app-featured

Make Keto
Simple.

Join 312,000+ ketoers in the Keto Academy

  • Meal plans tailored to your macros and cooking preferences
  • 1,000+ recipes to choose from
  • Weekly shopping lists
  • Swap out any meals with one click
Save 15% with coupon STARTKETO Join the Keto Academy

Keto Meaty Mediterranean Lunch Bowls

Keto Lunch Recipes > Keto Lunch Recipes

These meaty lunch bowls feature chicken meatballs and serve it over fresh veggies with a sun-dried tomato and basil dressing. We love Mediterranean flavors, so this is one of our new favorite dishes to meal prep for the week.

Keto Meaty Mediterranean Lunch Bowls

Those of you who don’t like pork rinds might be happy to see that none are used here, the binder is Parmesan! Just be careful because Parmesan can be salty, so you may not need to add as much salt as you would normally use to the recipe. If you’re unsure then pinch off a bit of meat, fry it up and taste.

Yields 5 servings of Keto Meaty Mediterranean Lunch Bowls

The Preparation

Meatballs:

  • 16 ounces ground chicken
  • 1 cup grated parmesan cheese
  • 1 large egg
  • 1 teaspoon fresh garlic, minced
  • 1 teaspoon lemon zest
  • 2 teaspoons italian seasoning
  • salt and pepper, to taste
  • 2 tablespoons butter

Lunch Bowls:

  • 22 ounces romaine lettuce
  • 1 medium cucumber, peeled and sliced
  • 1 1/4 cups cherry tomatoes, halved
  • 1 large green bell pepper, sliced
  • 1 small red onion, sliced
  • 5 teaspoons olive oil

Tomato and Basil Dressing:

  • 1/4 cup sour cream
  • 1/4 cup mayonnaise
  • 1 tablespoon tomato paste
  • 2 tablespoons sun-dried tomatoes, chopped
  • 1 tablespoon basil, chopped
  • 1/2 tablespoon lemon juice
  • salt and pepper, to taste

The Execution

1. In a large mixing bowl add the ground chicken, Parmesan cheese, egg, garlic, lemon zest, Italian seasoning, salt, and pepper. Mix together, then roll out 25 meatballs.

Keto Meaty Mediterranean Lunch Bowls
2. Preheat a large skillet with the butter, over high heat. Once the pan is hot and butter has melted and stopped foaming, then lower the heat to medium-high.

Rolling meatballs.
3. Add the meatballs, then cook until they are browned evenly and cooked through. Take them out of the pan and set aside.

Cooking meatballs in a frying pan.
4. To serve divide up the lettuce leaves into bowls then add the cucumbers, cherry tomatoes, bell pepper, red onion, and olive oil.

Tomatoes, cucumber, bell peppers, and onion.
5. Mix together the sour cream, mayonnaise, tomato paste, sun-dried tomatoes, basil, lemon juice, salt, and pepper to create the tomato and basil dressing.

Salad with meatballs on top.
6. Add 5 meatballs per bowl, and 3 tablespoons of dressing per bowl.

Keto Meaty Mediterranean Lunch Bowls

This makes a total of 5 servings of Keto Meaty Mediterranean Bowl. Each serving comes out to be 461 calories, 34.2g fats, 8.5g net carbs, and 28.2g protein.

NUTRITION CALORIES FAT CARBS FIBER NET CARBS PROTEIN
16 ounce ground chicken 649 36.7 0 0 0 79.1
1 cup grated parmesan cheese 431 28.6 4.1 0 4.1 38.5
1 large egg 79 5.2 0.4 0 0.4 6.9
1 teaspoon fresh garlic 4 0 0.9 0.1 0.9 0.2
1 teaspoon lemon zest 1 0 0.3 0.2 0.1 0
2 teaspoon italian seasoning 6 0.2 1.2 0.8 0.5 0.2
— salt and pepper 0 0 0 0 0 0
2 tablespoon butter 203 23 0 0 0 0.2
22 ounce romaine lettuce 106 1.9 20.5 13.1 7.4 7.7
1 medium cucumber 30 0.2 7.3 1 6.3 1.3
1 1/4 cup cherry tomatoes 34 0.4 7.3 2.2 5 1.7
1 large green bell pepper 26 0.2 6.1 2.2 3.9 1.1
1 small red onion 26 0.1 6.1 0.8 5.3 0.8
5 teaspoon olive oil 199 22.5 0 0 0 0
1/4 cup sour cream 114 11.1 2.7 0 2.7 1.4
1/4 cup mayonnaise 374 41.2 0.3 0 0.3 0.5
1 tablespoon tomato paste 13 0.1 3.1 0.7 2.4 0.7
2 tablespoon sun-dried tomatoes 17 0.2 3.8 0.8 2.9 1
1 tablespoon basil 0 0 0 0 0 0.1
1/2 tablespoon lemon juice 1 0 0.4 0.1 0.4 0
— salt and pepper 0 0 0 0 0 0
Totals 2314 171.7 64.6 22 42.5 141.5
Per Serving (/5) 463 34.3 12.9 4.4 8.5 28.3
Keto Meaty Mediterranean Lunch Bowls

Keto Meaty Mediterranean Bowl

This makes a total of 5 servings of Keto Meaty Mediterranean Bowl. Each serving comes out to be 461 calories, 34.2g fats, 8.5g net carbs, and 28.2g protein.
No ratings yet
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings 5 servings
Calories 461 kcal

Ingredients
  

Meatballs

  • 16 ounce ground chicken
  • 1 cup grated parmesan cheese
  • 1 large egg
  • 1 teaspoon fresh garlic minced
  • 1 teaspoon lemon zest
  • 2 teaspoon italian seasoning
  • salt and pepper to taste
  • 2 tablespoon butter

Lunch Bowls

  • 22 ounce romaine lettuce
  • 1 medium cucumber peeled and sliced
  • 1 ¼ cup cherry tomatoes halved
  • 1 large green bell pepper sliced
  • 1 small red onion sliced
  • 5 teaspoon olive oil

Tomato and Basil Dressing

  • ¼ cup sour cream
  • ¼ cup mayonnaise
  • 1 tablespoon tomato paste
  • 2 tablespoon sun-dried tomatoes chopped
  • 1 tablespoon basil chopped
  • ½ tablespoon lemon juice
  • salt and pepper to taste

Instructions
 

  • In a large mixing bowl add the ground chicken, Parmesan cheese, egg, garlic, lemon zest, Italian seasoning, salt, and pepper. Mix together, then roll out 25 meatballs.
  • Preheat a large skillet with the butter, over high heat. Once the pan is hot and butter has melted and stopped foaming, then lower the heat to medium-high.
  • Add the meatballs, then cook until they are browned evenly and cooked through. Take them out of the pan and set aside.
  • To serve divide up the lettuce leaves into bowls then add the cucumbers, cherry tomatoes, bell pepper, red onion, and olive oil.
  • Mix together the sour cream, mayonnaise, tomato paste, sun-dried tomatoes, basil, lemon juice, salt, and pepper to create the tomato and basil dressing.
  • Add 5 meatballs per bowl, and 3 tablespoons of dressing per bowl.

Nutrition

Calories: 461kcalProtein: 28.2gFat: 34.2g
Keyword poultry, salad

RELATED POSTS