These Mediterranean Grain Bowls with Feta Tzatziki are a power-packed meal full of nourishing ingredients, lots of flavor & a variety of textures. Each bowl features oven-baked harissa chicken meatballs, fluffy quinoa, fresh veggies & a big dollop of feta tzatziki. Loaded with protein, so satisfying & easy enough for a weeknight dinner!
I’m never not in the mood for a mediterranean grain bowl! It’s just a simple, classic, nourishing meal that I never get sick of. And the add-in options are endless, so you can switch it up every time. For this specific Mediterranean Grain Bowl recipe, we’re rocking with smoky harissa chicken meatballs, fluffy quinoa, fresh veggies and a big dollop of feta tzatziki.
Although the ingredient list may look a little intimidating for this one, it’s actually quite quick & simple! Most of the work comes in the form of prep and chopping, but there’s very minimal active cook time. The quinoa cooks while you prep the meatballs, and the feta tzatziki gets prepped while the meatballs are in the oven. By the end, you have an insanely satisfying and flavor packed meal!
The feta tzatziki (which is like a traditional tzatziki…but better) acts like a dressing for this bowl, so I highly recommend stirring it all together before diving in. It’s a bowl that’s equal parts fresh & light, while also being hearty and protein-packed. Easy enough for a weeknight dinner, and sure to satisfy!
Why You’ll Love these Mediterranean Grain Bowls with Feta Tzatziki
- They are super satisfying & filling, with 34g of protein and 4g of fiber.
- The smoky harissa chicken meatballs pair so well with the creamy, salty feta tzatziki.
- It’s a balanced bowl, full of lots of flavor and a variety of textures.
- You can have this on the table in 40 minutes or less.
- It’s naturally gluten free so everyone can enjoy it.
What You Need to Make these Mediterranean Grain Bowls with Feta Tzatziki
For the Harissa Chicken Meatballs:
- Egg: 1 large egg acts as the binder for these harissa chicken meatballs.
- Red Onion: For a boost of sharp onion-y flavor. You can substitute yellow onion or shallot if you prefer.
- Coconut Flour: A small amount of coconut flour is all you need as it’s super absorbent. This is a gluten free substitute for breadcrumbs to help firm up the meatballs.
- Fresh Dill & Parsley: Fresh chopped herbs are best for maximum flavor, but you can try substituting about 1 tsp dried dill & parsley if needed.
- Garlic: Fresh minced!
- Smoked Paprika, Kosher Salt & Black Pepper: The smoked paprika really enhances the flavor of the harissa!
- Ground Chicken: I highly recommend using 92-93% lean and NOT 99% lean, or else the chicken meatballs will turn out too dry.
- Crumbled Feta: Crumbled feta adds moisture and a salty touch to these meatballs.
For the Feta Tzatziki:
- Greek Yogurt: Full-fat plain greek yogurt or skyr is the creamy, high-protein base of this feta tzatziki.
- Crumbled Feta: Although not traditional, I love adding in some crumbled feta to this tzatziki to add texture and extra flavor.
- Seedless Cucumber: Finely grate your cucumber, then place it into a dish towel and squeeze out all the excess liquid before adding it to the tzatziki.
- Dill: Fresh dill is a key component in tzatziki…don’t skip it!
- Garlic: Fresh minced is the way to go.
- Red Wine Vinegar & Lemon Juice: If you don’t have red wine vinegar, try substituting white wine vinegar, apple cider vinegar or more lemon juice.
- Kosher Salt & Black Pepper: Season to taste.
For the Mediterranean Grain Bowls:
- Quinoa: I like using quinoa as the base of these mediterranean grain bowls, which keeps them gluten free, but you could also substitute farro, couscous or even rice.
- Broth or Water: Cook your quinoa in broth for a flavor boost, or in water with a touch of salt.
- Cucumber: Cut each mini (Persian) cucumber in half lengthwise, then into half moon shapes.
- Cherry or Grape Tomatoes: Sliced in half, for a fresh element to this bowl.
- Pickled Red Onions: I typically use this recipe to make my own pickled red onions, but you can also get them at the grocery store for convenience. Adds a nice tang and sweetness to this bowl!
- Crumbled Feta: Optional, for garnish.
How To Make these Healthy Mediterranean Grain Bowls
Prepare Quinoa:
First, preheat your oven to 400F. Then add your rinsed quinoa & broth or water to a small pot. Bring up to a boil. Once boiling, cover the pot with a lid, reduce the heat to low and let simmer for 15 minutes. Remove from heat, keep the lid on and allow it to steam for 10 more minutes.
Mix together Harissa Chicken Meatballs:
While the quinoa is cooking, add egg, red onion, harissa, coconut flour, dill, parsley, garlic, salt, paprika & black pepper to a large bowl and stir with a fork until combined. Add in ground chicken & crumbled feta and use your hands to gently incorporate, without over-mixing.
Bake Meatballs:
Next, scoop out about 2 heaping tablespoons of the harissa ground chicken mixture and roll into balls. It helps to spray your hands with a bit of oil so that the meatballs come out perfectly round and smooth. You should get about 14 meatballs. Place them on a baking sheet, then transfer to the oven to bake for 15 minutes.
Prepare Feta Tzatziki & Assemble Mediterranean Grain Bowls:
While the meatballs are baking, mix together all of the feta tzatziki ingredients in a medium bowl. Assemble your Mediterranean grain bowls with a bed of quinoa, harissa chicken meatballs, chopped cucumber, cherry tomatoes, pickled red onions, a large dollop of feta tzatziki and an extra sprinkle of crumbled feta on top. Enjoy!
Substitution FAQS:
- Can I use ground turkey instead of chicken? For sure! Once again, just make sure it’s not 99% lean or your meatballs will turn out too dry.
- How spicy are the harissa meatballs? Honestly, they are more smoky than they are spicy, but it depends on what brand of harissa paste you use.
- What brand of harissa do you recommend? My favorite small business is PUR Spices, but I also love Mina for a more widely accessibly option.
- What If I don’t have red wine vinegar? No worries, feel free to just substitute more lemon juice.
- What other grains would be good in this bowl? Farro and couscous are great options if you aren’t gluten free. Rice would be delicious too!
How Should I Store Leftovers?
First, allow the harissa chicken meatballs and quinoa to cool down, before transferring to an airtight container and storing in the fridge for up to 4 days. The feta tzatziki should be stored in a separate container/jar in the fridge for about 3-4 days. It will thicken up as it sits in the fridge, so feel free to add a bit of milk or lemon juice to loosen it up.
Find the full recipe below. As always, please let me know if you tried it by commenting below or tagging me on Instagram, @munchinwithmaddie_.
Looking for More Mediterranean-Inspired Recipes?
- Greek Tzatziki Chicken Salad
- One Pan Greek Lemon Chicken and Rice Skillet
- Mediterranean Harissa Chicken Bowls
- Hot Honey Peach & Halloumi Couscous Salad
- Greek Lemon Chicken Soup
Mediterranean Grain Bowls with Feta Tzatziki
Equipment
- fork
- 2 tbsp cookie scoop (optional)
- baking sheet
- small pot with lid
- medium bowl
- spatula
Ingredients
For the Harissa Chicken Meatballs:
- 1 large egg
- ¼ cup finely diced red onion
- 2 tbsp harissa paste
- 1 tbsp coconut flour
- 1 tbsp chopped dill
- 1 tbsp chopped parsley
- 2 garlic cloves minced
- 1 tsp kosher salt
- 1 tsp smoked paprika
- ¼ tsp black pepper
- 1 lb ground chicken (92-93% lean)
- ½ cup crumbled feta
For the Feta Tzatziki:
- ½ cup full-fat plain greek yogurt or skyr
- ½ cup crumbled feta
- 2 tbsp finely shredded seedless cucumber SEE NOTE*
- 1 tbsp chopped dill
- 2 garlic cloves minced
- 1 tsp red wine vinegar
- juice from ½ lemon
- kosher salt & black pepper to taste
For the Mediterranean Grain Bowls:
- ½ cup dry quinoa rinsed
- ¾ cup + 2 tbsp broth or water
- 2 cups chopped cucumber
- 2 cups halved cherry or grape tomatoes
- ½ cup pickled red onions
- crumbled feta for garnish
Instructions
- First, preheat your oven to 400F. Then add your rinsed quinoa & broth or water to a small pot. Bring up to a boil. Once boiling, cover the pot with a lid, reduce the heat to low and let simmer for 15 minutes. Remove from heat, keep the lid on and allow it to steam for 10 more minutes.½ cup dry quinoa, ¾ cup + 2 tbsp broth or water
- While the quinoa is cooking, add egg, red onion, harissa, coconut flour, dill, parsley, garlic, salt, paprika & black pepper to a large bowl and stir with a fork until combined. Add in ground chicken & crumbled feta and use your hands to gently incorporate, without over-mixing.1 large egg, ¼ cup finely diced red onion, 2 tbsp harissa paste, 1 tbsp coconut flour, 1 tbsp chopped dill, 1 tbsp chopped parsley, 2 garlic cloves, 1 tsp kosher salt, 1 tsp smoked paprika, ¼ tsp black pepper, 1 lb ground chicken, ½ cup crumbled feta
- Scoop out about 2 heaping tablespoons of the harissa ground chicken mixture and roll into balls. It helps to spray your hands with a bit of oil so that the meatballs come out perfectly round and smooth. You should get about 14 meatballs. Place them on a baking sheet, then transfer to the oven to bake for 15 minutes.
- While the meatballs are baking, mix together all of the feta tzatziki ingredients in a medium bowl.½ cup full-fat plain greek yogurt or skyr, ½ cup crumbled feta, 2 tbsp finely shredded seedless cucumber, 1 tbsp chopped dill, 2 garlic cloves, 1 tsp red wine vinegar, juice from ½ lemon, kosher salt & black pepper
- Assemble your Mediterranean grain bowls with a bed of quinoa, harissa chicken meatballs, chopped cucumber, cherry tomatoes, pickled red onions, a large dollop of feta tzatziki and an extra sprinkle of crumbled feta on top. Enjoy!2 cups chopped cucumber, 2 cups halved cherry or grape tomatoes, ½ cup pickled red onions, crumbled feta
Video
Notes
Nutrition
Did you make this recipe?
Please let me know how it turned out for you! Leave a comment below and tag @munchinwithmaddie_ on Instagram and/or hashtag it #munchinwithmaddie.