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Close-up of a hand enjoying a delicious Middle Eastern falafel and hummus meal.
Stovetop~35 minComplexity

Mediterranean Meatballs with Tzatziki

These Mediterranean Meatballs with Tzatziki deliver 30g protein and 534 calories per serving — substantial enough to be your main dish. Quick-preps 8 servings on the stovetop, stacking protein-dense meat with cooling yogurt sauce. Covers your dinner protein needs on training days while staying under typical calorie targets.

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Ingredients

8 servings
  • 90/10 Ground Beef(907g)

    90% lean ground beef. Good middle-ground for flavor and macros.

  • Yellow Onion
  • Garlic
  • Egg, Whole, Large
  • Parsley, Fresh(80g)
  • Bread Crumbs, Panko, Dry(120g)
  • Cumin, Ground(10g)
  • Oregano, Dried(10g)
  • Cinnamon, Ground(4g)
  • 2 teaspoons kosher salt
  • 1 teaspoon freshly cracked black pepper
  • Tzatziki Sauce, Prepared(480g)

Instructions

  1. 1In a large bowl, combine the ground beef, onion, garlic, eggs, parsley, panko breadcrumbs, cumin, oregano, cinnamon, salt, and pepper. Mix until just combined, then wet your hands and form the mixture into golf ball–sized meatballs (about 2 tablespoons each)—you should have approximately 30 meatballs.
  2. 2Heat 2 tablespoons of oil in a large skillet over medium-high heat until shimmering, about 1 minute.
  3. 3Working in batches to avoid crowding, add the meatballs to the skillet and cook 8–10 minutes, rolling them occasionally, until golden brown on all sides and the internal temperature reaches 160°F—do not overcrowd the pan.
  4. 4Transfer the cooked meatballs to a plate, then repeat with remaining batches, adding more oil as needed.
  5. 5Once all meatballs are cooked, divide them evenly into 8 airtight containers while still warm.
  6. 6Top each container with a portion of tzatziki sauce, or store the sauce separately in small containers for serving.
  7. 7Seal containers and refrigerate for up to 4 days—reheat in a 325°F oven for 8–10 minutes until warmed through, or serve cold with the tzatziki sauce.

Nutrition — Per Serving

534

calories

30g

protein

24g

fat

Carbohydrates
50g
Saturated fat
9.8g
Sodium
2114 mg
Dietary fiber
2.5g

8 servings per batch · ~201g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Mediterranean Meatballs with Tzatziki have per serving?

Each serving delivers 30g of protein and 534 calories, with 24g fat and 50g carbs. The balanced macro split makes this a solid option for hitting protein targets without excessive calories.

How long does Mediterranean Meatballs with Tzatziki take to prep?

This quick prep recipe batch-cooks 8 servings on the stovetop in one go. You're looking at a full week of dinners prepped efficiently with minimal cleanup.

Is Mediterranean Meatballs with Tzatziki good for muscle gain?

At 30g protein and 534 calories per serving, this recipe works well during muscle gain phases as a secondary protein source alongside a higher-protein main dish. The moderate carbohydrate content supports post-workout recovery.

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