Spiced Chicken & Feta Meatballs with Yogurt Tahini Sauce

Spiced Chicken & Feta Meatballs with Yogurt Tahini Sauce

Juicy, high-protein chicken meatballs loaded with herbs and feta, served over fluffy herby rice with a creamy yogurt tahini sauce.

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What they are

These meatballs are packed with flavor and come together fast for a meal that feels fresh and satisfying. The mix of feta, herbs, and spices gives the chicken the perfect balance of richness and brightness. Add a drizzle of the tangy yogurt tahini sauce, and it all comes together in one crave-worthy bite. Serve them over herby rice or a salad for a quick, high-protein meal that tastes restaurant-level good.

Why You'll Love It

You’ll love this one because it’s light, flavorful, and full of protein. The meatballs stay juicy from the feta and herbs, the sauce adds creaminess, and the herby rice ties everything together. It’s a complete meal that feels comforting but still clean.

🥗 High in protein – chicken, feta, and Greek yogurt make this meal both filling and balanced.

⏱️ Quick and easy – ready in under 40 minutes, perfect for weeknights.

💪 Fresh and flavorful – loaded with herbs, spices, and a creamy, lemony finish.

What Makes it Work

This recipe has all the right elements: lean protein from chicken, healthy fats from tahini and olive oil, and plenty of fiber from the rice and herbs. The feta adds richness and saltiness, while dill, parsley, and mint bring in that Mediterranean freshness. The lemon and yogurt sauce add the tang that keeps every bite light and balanced.

Ingredients Swaps and Additions

You can swap ground chicken for turkey or beef if that’s what you have on hand. If you prefer dairy-free, use a plant-based feta and coconut yogurt for the sauce. Add roasted veggies or chickpeas to the rice to bulk it up even more.

What to Serve With This

These meatballs work perfectly on their own with the herby rice, but they also pair well with a side salad, roasted vegetables, or a scoop of hummus. They make great leftovers for bowls or wraps too.

FAQS

These meatballs work perfectly on their own with the herby rice, but they also pair well with a side salad, roasted vegetables, or a scoop of hummus. They make great leftovers for bowls or wraps too.

How to Store

Store the meatballs, rice, and sauce separately in airtight containers. Keep in the fridge for up to 4 days. Reheat the meatballs and rice, then drizzle with fresh sauce before serving.

Spiced Chicken & Feta Meatballs with Yogurt Tahini Sauce

Juicy, high-protein chicken meatballs loaded with herbs and feta, served over fluffy herby rice with a creamy yogurt tahini sauce.

Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes

MACROS:

492 Calories • 48g Protein • 14g Carbs • 17g Fiber • 9g Net Carbs • 28g Fat

Spiced Chicken & Feta Meatballs with Yogurt Tahini Sauce

INGREDIENTS

For the Chicken Meatballs:

1 lb ground chicken
1/4 cup finely chopped sweet onion
2 garlic cloves, grated
2 tsp dried oregano
1 tsp smoked paprika
1 tsp ground cumin
1/2 tsp ground coriander
1/2 cup crumbled feta
2 tbsp chopped fresh dill
2 tbsp chopped fresh parsley
1 large egg, beaten
1/2 cup almond flour
Kosher salt and freshly ground black pepper
Olive oil cooking spray

For the Herby Rice:

1 (8 oz) bag Kaizen rice, cooked and rinsed according to package instructions
2 tsp extra-virgin olive oil
Zest of 1 lemon
3 tbsp chopped fresh dill
2 tbsp chopped fresh parsley
2 tbsp chopped fresh mint
Kosher salt and freshly ground black pepper

For the Yogurt Tahini Sauce:

1/4 cup nonfat plain Greek yogurt
2 tbsp tahini
Juice of 1 lemon, plus wedges for garnish
1/2 tsp monk fruit sweetener
1/4 tsp smoked paprika
1 tbsp chopped fresh parsley
1 tbsp chopped fresh mint, plus more for garnish

DIRECTIONS

Preheat the oven to 425°F and line a baking sheet with parchment paper. In a bowl, combine ground chicken, onion, garlic, oregano, smoked paprika, cumin, coriander, feta, dill, parsley, egg, and almond flour. Season with salt and pepper and mix until combined.
Scoop into 1-inch balls (about 22 total) and place on the baking sheet. Spray the tops with cooking spray and bake for 16 to 18 minutes until golden and cooked through.
Warm the cooked Kaizen rice and transfer to a bowl. Add olive oil, lemon zest, dill, parsley, and mint. Season with salt and pepper and toss to combine.
In a small bowl, whisk yogurt, tahini, lemon juice, monk fruit sweetener, smoked paprika, parsley, and mint. Add water a little at a time until it reaches a drizzling consistency.
Serve the meatballs over the rice, drizzle with yogurt tahini sauce, and top with more mint and lemon wedges.