This is one of those dinners that proves high protein doesn’t have to mean boring. These Mediterranean Chicken Meatballs are tender, juicy and packed with feta, fresh dill, lemon and my Mediterranean Market Seasoning, then nestled into creamy orzo with sweet red pepper and plenty of baby spinach.

The best part may be the cool lemon-dill Greek yogurt sauce spooned over the top. It adds another boost of protein while bringing a bright, tangy finish that balances the warm, savory flavors of the skillet beautifully. And while the orzo tastes rich and almost risotto-like, there isn’t a drop of cream in it—the starch from the pasta does all the work.

It’s hearty, fresh, incredibly satisfying and comes together in about 45 minutes, making it exactly the kind of dinner I had in mind when I created my Hearty & High Protein series: food that happens to be good for you, but tastes like something you’d make simply because it’s really, really good.

WHAT YOU’LL NEED

• LEAN GROUND CHICKEN: Lean, high in protein and mild enough to take on all of those bright Mediterranean flavors. Feta and fresh herbs keep the meatballs tender and anything but boring.
• MEDITERRANEAN MARKET SEASONING: The flavor backbone of the meatballs. This TBWC blend brings savory herbs, sumac and warm Mediterranean spices that pair beautifully with lemon, feta and dill.
• FETA CHEESE: Salty, tangy and creamy. It goes into the meatballs to add moisture and flavor, then makes another appearance in the orzo for little pockets of briny richness.
• PANKO BREADCRUMBS: A small amount of panko helps bind the meatballs while keeping them light and tender instead of dense. And don’t let the word “breadcrumbs” scare you off—we’re using just ¼ cup for the entire batch, so it adds very little in the way of calories per serving while making a big difference in texture.
• FRESH LEMON: We use both the zest and juice here. The zest perfumes the meatballs while fresh lemon juice brightens the finished orzo and yogurt sauce.
• FRESH DILL: That unmistakably fresh, herbaceous flavor ties the entire dish together. It works especially well with the chicken, lemon and feta without overpowering them.
• ORZO: The heart of our one-pan side. Toasting it first adds a subtle nuttiness, and cooking it directly in chicken stock gives it an almost risotto-like creaminess.
• CHICKEN STOCK: Instead of cooking the orzo in water, stock gives it flavor from the inside out while its starches create that glossy, creamy finish.
• RED BELL PEPPER: Adds sweetness, color and a little texture to balance all of the savory flavors. And frankly, it makes the finished skillet much prettier.
• BABY SPINACH: Wilted into the orzo right at the end for freshness, color and an easy serving of greens without turning this into a “healthy-tasting” dinner.
• GREEK YOGURT: The base of our cool lemon-dill sauce. It’s creamy and tangy while adding another boost of protein—and that cold sauce against the warm meatballs is so good.

Jump to printable recipe for precise measurements

STEP-BY-STEP INSTRUCTIONS

Step 1- In a large bowl, combine the ground chicken, panko, egg, feta, shallot, garlic, fresh dill, lemon zest, Mediterranean Market Seasoning, and salt.

Using clean hands, gently mix just until everything is evenly incorporated. Don’t overwork the mixture—a light touch is the secret to tender chicken meatballs.

Shape into approximately 15 meatballs, about 1½ inches each.

Baker’s Tip: Ground chicken can be quite sticky. Rubbing a little olive oil over your hands before rolling makes the meatballs much easier to shape—and helps create a beautifully browned exterior when they hit the pan.

Don’t Have Mediterranean Market?

No problem! While TBWC Mediterranean Market Seasoning gives these meatballs their signature savory, herbaceous flavor with that little pop of sumac, you can make a quick substitute with spices you probably already have in your pantry.

Step 2 – Heat 1 tablespoon olive oil in a large skillet over medium heat. Once the oil is hot, add the meatballs in a single layer, leaving a little space between each one.

Cook for about 6–8 minutes, turning occasionally, until beautifully golden brown on several sides. They do not need to be cooked through at this point—they’ll finish cooking later in the orzo.

Transfer the browned meatballs to a plate and set aside.

Baker’s Tip: Don’t rush the browning! Let the meatballs sit undisturbed for a couple of minutes before turning them. That golden crust means flavor—and all those browned bits left behind in the skillet are going to flavor our orzo.

Step 3 – With the meatballs removed, add the shallot and red bell pepper to the same skillet. Sauté over medium heat for 3–4 minutes, until the shallot is softened and the pepper begins to tenderize.

Add the garlic and cook for another 30 seconds, just until fragrant.

Stir in the dry orzo and cook for 1–2 minutes, stirring frequently, to lightly toast the pasta and coat it in all those flavorful pan drippings.

Baker’s Tip: Don’t wipe out that skillet! Those golden bits left behind from browning the meatballs are pure flavor and will become part of the sauce as the orzo cooks.

Step 4 – Pour 1¾ cups chicken stock into the skillet, stirring and scraping up any browned bits from the bottom of the pan. Bring to a gentle simmer, then nestle the browned meatballs back into the orzo.

Cover and cook over medium-low heat for about 8–10 minutes, stirring the orzo once or twice so it doesn’t stick, until the pasta is nearly tender and the meatballs reach 165°F in the center.

If the orzo absorbs the stock before it’s tender, add a little more stock as needed, a few tablespoons at a time.

Baker’s Tip: Start with less stock—you can always add more. Orzo releases starch as it cooks, which is what gives us that beautiful creamy, almost risotto-like texture without adding cream.

Step 5 – Once the meatballs are cooked through, transfer them to a plate. Add the baby spinach to the skillet and gently stir until wilted, about 1–2 minutes.

Stir in the feta, fresh lemon juice, and chopped dill, allowing the feta to soften slightly into the warm orzo. If needed, let the orzo cook uncovered for another minute or two until it’s creamy and glossy rather than soupy.

Return the meatballs to the skillet and gently nestle them into the orzo.

Baker’s Tip: The orzo will continue to thicken as it sits, so pull it from the heat while it’s still a little looser than you ultimately want it. That’s how you get that creamy, risotto-like finish without a drop of heavy cream.

Step 6 – While the orzo finishes, whisk together the Greek yogurt, fresh lemon juice, dill, grated garlic, salt, and a few grinds of black pepper in a small bowl.

Add 1–2 tablespoons of water, a little at a time, until the sauce is smooth and loose enough to drizzle.

SERVE:

Spoon the creamy lemon orzo into shallow bowls and top with the Mediterranean chicken meatballs. Drizzle generously with the lemon-dill yogurt sauce, then finish with a little extra crumbled feta, fresh dill, and freshly cracked black pepper, if desired.

Serve immediately while the orzo is warm and creamy, with extra yogurt sauce at the table—trust me, you’ll want it.

🍷 WINE PAIRING:

Sauvignon Blanc is my pick for this one. Its bright acidity and citrus notes echo the lemon and fresh dill, while the crisp finish cuts beautifully through the creamy orzo, feta, and yogurt sauce.

Look for one with plenty of freshness and minerality rather than an aggressively grassy style—something from Sancerre or another Loire Valley Sauvignon Blanc would be especially lovely here.

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Hearty & High Protein – Episode 3
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Servings: 4

550 CALORIES | 42g PROTEIN | 4g FIBER
Note: Nutritional information is an estimate and will vary based on the specific ingredients and brands used.