Mediterranean Turkey Meatballs

Mediterranean Turkey Meatballs

Calories: 585 kcal

Protein: 47 g

Prep Time: 10 min  |  Cook Time: 15–18 min

Serves: 4 (makes ~16 meatballs)

Ingredients

For the Meatballs

  • Lean ground turkey (93–94% lean): 800 g / 1.76 lb

  • Almond flour: 18 g / 0.6 oz / 3 Tbsp

  • Red onion (grated): 40 g / 1.4 oz / ¼ cup

  • Dried oregano: 2 tsp

  • Cumin: 1 tsp

  • Onion powder: 2 tsp

  • Fresh basil or parsley (chopped): 10 g / ⅓ oz / 2 Tbsp

  • Lemon juice: ~15 ml / 1 Tbsp (½ lemon)

  • Salt & pepper: to taste

  • Olive oil spray (optional, for baking)

For the Sides (per serving)

  • Cooked white or brown rice: 150 g / 5.3 oz / ~1 cup

  • Mixed greens or roasted vegetables: ~1 cup

  • Feta cheese (crumbled): 15 g / 0.5 oz / 1 Tbsp

Directions

  1. Preheat oven to 400°F / 200°C; line a baking tray with parchment.

  2. Mix: Gently combine all meatball ingredients in a large bowl (avoid overmixing).

  3. Shape & bake: Roll into 16 small meatballs; arrange on tray. Bake 12–18 min until cooked through (165°F / 74°C). Optional: broil 1–2 min for color.

  4. Sides: Cook rice as directed. Toss greens with olive oil & lemon, or roast/sauté vegetables.

  5. Assemble: Serve 4 meatballs with 1 cup rice, salad/veg, and 1 Tbsp feta.

Meal Prep Instructions

  • Batch it once: Portion 4 meatballs + 1 cup rice per container; keep greens/veg separate to prevent sogginess.

  • Switch it up: Use in pitas with tzatziki, crumble over a Greek salad, or add to a grain bowl.

  • Reheat tip: Warm with a splash of lemon water or a drizzle of olive oil to keep juicy.

Coach’s Tip

A final sprinkle of feta and squeeze of lemon turns solid meal prep into “Mediterranean restaurant.”

🌱 Vegetarian Option — Lentil & Mushroom Meatballs

Replace turkey with 400 g (14 oz / ~2½ cups) cooked lentils and 200 g (7 oz / ~1¼ cups) finely chopped mushrooms. Mix with 25 g (¼ cup) oat flour, 1 egg (or flax egg), and the same herbs/seasonings. Form ~16 meatballs; bake 20–22 min at 400°F / 200°C, flipping halfway. Serve with rice, salad, and feta as written.

Adjusted macros: ~565 kcal | ~28 g protein

DinnerTameika Gentles