Greek Meatballs
Greek Meatballs provide 9g protein and 163 calories per serving — a side dish or appetizer across 30 batch portions. Quick-preps on the stovetop for extended meal flexibility. Use these as a protein-light addition to salads or grain bowls when you need to fill volume without hitting primary protein requirements.
Ingredients
- •Bread Crumbs, Panko, Dry(240g)
- •2% Milk(80g)
- •80/20 Ground Beef(907g)
- •Garlic(240g)
- •Egg, Whole, Large(100g)
- •Green Onion (Scallion)
- •Mint, Fresh(80g)
- •Oregano, Dried(10g)
- •Cumin, Ground(10g)
- •2 teaspoons fine sea salt
- •1 teaspoon freshly-ground black pepper
- •Red pepper flakes(3g)
- •zest of 1 lemon
- •Greek Yogurt, Plain, Whole Milk(240g)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •Tahini (sesame paste)(120g)
- •Lemon Juice, Fresh(60g)
- •1/2 teaspoon fine sea salt
Instructions
- 1In a large mixing bowl, combine the panko bread crumbs and 2% reduced fat milk, stirring until evenly moistened. Let soak for 5–10 minutes until the bread crumbs soften and absorb the milk.
- 2Mince the fresh garlic and chop the green onions and fresh mint. Add the ground beef, garlic, eggs, green onions, mint, oregano, ground cumin, and red pepper flakes to the bowl with the soaked panko. Mix gently with your hands until just combined—do not overwork or the meatballs will be dense.
- 3Form the mixture into 30 balls approximately 1.5 tablespoons each, lightly coating your hands with oil to prevent sticking. Arrange the meatballs on a parchment-lined baking sheet in a single layer.
- 4Heat a large skillet over medium-high heat until shimmering, about 2 minutes. Working in batches to avoid crowding, cook the meatballs 8–10 minutes per batch, rolling them occasionally, until golden brown on all sides and the internal temperature reaches 160°F.
- 5While the meatballs cook, whisk together the Greek yogurt, tahini, fresh lemon juice, minced garlic, and a pinch of oregano until smooth. Add water 1 tablespoon at a time until the sauce reaches your desired consistency.
- 6Transfer the cooked meatballs to a clean cutting board and let cool for 5 minutes, then divide evenly into 6 airtight containers while still warm.
- 7Portion the yogurt sauce into separate small containers or drizzle over the meatballs before sealing.
Nutrition — Per Serving
163
calories
9g
protein
10g
fat
- Carbohydrates
- 11g
- Saturated fat
- 3.0g
- Sodium
- 95 mg
- Dietary fiber
- 1.3g
30 servings per batch · ~70g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does each Greek Meatball have?
Each meatball contains 9g of protein at 163 calories with 10g fat and 11g carbs. With 30 servings per batch, you're making a high-volume appetizer or side component rather than a standalone protein dish.
How many meatballs can I make in one batch?
This recipe yields 30 servings (meatballs) from a single batch on the stovetop with quick prep time. That's enough to portion across multiple meals or use as a snack option throughout the week.
Are Greek Meatballs good for fat loss?
At 163 calories and 9g protein per meatball, these work as a low-calorie appetizer or side for fat loss phases, but you'd need to eat several at once to meaningfully hit protein targets. They're best used as a calorie-controlled snack rather than a meal cornerstone.
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