ teaspoon garlic powder
- 1 pound 93% reduced fat turkey
- ½ cup hummus, I like my food very spicy or roasted red pepper hummus for some heat.
- 2 oz. feta cheese, collapsed
- fresh dill, Toppings are optional
- 1 lemon, cut into wedges
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Preheat oven to 400F. Adjust the two center racks.
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Grease a large sheet pan, add sweet potatoes, drizzle with 1 teaspoon oil, season with ¼ teaspoon salt and use your hands to coat well and spread out. Bake for 10 minutes.
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Meanwhile, in a large bowl, toss the cauliflower and broccoli with 1 tablespoon olive oil and ¼ teaspoon salt and toss well to coat evenly.
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In a large bowl, combine panko, chicken broth, eggs, parsley, spices, and remaining 1 teaspoon salt and mix well.
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Add the turkey and use a fork to mix everything thoroughly, being careful not to overwork it. Using wet hands, shape into 12 meatballs and place on a small sheet pan lined with foil.
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Remove the pan from the oven, stir, then push the sweet potatoes to one side and add the remaining vegetables to the other side of the pan, giving them some space. Return to oven with meatballs.
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Bake until meatballs are cooked through and vegetables are tender, about 20 to 25 minutes. Remove vegetables and cook meatballs on high until browned on top, 2 to 3 minutes. Sprinkle a pinch of salt on the vegetables.
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While baking, toss sliced onions with vinegar, water, and salt in a small bowl. Let sit at room temperature for at least 10 minutes, stirring once or twice, until tender and lightly marinated. Then drain.
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To serve, divide the meatballs and vegetables between 4 bowls, top the vegetables with pickled onions and feta cheese, then add 2 tablespoons of hummus to the bowls and finish with fresh dill and fresh lemon juice.
Final step:
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clothing material: 3 Meatballs, 1 ½ cups vegetables, calorie: 489.5 calorie, carbohydrate: 37 g, protein: 33.5 g, province: 24.5 g, Saturated Fat: 6.5 g, Cholesterol: 140.5 mg, sodium: 974 mg, fiber: 7.5 g, sugar: 7 g
