If you’re looking for a high-protein Mediterranean dinner recipe that’s flavorful, healthy, and perfect for meal prep, these Greek Chicken Meatballs with Homemade Tzatziki Sauce are a must-try. Juicy, herb-packed chicken meatballs are paired with a creamy, garlicky cucumber yogurt sauce for a balanced meal that fits into low-carb diets, high-protein weight loss plans, gluten-free meal prep, and heart-healthy eating programs.
This dish is inspired by classic Greek flavors — fresh parsley, dill, garlic, lemon, and olive oil — making it both vibrant and satisfying. Served over a fresh cucumber and tomato salad or alongside warm pita bread, it’s a complete Mediterranean bowl that’s as nutritious as it is delicious.
🥗 Ingredients
For the Greek Chicken Meatballs:
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1 lb ground chicken (lean, high-protein option)
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2 cloves garlic, minced
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¼ cup finely chopped red onion
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¼ cup fresh parsley, chopped
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1 tablespoon fresh dill, chopped
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1 teaspoon dried oregano
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½ teaspoon salt
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½ teaspoon black pepper
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1 tablespoon olive oil
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¼ cup breadcrumbs (or almond flour for low-carb/keto option)
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1 egg
For the Homemade Tzatziki Sauce:
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1 cup plain Greek yogurt (full-fat or low-fat)
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½ cup grated cucumber (excess water squeezed out)
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1 tablespoon fresh dill
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1 tablespoon lemon juice (freshly squeezed)
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1 clove garlic, minced
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1 tablespoon olive oil
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Salt to taste
For Serving (Optional):
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Cherry tomatoes
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Sliced cucumbers
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Fresh parsley
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Pita bread or cauliflower rice
👩🍳 Instructions
Step 1: Prepare the Meatball Mixture
In a large mixing bowl, combine ground chicken, garlic, onion, parsley, dill, oregano, salt, pepper, olive oil, breadcrumbs, and egg. Mix gently until just combined — avoid overmixing to keep meatballs tender.
Step 2: Shape the Meatballs
Form into 1–1½ inch balls and place on a lined baking sheet.
Step 3: Cook
Bake at 400°F (200°C) for 18–22 minutes, or until internal temperature reaches 165°F (74°C).
Alternatively, pan-sear in olive oil over medium heat for 10–12 minutes until golden brown and fully cooked.
Step 4: Make the Tzatziki
While the meatballs cook, combine Greek yogurt, grated cucumber, dill, lemon juice, garlic, olive oil, and salt. Mix well and refrigerate for at least 20 minutes to allow flavors to develop.
Step 5: Assemble
Serve meatballs over a cucumber-tomato salad and top generously with homemade tzatziki sauce. Garnish with fresh herbs.
🌿 Why This Is a Healthy High-Protein Meal
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Lean protein from chicken supports muscle growth and weight management.
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Greek yogurt provides probiotics and calcium for gut and bone health.
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Olive oil offers heart-healthy monounsaturated fats.
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Fresh herbs add antioxidants and anti-inflammatory benefits.
This recipe is excellent for:
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High-protein meal prep
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Mediterranean diet plans
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Low-carb lifestyle programs
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Clean eating recipes
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Family-friendly healthy dinners
🍽️ Nutrition Benefits
Each serving is:
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High in protein
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Lower in carbs (especially without pita)
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Rich in healthy fats
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Gluten-free adaptable
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Keto-friendly option available
❓ Frequently Asked Questions (High-Interest Health & Cooking Topics)
1. Are Greek chicken meatballs good for weight loss?
Yes. They’re high in protein and lower in saturated fat than beef meatballs, making them ideal for calorie-controlled diets.
2. Can I air fry the meatballs?
Absolutely. Air fry at 375°F (190°C) for 12–15 minutes, flipping halfway through.
3. How long does homemade tzatziki last?
Stored in an airtight container, it lasts 3–4 days in the refrigerator.
4. Can I freeze chicken meatballs?
Yes. Freeze cooked meatballs for up to 3 months in a sealed container.
5. Is this recipe keto-friendly?
Yes, if you replace breadcrumbs with almond flour and skip pita bread.
6. What can I serve with Greek meatballs?
Try quinoa, cauliflower rice, roasted vegetables, or a fresh Greek salad.
7. Can I use ground turkey instead?
Yes, ground turkey works perfectly as a lean protein substitute.
💡 Pro Tips for the Best Flavor
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Don’t skip fresh herbs — they make a big difference.
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Squeeze cucumber thoroughly to avoid watery tzatziki.
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Let meatballs rest for 5 minutes before serving for juicier texture.
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Add a sprinkle of feta cheese for authentic Mediterranean taste.
