Mediterranean Grain Bowls with Feta Tzatziki

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!

Servings bowls

Prep Time 25

Cook Time 15

Total Time 40

Equipment

cutting board
knife
large bowl
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

*NOTE: Use the smallest holes of your grater to shred the cucumber (skin on). Then use a thin dish towel to squeeze out all of the excess liquid. Measure out 2 tbsp of shredded cucumber AFTER you've squeezed out all the liquid.

NUTRITION INFO: The nutrition information listed below is an estimate per bowl, assuming that you get 4 bowls total out of this recipe.

Calories: 429kcal

Course: Dinner, Main Course

Cuisine: Mediterranean

Diet: Gluten Free

Keyword: Bowls, Chicken Meatballs, Feta, Greek Yogurt, Ground Chicken, Harissa, Mediterranean, Quinoa, Tzatziki

Nutrition