A High-Protein, Flavor-Packed Bowl That Brings the Mediterranean to Your Meal Prep
This Mediterranean Bowl from Victoria Savage is the kind of recipe that makes you feel good while still tasting like comfort. From juicy, feta-packed turkey meatballs to crisp cucumber salad and creamy hummus, this bowl brings balance, boldness, and freshness to every bite. It’s great for meal prep, easy dinners, or serving a crowd.
Whether you’re craving something light but satisfying, or looking for a protein-rich meal that doesn’t skimp on flavor, this bowl delivers. Make it your own, but don’t skip the meatballs—they’re the star for a reason.
Ingredients
For the Bowl Assembly:
- Hummus
- Tzatziki (spinach variety recommended)
- Kalamata olives, pitted
- Crumbled feta cheese
- Fresh spinach
- Red wine vinaigrette dressing
For the Cucumber Salad:
- Cucumbers, chopped
- Red onion, thinly sliced
- Grape tomatoes, halved
- Red wine vinaigrette dressing
Pro Tip: Add all ingredients to a Tupperware, shake well, and let sit. The longer it marinates, the better it tastes.
For the Turkey Feta Meatballs (Yields ~12):
- 1 lb ground turkey (choose your preferred fat level)
- Salt, to taste
- Black pepper, to taste
- Italian herb mix, to taste
- Crushed red pepper flakes, to taste
- Garlic powder, to taste
- Onion powder, to taste
- 1 cup chopped spinach
- ¼ red onion, minced
- 6 oz crumbled feta, minced
- ½ cup milk
- ½ cup breadcrumbs
- 1 egg
- A few shakes of Worcestershire sauce
Step-by-Step Instructions
Step 1: Make the Meatballs
- In a large bowl, combine all meatball ingredients.
- Mix thoroughly using hands or a fork until just combined.
- If the mixture doesn’t hold well, add an additional egg.
- Use a scoop or shape meatballs by hand—aim for about 12 equal portions.
Step 2: Cook the Meatballs
- Air fry at 375°F for 14 minutes, or until browned and internal temp reaches 165°F.
- Alternatively, pan fry in grapeseed oil, flipping to brown evenly on all sides.
Step 3: Assemble the Bowl
- In a serving bowl, start with a bed of spinach.
- Add a scoop of hummus and a dollop of tzatziki.
- Spoon over some cucumber salad.
- Add olives, crumbled feta, and turkey meatballs.
- Drizzle with red wine vinaigrette and serve immediately.
Pro Tips and Serving Suggestions
- Swap turkey for ground chicken or lamb for different flavor profiles.
- Meal prep the meatballs and cucumber salad separately to assemble fresh throughout the week.
- Serve with pita chips or naan for scooping, or over quinoa or couscous for a grain base.
- Add a touch of lemon juice or dill to your tzatziki for extra brightness.
- Leftover meatballs? Toss into pasta or wrap them into a pita for lunch.
About the Creator
This vibrant, crave-worthy bowl is brought to you by Victoria Savage, the multi-talented recipe developer, host, and content creator behind @__kitchen__queen. Known for creative takes on comfort food and nutritious meals you actually want to eat, Victoria blends flavor, function, and flair in every recipe.
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Victoria Savage | @__kitchen__queen