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These high-protein Mediterranean Meatball Bowls Loaded with Roasted Vegetables are my new obsession. Made with juicy turkey meatballs, sweet potatoes, cauliflower, broccoli, creamy hummus and pickled red onion in every bite. High-fiber, meal prep-friendly and one of those dinners I can’t stop making.
Mediterranean Bowls with Hummus
I’m a big CAVA fan, so I created this bowl inspired by those flavors at home in an easy, weeknight-friendly way. These sheet pan Mediterranean meatball bowls bring all those bold, satisfying elements together, including roasted sweet potato, cauliflower and broccoli, juicy turkey meatballs, and a scoop of creamy hummus, with brightness from pickled red onions. For this version, I skip the grains as a base and use roasted vegetables, making it hearty, veggie-loaded, and naturally high-fiber. It’s also great for meal prep—if you’re looking for more ideas, check out my meal prep recipes.
Why This Recipe Works
I was craving Cava, so I whipped up this turkey meatball bowl of my dreams! It has all my favorites from Cava, without having to leave the house. While testing this recipe, I had it many times and have never been more excited to eat the leftovers.
- Great for Meal Prep: Make ahead for easy lunches all week. I’ve included meal prep instructions below.
- High Protein and Fiber: Loaded with turkey meatballs and three veggies, these healthy Mediterranean bowls are packed with 33.5 grams of protein and 7.5 grams of fiber.
- Cava-Inspired Dinner at Home: Based on their build-your-own-bowl format, these are simple to customize with your favorite Mediterranean bowl ingredients.
- Cheaper than Takeout: More budget-friendly than the original but just as delicious!
Ingredients You’ll Need
Check out the ingredient list below for these easy Mediterranean turkey meatball bowls. See the recipe card below for the exact measurements.
- Vegetables: Cauliflower, broccoli, sweet potatoes
- Seasoning: Olive oil, kosher salt, and black pepper
- Binders: Panko breadcrumbs and an egg hold the turkey mixture together.
- Liquid: Chicken bone broth or water adds moisture to the meatballs, preventing them from drying out.
- Herbs: Mix fresh parsley into the meatballs and garnish with dill
- Spices: Cumin, sweet paprika, garlic powder
- 93% Lean Ground Turkey is the protein in these healthy meatballs.
- Hummus: Buy hummus for a quick shortcut. I love Sabra’s Supremely Spicy for a kick or roasted red pepper for a mild option.
- Feta: Crumble some feta on top for a creamy, salty contrast. Block feta is typically better quality than pre-crumbled cheese.
- Lemon: Slice a lemon into wedges and serve with the Mediterranean bowls.
- Quick Pickled Red Onions: Thinly sliced red onions are soaked in red wine vinegar, water, and kosher salt for at least 10 minutes, and they will keep for a couple of weeks in the fridge.
How to Make Mediterranean Turkey Meatball Bowls
While the meatballs and vegetables cook in the oven, prepare the quick pickled onions. See the recipe card at the bottom for printable instructions.
- Roast the sweet potatoes: Toss them with oil, salt, and pepper, then roast for 10 minutes at 400°F.
- Season the cauliflower and broccoli with oil, salt, and pepper.
- Make the turkey meatballs: Combine the panko, broth, egg, parsley, spices, and remaining salt. Then, gently mix in the turkey. Shape the mixture into 12 meatballs and place them on a foil-lined sheet pan.
- Finish roasting the vegetables: Move the sweet potatoes to one side and add the other veggies in a single layer, ensuring there’s space between them.
- Bake the meatballs and vegetables for 20 to 25 minutes. Remove the veggies, then broil the meatballs until the tops are browned.
- Make the pickled onions by mixing the four ingredients in a small bowl. Let them sit for at least 10 minutes.
- Assemble the bowls: Divide the meatballs and roasted vegetables among 4 bowls. Top with pickled onions, feta, hummus, dill, and lemon juice.
Variations
- Vegetables: Substitute carrots, bell peppers, beets, or butternut squash.
- Turn it into a salad by adding arugula, spinach, or mixed greens.
- Grain bowl: Skip the sweet potatoes and add a grain like couscous, rice, or quinoa.
- Meat: Swap turkey for lean ground chicken, beef, or bison.
- Vegetarian Mediterranean Bowls: Replace meatballs with falafel, lentils, or canned chickpeas.
- Panko options: Use regular unseasoned breadcrumbs or gluten-free panko.
- Herbs: Use dried parsley if needed or substitute oregano, thyme, or rosemary. If you don’t have dill, use chives or more parsley.
- Experiment with spices: Swap garlic powder for onion powder, or use smoked paprika if you don’t have sweet. Add a little coriander or chili powder.
- Hummus: Feel free to make your own homemade hummus using one of my recipes, such as my Classic Hummus or Roasted Red Pepper Hummus.
- Don’t like hummus? Try the bowls with tzatziki or harissa for added heat.
- Cheese: Replace feta with goat cheese, or omit it for a dairy-free bowl.
- Acid: Sub red wine vinegar for lemon juice.
Storage & Meal Prep
All the ingredients will last up to 4 days in the fridge. Here’s how to pack them for on-the-go lunches.
- Store the turkey meatballs, vegetables, and dill in an airtight glass container, then squeeze lemon juice over them. Pack the feta, pickled onions, and hummus in small individual containers or in one larger dish. Alternatively, you can pack everything in one dish if you don’t mind microwaving the cold ingredients.
- Reheat: Microwave the meatballs and veggies for about a minute, then add the toppings.
- How to freeze meatballs: Flash-freeze them on a parchment-lined sheet pan. Then, transfer to an airtight container and freeze for up to 3 months. Thaw in the fridge the day before, or microwave frozen meatballs until heated through.
More Mediterranean Bowl Recipes You’ll Love
For more meal prep dinner ideas, check out these five delicious Mediterranean recipes to inspire your next meal!
- Mediterranean Meatball Bowls with Pearl Couscous
- Greek Chicken Meal Prep Rice Bowls
- Greek Tofu Bowls
- Chicken Tzatziki Bowls
- Greek Cottage Cheese Bowl
Sheet Pan Mediterranean Meatball Bowls with Roasted Vegetables
Sheet Pan Mediterranean Meatball Bowls with juicy turkey meatballs, roasted sweet potatoes, cauliflower, broccoli, creamy hummus, and pickled red onions. A high-protein, high-fiber dinner perfect for meal prep.
Yield: servings
Serving Size: 3 meatballs, 1 ½ cups vegetables
Ingredients
- 10 ounces cauliflower florets
- 10 ounces broccoli florets
- 12 ounces sweet potatoes, peeled and cut into ½ inch pieces
- 4 teaspoons olive oil
- 1 ½ teaspoons kosher salt
- black pepper, to taste
- ⅓ cup panko breadcrumbs, plain, or gluten-free
- 2 tablespoons chicken bone broth, or water
- 1 large egg
- ¼ cup parsley, chopped
- 1 teaspoons cumin
- ½ teaspoons sweet paprika
- ½ teaspoons garlic powder
- 1 lb 93% lean ground turkey
- ½ cup hummus, I love supremely spicy for heat or roasted pepper hummus
- 2 ounces feta cheese, crumbled
- fresh dill, optional for topping
- 1 lemon, cut into wedges
Quick Pickled Red Onions
- ½ small red onion, thinly sliced
- ¼ cup red wine vinegar
- 3 tablespoons water
- ¼ teaspoon kosher salt
Instructions
- Preheat the oven to 400F. Adjust the 2 center racks.
- Spray a large sheet pan with oil, add sweet potatoes, drizzle with 1 teaspoon oil and season with ¼ teaspoon salt, using your hands to coat well and spread out. Roast 10 minutes.
- Meanwhile in a large bowl, combine the cauliflower and broccoli with 1 tablespoon of olive oil, ¼ teaspoon salt, and toss well to coat evenly.
- Combine the panko, chicken broth, egg, parsley, spices, and remaining 1 teaspoon salt in a large bowl and mix well to combine.
- Add the turkey and mix using a fork to fully combine everything, careful not to overwork. Using wet hands, form into 12 meatballs and place on a smaller sheet pan, lined with foil.
- Remove the pan from the oven, stir, then push the sweet potatoes to one side, add the remaining vegetables on the other side of the pan, making sure everything has a little bit of room. Place them back into the oven along with the meatballs.
- Bake until the meatballs are cooked through, and the vegetables are tender, about 20 to 25 minutes. Remove the vegetables and broil the meatballs on high 2 to 3 minutes, until the top is browned. Sprinkle the veggies with a pinch of salt.
- While they bake, toss the sliced onion with the vinegar, water and salt in a small bowl. Let sit at room temperature for at least 10 minutes, stirring once or twice, until softened and lightly pickled. Then drain.
- To serve, divide the meatballs and vegetables among 4 bowls, top veggies with pickled onions and feta, add 2 tablespoons hummus to the bowl, and finish with fresh dill and fresh lemon juice.
Last Step:
Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.Nutrition
Serving: 3 meatballs, 1 ½ cups vegetables, Calories: 489.5 kcal, Carbohydrates: 37 g, Protein: 33.5 g, Fat: 24.5 g, Saturated Fat: 6.5 g, Cholesterol: 140.5 mg, Sodium: 974 mg, Fiber: 7.5 g, Sugar: 7 g
At first I thought this was a lot of steps but I made it pretty quickly. I loved the flavors. I will eat the rest for lunch. I can’t wait to make it again. You never disappoint. Can’t wait to try other meatball bowls
So glad you took the chance!
It was awesome. All the flavors mixed together were great. I felt like I was eating a meal in a restaurant! Great recipe.
Thanks Sheryl!
The WW points listed here is 3 points, but when I sent it to the WW app, it shows it as 7 points. Big difference. Loved the dish.
I love this recipe. I wasn’t sure about the hummus. But it pulled it all together. Delicious
Loved this one! Swapped the meat for ground chicken instead of turkey and it worked perfectly!! I added some lentils to add a little bit more satiety to it as well, but wow. The flavors are so good.
Do you mean you added lentils to the meatballs or the bowl?
I enjoyed this recipe so much! It’s very flavorful, and oh so easy. I used ground chicken, and Ithaca red pepper hummus. I made it for my lunches this week, it’s reheated beautifully in the air fryer, and even on my third day am not remotely tired of it. The textures, variety and flavors make it a really lively, fun dish. For me it’s a lunch portion but you could serve it with something like rice pilaf or orzo to make it a dinner.
I never leave reviews, but after making this for the second time in two weeks, I figured it was the least I can do. This dish is SO GOOD. I honestly can’t figure out why these meatballs are so delicious, but they’re seriously incredible. I’m already trying to figure out what other dishes I can use them in – some sort of meatball sub? A pasta? I will figure it out. Gina, you could make 100 recipes using these meatballs and I would make every one of them.
Aside from the meatballs, the veggies were delicious and I love the combination of everything. I personally added some cucumbers and kalamata olives and highly recommend the bit of cool acid with it.
Such a great recipe, I can already tell this will be a staple for my family. My kids absolutely love it too!
I can eat this every day 🙂
This is a delicious and easy recipe! I made it as is, but the variations would be yummy too. Really love this one!
Thanks Susan!
Question – does the calorie count include hummus? Or just meatballs and veggies? Thanks.
Includes hummus.
I’m using this recipe in my new recipe book!
And your pictures. Thanks!
We love so many of your recipes and this one is a new favorite! The flavors work so well together. It’s delicious, healthy, and filling!
Thanks Jennifer!
This was excellent. I loved all the flavors. It actually came together quite quickly. I really am loving all the “bowl” recipes.
Thanks Mary!
This was one of the most flavorful recipes from your website that we have tried. All the flavors and textures worked together so nicely. If you’re thinking “pass” on the hummus, don’t; it’s perfect with the veggies and the meatballs. We used ground beef.
This was delicious. My husband commented several times during the meal how good it was and even my 3 and 5 year old picky eaters ate it. I have all your cookbooks and make your recipes pretty often and this is now one of my new favorites!
Perfect! So glad everyone enjoyed it!
Delicious! Question- recipe calls for pepper to taste but instructions don’t mention when to add pepper to taste.
Love this! So flavorful.
Easy, delicious and filling! Will definitely be making again.
Glad you enjoyed it!
I’m a huge fan of Skinnytaste but this one fell flat. The veggies & meatballs lacked flavor.
This was delicious, Gina! All it needs is a lightened up Crazy Feta!
I have no idea where I went wrong. I used my own pickled onions. My own hummus. Flavors didn’t work for us. We did like the meatballs.
I made this tonight and it is definitely a keeper. I didn’t add the parsley simply because I am not a parsley fan. I have a jar of pickled onions on hand so there was no need to make them. My bad though – I overbaked the meatballs a tad. BUT – that did not deter from the scrumptious flavor. This is a delicious meal and very filling. Looking forward to leftovers tomorrow 🙂 Thanks, Gina.
Holy flavor, Batman! And filling besides. I did a few little things differently… My panko had expired so I used crushed up Herb-flavored Toasted flatbread crackers. I doubled the spices. Instead of plain salt for the veggies I used Penzeys BBQ 3001 and Pumpkin Pie Spice on the sweet potatoes and Trader Joes Green Goddess blend on the broccoli/cauliflower. I used a couple more teaspoons olive oil so the veggies wouldn’t be too dry. And I used hot honey hummus! The flavor was incredible!
This was sooooo good! Definitely going into my regular rotation!
This turned out very flavorful, the meatballs were tender, veggies were great and the pickled onions were a nice add-on.
This is delicious. My Husband said right after eatting, that this is a keeper! It will be easy to change up what I am serving with the meatballs. Looking forward to having it again!
This was excellent – i could only get 99% fat free turkey – so a little dry but still excellent. True test: My husband said you can make this any time. Don’t skip the onions or the hummus.
Thanks Robin! Glad you both enjoyed it!
I made this with dried parsley instead of fresh and skipped the dill and it still turned out fantastic! So much flavor with the different veggies, pickled onions and hummus.
Delicious! The whole family enjoyed it including my children. I bought pickled onions to save time. I also made a garlic cream sauce to drizzle over it
This was a great meal and so easy to make. We love bowls around here so this will be a regular for us
I just shared this recipe to my WW Canada account via the “add a recipe” from the web function. It comes out to 7 points not 4 as indicated on this recipe?? I checked all the portions and ingredients and it all matches and comes to 27pts total. That would make each serving 7pts. Any ideas on the discrepancy??
The meatballs and vegetables are 3pts/serving. The hummus and feta add 4 pts. The WW app includes the hummus and feta.
Thank you Cathy. It was a little confusing🙂
Quick question! Did you put the meat balls and veggies on two separate racks? If so which one on top?