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    Home » Recipes » Mediterranean Meatballs

    Published: Mar 13, 2023 by Alicia This post may contain affiliate links.

    Mediterranean Meatballs

    Jump to Recipe Print Recipe
    Mediterranean meatballs in a bowl.

    One of my favorite weeknight meals, these Mediterranean Meatballs are packed with flavor. With spices like sumac, coriander, and cumin, they are not your average meatballs!

    These ground chicken meatballs are so versatile. They pair well with pita, on top of salads, or make a great high-protein snack. Because of this, it’s one of my favorite meal prep ideas to make ahead and freeze. This way you have them on hand when you don’t feel like cooking. 

    For a large meal, serve these with my Artichoke Hummus or a Couscous Salad. They’re also wonderful with a mixed vegetable salad of tomatoes, cucumbers, and pomegranate seeds. 

    Meatballs in a bowl with hummus.

    You'll love these Mediterranean-spiced meatballs because:

    • Unique - The flavors of cumin, sumac, and coriander blend so well are are a little different than the average oregano and mint spiced ones.
    • Healthy - These fit many different types of diets including migraine-friendly and great for brain health, gluten free, and dairy free.
    • Easy - Make a double or triple batch to have these on hand for a quick dinner when you don't feel like cooking.
    Jump to:
    • The Best Mediterranean Meatballs
    • Chicken Meatball Ingredients
    • Ingredient Substitutions
    • Choosing the Right Pan
    • How to Make Mediterranean Meatballs
    • Tips for Meal Prepping Meatballs
    • Recipe FAQ
    • How to Serve the Meatballs
    • Freezing and Reheating
    • More Mediterranean Recipes
    • Mediterranean Meatballs

    The Best Mediterranean Meatballs

    So often you go to make meatballs with ground chicken and they end up being super dry and flavorless - not this recipe! A few factors combine to make these Mediterranean chicken meatballs extremely flavorful.

    • Use ground chicken thighs, if possible - These pack a little more fat which means more flavor! You can also have a mix of ground chicken thighs and breast.
    • Don’t skip the sumac - Sumac is a spice that’s a deep red color and has a tart flavor. It’s like using lemon without the citrus and adds a fantastic flavor to these meatballs. Generally used in Middle Eastern cooking, sumac originates from the Mediterranean. Now it’s widely available at most grocery stores.
    • Sear, then bake - Searing the meatballs first adds another layer of flavor and makes these beautifully brown on the outside. Of course if you’re tired, you can just bake these on a sheet pan, but highly recommend the searing method for the best flavor and texture. 

    Chicken Meatball Ingredients

    Ingredients for Mediterranean meatballs on a table.
    • Ground chicken - You can either use ground chicken breast or thighs, but I highly recommend either thighs or a combination for the best flavor. They also tend to not dry out as much!
    • Shallots and garlic - Shallots and garlic are closely related and they both offer a very complimentary flavor. I love using shallots in meatballs because it doesn’t overpower the other flavors. Plus they’re more migraine diet friendly. 
    • Spices - Cumin, sumac and coriander are all Mediterranean spices used in this recipe which varies a little bit from other Mediterranean meatball recipes that stick with oregano and mint. This is my favorite unique combination!
    • Egg - 1 large egg is enough to bind the meat and panko.
    • Panko - Regular or gluten free can be used for this binder.
    • Sesame seeds - Adds texture and flavor. I like to buy these pre-roasted in large bottles if you can find them. Most often I can locate them in the Asian food section/Asian grocery stores. 

    Ingredient Substitutions

    • Ground chicken - This can be substituted with ground beef, lamb or turkey.
    • Sumac - This dark red spice has a unique tangy flavor that is reminiscent of dried citrus, with a bright flavor that also has a little earthiness. If not following a migraine diet, you could use lemon zest instead.
    • Panko - Instead of using panko you can use plain breadcrumbs, or just leave out entirely (however this will change the texture).
    • Egg - If eggs are an issue for you, leave them out or use a flax seed replacement.

    Choosing the Right Pan

    Cooked meatballs in a cast iron pan.

    Because these meatballs are both pan-seared and then baked, it's easiest to use a pan that will go from your stovetop to the oven with ease. I recommend using a cast iron pan, and here are a few favorites:

    • Le Creuset Enameled Cast Iron Skillet (10.25-11.75" recommended) - $200+
    • Staub Enameled 11" Cast Iron Skillet - under $200
    • Lodge (10.25-12" recommended) - under $30

    How to Make Mediterranean Meatballs

    Step by step process for making chicken meatballs.

    Step One: Preheat oven to 400 degrees Fahrenheit. Add the meatball ingredients to a mixing bowl and use your hands to mix everything together till combined. Then use a spoon or scoop to evenly scoop out the chicken mixture and form into meatballs. Place on a sheet pan or large plate.

    Step Two: Heat a large, oven-proof or cast iron skillet over medium heat with a tablespoon or two of oil. When the skillet is hot, add the meatballs and sear on all sides till just browned - the meatball does not need to be cooked through. Transfer seared meatballs to a plate to make space, as needed.

    Step Three: Bake for about 10 minutes or until meatballs have fully cooked through to an internal temperature of 165 degrees Fahrenheit. Serve with hummus, couscous, or a greek salad.

    Meatballs in a bowl with hummus.

    Tips for Meal Prepping Meatballs

    These chicken meatballs are perfect for meal prepping since you can freeze them easily, having them on hand at any time you don’t feel up to cooking. These are best prepped on a Sunday, cook and then freeze them for the rest of the week. Make a double batch and have one set for dinner and save the rest for another meal.

    The cooked meatballs will also store well in the fridge for up to 3 days.

    Meatballs on a sheet pan.

    Recipe FAQ

    Can I make these gluten free?

    Yes! There are so many great gluten free panko options. My favorites are Aleia's and Jeff Nathan Creations.

    Can I bake these meatballs?

    If you'd like to skip the searing step and just bake, place these on a baking sheet and cook at 400 degrees Fahrenheit for about 20-25 minutes until cooked through. Test with a meat thermometer to make sure they register to 165 degrees F.

    What are other types of meat I can use?

    With this Mediterranean meatballs recipe, the spices work well with a lot of different types of meat. For best flavor, I recommend using ground meat with more fat like ground chicken thighs mixed with chicken breast or a higher fat ground beef. However, you can use lean ground beef, ground chicken breast, or ground turkey. Lower fat content will mean the meatballs need to be cooked well to avoid them drying out and being less flavorful!

    How to Serve the Meatballs

    Dipping Sauce - If you're looking for a dip for these Mediterranean meatballs, especially as an appetizer or snack, here are a few of my favorite pairings:

    • Artichoke Hummus
    • Homemade Tzatziki (without yogurt)
    • Zhoug sauce (found at Trader Joe's or homemade)
    • Quick garlic aioli - I usually mix about ⅓ cup mayo with 1 minced garlic clove and a splash of vinegar (or lemon juice, if tolerated) to thin it out.

    Side dish suggestions:

    • Pomegranate Couscous (pictured)
    • Mediterranean Pasta Salad
    • Chopped cucumbers and tomatoes
    • Pita or naan bread
    Meatballs with Mediterranean sides of hummus, cucumber, and tomatoes.

    Freezing and Reheating

    These are easiest to meal prep fully cooked. I recommend defrosting and then re-heating in the oven (covered with foil at 350 degrees Fahrenheit for about 10-15 minutes) for best results, but the microwave works too.

    1. Freeze the raw meatball mixture - Make the meatballs and then transfer to a large freezer bag. Defrost overnight in the refrigerator then cook according to the directions.
    2. Freeze fully cooked - Make the meatballs through cooking and allow them to cool before placing into a freezer bag to freeze flat (up to 3-4 months). Defrost overnight in the fridge and reheat in the oven or microwave. Or to reheat from frozen, wrap in foil and bake at 350 degrees for about 18-20 minutes.

    More Mediterranean Recipes

    For another great meatball recipe like these Mediterranean meatballs, check out my low carb beef meatballs!

    • Artichoke hummus with pita, cucumber, and carrots.
      Artichoke Hummus
    • A bowl of chickpea pasta salad mixed together.
      Chickpea Pasta Salad
    • A filet of mediterranean halibut on a white plate with potatoes and green beans
      Mediterranean Baked Halibut
    • A couscous halloumi salad on a striped towel.
      Halloumi Couscous Salad

    If you make this, tag me #thedizzycook or @thedizzycook on Facebook and Instagram. And if you love the recipe, please leave a review below! Follow along on my Pinterest for more great recipes.

    Chicken meatballs in a bowl with tomatoes, cucumber and pomegranate seeds.

    Mediterranean Meatballs

    These Mediterranean-spiced chicken meatballs are so easy! They take under 30 minutes to make and freeze well so you can use them in lunches or dinners the rest of the week. Serve with chopped tomatoes, cucumber and hummus with rice, pita, or couscous.
    4.91 from 10 votes
    Print Pin Rate
    Course: Dinner
    Cuisine: Mediterranean
    Diet: Diabetic, Gluten Free, Low Calorie, Low Lactose, Low Salt
    Prep Time: 15 minutes minutes
    Cook Time: 20 minutes minutes
    Total Time: 35 minutes minutes
    Servings: 4 people
    Calories: 281kcal
    Author: Alicia

    Equipment

    • 1 cast iron or oven-safe pan

    Ingredients

    • 2 tablespoons olive oil
    • 1 pound ground chicken breast or thighs (or both)
    • 1 large garlic clove, minced
    • 1 shallot, chopped (about 2 tablespoons)
    • ½ teaspoon ground sumac
    • ½ teaspoon ground cumin
    • ¼ teaspoon ground coriander
    • 1 large egg
    • ¼ cup panko breadcrumbs
    • 2 tablespoons toasted sesame seeds
    • ½ teaspoon kosher salt and black pepper
    US Customary - Metric

    Instructions

    • Preheat oven to 400 degrees Fahrenheit. Place all your ingredients, except oil, in a large bowl and mix thoroughly with your hands until well-combined. Cover and chill for at least 30 minutes if you have time. It will make forming the balls easier. 
    • Using a scoop or spoon, scoop the balls into roughly 2" pieces and roll with your hands. Coating your hands in water or oil can help the meat not stick to them. In a large oven-safe pan like a cast iron, add 1-2 tablespoons of olive oil and warm over medium heat. Add the meatballs, giving them enough room to sear properly - about 1 inch apart. Sear on all sides, about 3 minutes total, just until browned but not cooked through. Transfer seared meatballs to a baking sheet or a plate to make more room.
    • Once all the meatballs have been seared, place them back into the cast iron pan and bake for about 10 minutes at 400 degrees Fahrenheit, or until till cooked through. 
    • Serve with couscous, cucumbers, and tomatoes as well as with hummus or one of the sauce suggestions.

    Notes

    • For toasted sesame seeds - use a clean, small pan over medium heat and toast for 1-2 minutes. Careful, they can burn fast! Or you can buy them pre-toasted.
    • If you can't find ground chicken, ask the butcher to grind it for you. Ground chicken thighs or breast work in this recipe. My preference is to combine the two 50/50. This recipe will also work with ground turkey or beef. I recommend a higher fat content for best flavor and texture. 
    • For gluten free, use gluten free panko. 
    • This recipe serves 4 people a light portion that's meant to be balanced with side dishes like salad, rice, or couscous. I would recommend doubling the recipe or planning on it serving 2 if not having with many sides. 
    • Doubling the recipe is also great for meal prep as these freeze very well!

    Nutrition

    Serving: 4meatballs | Calories: 281kcal | Carbohydrates: 4g | Protein: 23g | Fat: 20g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 11g | Trans Fat: 0.1g | Cholesterol: 144mg | Sodium: 114mg | Potassium: 641mg | Fiber: 1g | Sugar: 0.3g | Vitamin A: 71IU | Vitamin C: 0.04mg | Calcium: 63mg | Iron: 2mg
    Tried this Recipe? Tag me Today!Mention @thedizzycook or tag #thedizzycook!
    Chicken meatballs on a plate with couscous.

    This post was updated February 2023 to include new images and more recipe tips - previously labeled Sumac Chicken Meatballs. 

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    About Alicia

    Alicia is a vestibular migraine advocate and the bestselling author of The Dizzy Cook: Managing Migraine with More Than 90 Comforting Recipes and Lifestyle Tips. Her articles and recipes have been featured by Healthline, Parade, mindbodygreen, Today, Good Morning Texas, the Vestibular Disorders Association, and the American Migraine Foundation. Read More

    Reader Interactions

    Comments

    1. Mary Beth says

      April 18, 2023 at 6:40 pm

      5 stars
      So delicious and easy!

      Reply
    2. Vickie says

      March 15, 2022 at 8:01 pm

      5 stars
      I didn't have panko, so I subbed with quick oats and added a little milk. Also just baked them and broiled for a couple minutes. They were delicious! Especially with the Zhoug sauce!

      Reply
      • Alicia says

        March 16, 2022 at 12:38 pm

        Thanks for sharing your edits, Vickie!

        Reply
    3. Jen says

      July 16, 2021 at 3:05 pm

      What would be a good sub for roasted sesame seeds? Tahini or sunflower seeds or flax seeds? I’m trying to make this recipe and forgot to get them. Thanks!

      Reply
    4. Lex Kenyon says

      September 07, 2019 at 4:32 am

      This looks like a great addition to my work lunch list. What does the sauce have in it as wondered if I could replicate it? Thank you

      Reply
      • Alicia says

        September 07, 2019 at 9:32 am

        You can definitely recreate it! Cookie and Kate has a great recipe here.

        Reply
        • Anonymous says

          March 07, 2020 at 12:45 pm

          5 stars
          Wonderful thanks- it is a spectacular sauce! So zingy 🙂

          Reply
    5. Karen Mizrach says

      April 18, 2019 at 7:31 am

      4 stars
      Loved these meatballs, even though I made a rookie mistake - in mixing all the ingredients together I included the oil! So, I browned without oil. Not quite as pretty , but very tasty. And I love them with the Zhoug Sauce. Thanks

      Reply
      • Alicia says

        April 18, 2019 at 12:40 pm

        I'm sorry about that Karen, I should have specified in the recipe! Thanks for letting me know so I can help someone else.

        Reply
        • Karen says

          April 18, 2019 at 3:23 pm

          No I just didn't read carefully! The old brain sometimes not as sharp these days. Your recipes are great and have provided me with purpose these last months. Thank you for being there for all of us.

          Reply
    6. Allison Dacey says

      October 11, 2018 at 9:33 am

      Thanks so much for the recipe. Your blog has been so helpful as I have just discovered Migraine Strong and everything is very overwhelming! I have some gluten free breadcrumbs by Glutino that only list sugar and cornmeal as ingredients. 🙂

      Reply
      • Alicia says

        October 13, 2018 at 1:38 pm

        You're welcome, Allison! I'm so glad to hear that. I haven't seen the glutino ones, I'll have to look for them!

        Reply
    7. Stefanie Winborne says

      October 01, 2018 at 3:33 pm

      Quick question, onions are not allowed, but shallots are?

      Reply
      • Alicia says

        October 01, 2018 at 9:57 pm

        Yes! I honestly don't know why except that I know shallots are more closely related with the things that are allowed - leeks, garlic, green onion, and chives.

        Reply

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    Meet the Cook! I’m Alicia, cookbook author and recipe developer. I was diagnosed with Chronic Vestibular Migraine in 2016 - a diagnosis that changed my life. I’ve gone from bedridden to extremely active by implementing migraine diet, incorporating key supplements, and making lifestyle changes. The Dizzy Cook is a collection of my delicious recipes that everyone will love, and tips for anyone that struggles with migraine attacks.

    About The Dizzy Cook

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    Meet the Cook! I’m Alicia, cookbook author and recipe developer. I was diagnosed with Chronic Vestibular Migraine in 2016 - a diagnosis that changed my life. I’ve gone from bedridden to extremely active by implementing migraine diet, incorporating key supplements, and making lifestyle changes. The Dizzy Cook is a collection of my delicious recipes that everyone will love, and tips for anyone that struggles with migraine attacks.

    About The Dizzy Cook

    Popular Recipes

    • Boursin pasta topped with parsley tangled around a fork in a white bowl
      Creamy Boursin Pasta
    • Beef stew without wine in a gray bowl with a spoon and topped with thyme leaves
      Beef Stew Recipe without Wine
    • A scoop of lazy lasagna on a wooden spoon over a casserole dish with strings of cheese hanging off
      Lazy Lasagna
    • A grey bowl filled with chili and topped with cottage cheese and green onion with corn bread on the side
      No Tomato Chili (Texas-Style)
    • A cup with an anti inflammatory green smoothie next to a pear.
      Anti-Inflammatory Smoothie
    • Sliced flank steak cooked medium on a cutting board.
      Air Fryer Flank Steak

    Get New Posts via Email

    Subscribe for new recipes, tips, and discounts.

    Favorite Healthy Recipes

    • A bowl of soy free chicken stir fry with broccoli, squash, rice, and chicken.
      Stir Fry Without Soy Sauce
    • Ground beef, eggs, and green onion in a white bowl with a fork.
      Beef Protein Bowl
    • A filet of mediterranean halibut on a white plate with potatoes and green beans
      Mediterranean Baked Halibut
    • Pot roast in a bowl with mashed potatoes.
      Dutch Oven Pot Roast (Wine-Free)
    • Baked chicken kabobs laid out diagonally on a plate and topped with parsley
      Baked Chicken Kabobs
    • two blue bowls of chicken and rice soup with spoons
      Chicken and Brown Rice Soup

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