Sheet pan Mediterranean meatballs with roasted chickpeas, cauliflower, and butternut squash. Excessive-protein, high-fiber, and nice for meal prep.
Mediterranean Meatballs with Chickpeas
I’m obsessive about CAVA, a couple of weeks in the past I posted these Sheet Pan Mediterranean Meatball Bowls with Roasted Greens and Hummus and also you all liked it!! For this model I skipped the hummus, added chickpeas to the sheet pan together with butternut squash and cauliflower, and turned them into grain-free bowls topped with tzatziki. I initially examined it with lamb, however I liked how the meatballs turned out even higher with floor bison—although floor beef or lamb work simply as nicely.
Why This Recipe Works
This CAVA copycat meatball recipe is a type of meals that feels a bit of elevated however is definitely so easy to drag off. Right here’s why it’s best to give it a strive!
- All the pieces cooks on two sheet pans: Roasting the meatballs, greens, and chickpeas collectively saves time.
- Excessive protein and excessive fiber: The meatballs present a stable protein enhance, whereas chickpeas and greens add fiber to assist preserve you full longer.
- Roasting brings out pure sweetness and depth: Butternut squash and cauliflower get golden and barely crispy, balancing the savory, herby meatballs.
- Versatile protein choices: I like this with floor bison for a richer taste, however beef or lamb work simply as nicely, relying on what you could have.
- The sauces tie all of it collectively: Creamy tzatziki provides freshness, whereas a bit of harissa gives warmth and distinction, providing you with that CAVA-style taste at house.
CAVA-Type Flavors at Residence
Listed below are all of the substances you’ll must make this easy sheet pan Mediterranean meatball recipe. See the recipe card beneath for the precise measurements.
- Greens: Cauliflower, broccoli, butternut squash
- Canned Chickpeas are an reasonably priced, vegetarian supply of protein and fiber.
- Olive Oil coats the veggies earlier than roasting
- Seasoning: Kosher salt, garlic powder, onion powder, cumin, coriander, black pepper
- Sauces: Drizzle tzatziki and harissa over your bowl. You may make home made tzatziki (a Greek cucumber-yogurt sauce) or purchase it premade. This spicy harissa (a Moroccan pink pepper sauce) is my favourite. In addition they have a delicate model.
CAVA-Impressed Mediterranean Meatball Substances
- Egg and Breadcrumbs bind all the pieces collectively.
- Cumin for smokiness
- Herbs: Contemporary dill and parsley
- Water gives moisture.
- Lemon Zest for a brilliant citrus taste
- Meat: I like it with lean spherical bison, however floor beef or lamb may also work.
How one can Make Sheet Pan Mediterranean Meatballs
Lining the sheet pans with parchment paper makes cleanup simpler. See the recipe card on the backside for printable instructions.
- Season the greens: Toss the broccoli, cauliflower, butternut squash, and garbanzo beans in olive oil, then season with all of the spices. Switch to a parchment-lined baking sheet.
- Roast greens at 425°F for 30 to 35 minutes till tender and browned.
- Make the meatballs: Combine all of the meatball substances, slowly including the bison till simply mixed. To maintain them tender, keep away from overworking the meat. Type the combination into 16 meatballs and place on a small parchment- lined sheet pan. Set the pan on the highest rack of the oven for the final quarter-hour, broiling for the ultimate 2 minutes if you happen to’d prefer to brown them extra.
- How one can Serve: Spoon the greens and meatballs into bowls, and high with tzatziki and harissa.
Ideas for the Greatest Roasted Meatballs and Greens
- Give them area. If the meatballs and greens are touching, they’ll steam relatively than roast.
- Make it sizzling. A better oven temperature–on this case, 425°F–will assist them caramelize and brown higher.
- Don’t neglect about them. Set a timer to forestall overcooking dinner. To verify if the meatballs are achieved, use a meat thermometer (it ought to learn 160°F), or slice one in half to verify it’s not pink within the middle.
Variations and Substitutions
- Swap the broccoli or cauliflower for carrots, pink onions, beets, or bell peppers.
- Butternut squash: Use cubed candy potatoes.
- Gluten-free meatballs: Use gluten-free breadcrumbs.
- Herbs: Substitute both herb with chives, oregano, or rosemary.
- Add feta cheese for a salty, creamy factor.
- For a grain bowl, take a look at my Mediterranean Turkey Meatballs with Israeli couscous.
- For a lighter model, strive my turkey meatball bowls.
- For one more sheet pan possibility, strive my Sheet Pan Italian Meatballs.
Yield: servings
Serving Dimension: 4 meatballs 1 ½ cups veggies
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Preheat the oven to 425 levels F. Line a half sheet tray with parchment paper, and line a second, smaller sheet pan with parchment paper as nicely. Set each apart.
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To make the vegetable combination, add the cauliflower, broccoli, butternut squash, and chickpeas to a big bowl. Drizzle with the olive oil and season with the salt, pepper, garlic powder, onion powder and cumin. Stir to evenly coat the greens. Switch the combination to the bigger sheet pan. Place on the center rack within the oven to roast for 30-35 minutes, stirring midway till the greens are tender and brown in locations.
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In the meantime add the egg, salt, cumin, dill, parsley, 2 tablespoons water and lemon zest to a mixing bowl and whisk collectively to mix. Add the breadcrumbs and blend then the bottom meat. Combine till evenly mixed. Type 16 meatballs, about 2 tablespoons every and switch them to the smaller sheet pan. Roast on the highest rack within the oven for quarter-hour, broiling for the final couple of minutes if desired.
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To serve, spoon veggie combination into bowls and high with meatballs. Serve with tzatziki and harissa, if desired.
Final Step:
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Serving: 4 meatballs 1 ½ cups veggies, Energy: 490 kcal, Carbohydrates: 41.5 g, Protein: 36 g, Fats: 22.5 g, Saturated Fats: 6 g, Ldl cholesterol: 97 mg, Sodium: 1178 mg, Fiber: 11 g, Sugar: 10.5 g
How one can Serve Mediterranean Meatballs
This Mediterranean meatball recipe is satisfying by itself, however listed below are a couple of concepts if you wish to make it extra filling.
- Salad: Serve it on a mattress of combined greens, spinach, or romaine.
- Grain Bowl: Eat it with rice, quinoa, or couscous.
- Wrap: Stuff meatballs and veggies into pita bread.
Meal Prep, Storage, and Reheating
These sheet pan meatballs and greens work nice for meal prep, as they last as long as 4 days within the fridge.
- Meal Prep: Divide the meatballs and veggies evenly between 4 glass containers. Pack the sauces individually in smaller containers.
- Reheat within the microwave for a couple of minute. Then, drizzle with sauces.
- Freeze the meatballs on a parchment-lined sheet pan. As soon as frozen, switch them to an hermetic container or bag and freeze for as much as 3 months. Thaw within the fridge earlier than reheating, or microwave, air fry, or bake them from frozen till heated by within the middle.
Butternut Squash vs. Candy Potatoes
Each are orange greens that change into softer and sweeter when cooked. Beneath are how they differ.
- Butternut has fewer energy and carbs. It’s decrease on the glycemic index, which makes it a better option for anybody monitoring their blood sugar.
- Candy potatoes are greater in vitamin A, however butternut squash incorporates extra vitamin C and vitamin E.
- Candy potatoes are simpler to prep than butternut squash, making them possibility while you’re in a rush.
Sheet Pan vs. Mediterranean Meatball Bowls: What’s the Distinction?
Since CAVA is my new obsession, I’ve not only one, however two straightforward Mediterranean meatball recipes. Each cook dinner on sheet pans with broccoli and cauliflower, however they differ in some methods. When you love one, it’s best to positively strive the opposite!
- The sheet pan model options bison or beef meatballs, whereas the others use turkey. Nevertheless, you’ll be able to substitute any floor meat in both recipe.
- This recipe makes use of butternut squash, whereas the opposite makes use of candy potatoes.
- The Mediterranean meatball bowls embody further chilly substances, akin to pickled onions and feta. This meal makes use of canned chickpeas.
- They’ve completely different sauces. This one makes use of tzatziki and harissa, and the opposite has hummus.
Extra Sheet Pan Recipes You’ll Love
For extra fast and straightforward dinner concepts, take a look at these 5 scrumptious sheet pan dinner recipes to encourage your subsequent meal!
