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.
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.
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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.
Ingredients
- 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.
Choosing the Right Pan for Meatballs
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
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.
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.
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.
Serving Suggestions
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
- Mediterranean Cucumber Salad
- Pita or naan bread
Freezing and Reheating
These Mediterranean meatballs 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.
- 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.
- 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.
Recipe FAQ
Yes! There are so many great gluten free panko options. My favorites are Aleia's and Jeff Nathan Creations.
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.
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!
More Mediterranean Recipes
For another great meatball recipe like these Mediterranean chicken meatballs, check out my low carb beef meatballs!
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.
Mediterranean Meatballs
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
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
This post was updated February 2023 to include new images and more recipe tips - previously labeled Sumac Chicken Meatballs.
So delicious and easy!
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!
Thanks for sharing your edits, Vickie!
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!
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
You can definitely recreate it! Cookie and Kate has a great recipe here.
Wonderful thanks- it is a spectacular sauce! So zingy 🙂
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
I'm sorry about that Karen, I should have specified in the recipe! Thanks for letting me know so I can help someone else.
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.
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. 🙂
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!
Quick question, onions are not allowed, but shallots are?
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.