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+ servings

Mediterranean meatballs

A light and flavorful Mediterranean‑inspired turkey meatball bowl with couscous and a bright cucumber‑tomato salad.
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Breakfast
Cuisine American
Servings 4
Calories 120 kcal

Ingredients
  

Main Ingredients

  • 1 unit Egg
  • 0.25 cup Fresh chopped dill
  • 0.25 cup Fresh chopped Italian parsley
  • 0.25 cup Unseasoned panko breadcrumbs
  • 2 clove Garlic, minced
  • 1 tsp Kosher salt
  • 0.5 tsp Freshly ground black pepper
  • 1 lb Ground turkey (93% lean)
  • Olive oil spray
  • 1.5 tbsp Extra virgin olive oil Divided
  • 0.44 cup Dry pearl Israeli couscous
  • 1.75 cup Reduced‑sodium chicken broth
  • 1 cup Diced tomato
  • 2 cup Diced cucumber
  • 0.25 cup Diced red onion
  • 3 tbsp Fresh Italian parsley, chopped
  • 2 tbsp Fresh lemon juice
  • 0.5 tsp Kosher salt (for salad)
  • 4 piece Lemon wedges
  • 0.5 cup Tzatziki or nonfat Greek yogurt Optional, for serving

Instructions
 

Preparation Steps

  • In a medium bowl, whisk the egg. Add dill, parsley, panko, minced garlic, 1 tsp salt, and pepper. Mix until just combined.
  • Add the ground turkey to the bowl and gently fold until evenly incorporated. Form the mixture into 16 meatballs (about 1 oz each) and place on a parchment‑lined sheet pan.
  • Preheat the air fryer to 400 °F. Lightly spray the basket with olive oil spray, arrange the meatballs in a single layer, and air‑fry for 8–10 minutes, turning halfway through, until golden and cooked through.
  • While the meatballs cook, heat 0.5 tbsp olive oil in a small saucepan over medium heat. Add the dry couscous and toast for 3 minutes, stirring constantly.
  • Pour the hot broth into the toasted couscous, bring to a boil, then reduce to a simmer, cover, and cook 10 minutes until the liquid is absorbed. Season with a pinch of salt.
  • In a mixing bowl, combine diced tomato, cucumber, red onion, chopped parsley, 1 tbsp olive oil, lemon juice, and 0.5 tsp salt. Toss gently.
  • To assemble each bowl, place ¾ cup cooked couscous, top with ¾ cup salad, and add four meatballs. Garnish with a lemon wedge and a dollop of tzatziki if desired.

Notes

Feel free to swap the couscous for cauliflower rice for a lower‑carb version. The meatballs also freeze well; reheat in the air fryer for best texture.

Nutrition

Serving: 200gCalories: 120kcalCarbohydrates: 120gProtein: 120gFat: 120gSaturated Fat: 120gPolyunsaturated Fat: 120gMonounsaturated Fat: 120gTrans Fat: 120gCholesterol: 120mgSodium: 120mgPotassium: 120mgFiber: 120gSugar: 120gVitamin A: 120IUVitamin C: 120mgCalcium: 120mgIron: 120mg
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