Keto Meaty Mediterranean Lunch Bowls

https://www.ruled.me/keto-meaty-mediterranean-lunch-bowls/

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:

  • 1 pound ground chicken
  • 1 cup grated Parmesan cheese
  • 1 large egg
  • 1 clove garlic, minced
  • 1 teaspoon lemon zest
  • 2 teaspoons Italian seasoning
  • Salt and pepper, to taste
  • 2 tablespoons butter

Lunch Bowls:

  • 1 large head 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 teaspoons olive oil

Tomato and Basil Dressing

  • ¼ cup sour cream
  • ¼ cup mayonnaise
  • 1 tablespoon unsweetened tomato paste
  • 2 tablespoons chopped sun-dried tomatoes
  • 1 tablespoon chopped basil
  • ½ 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 Lunch Bowls. Each serving comes out to be 502.2 Calories, 36.82g Fats, 11.08g Net Carbs, and 31.38g Protein.

Keto Meaty Mediterranean Lunch Bowls Calories Fats(g) Carbs(g) Fiber(g) Net Carbs(g) Protein(g)
1 pound ground chicken 857 50 0 0 0 106
1 cup grated Parmesan cheese 420 28 14 0 14 28
1 large egg 72 4.8 0.4 0 0.4 6.3
1 clove garlic 4.5 0 1 0.1 0.9 0.2
1 teaspoon lemon zest 0.9 0 0.3 0.2 0.1 0
2 teaspoons Italian seasoning 5.7 0.2 1.2 0.8 0.4 0.2
2 tablespoons butter 204 23 0 0 0 0.2
1 large head romaine lettuce 106 1.9 21 13 8 7.7
1 medium cucumber 30 0.2 7.3 1 6.3 1.3
1 ¼ cup cherry tomatoes 34 0.4 7.2 2.2 5 1.6
1 large green bell pepper 32 0.2 7.6 1.4 6.2 1
1 small red onion, sliced 26 0.1 6.1 0.8 5.3 0.8
5 teaspoons olive oil 199 23 0 0 0 0
¼ cup sour cream 114 11 2.7 0 2.7 1.4
¼ cup mayonnaise 374 41 0.3 0 0.3 0.5
1 tablespoon unsweetened tomato paste 13 0.1 3.1 0.7 2.4 0.7
2 tablespoons chopped sun-dried tomatoes 17 0.2 3.8 0.8 3 0.9
1 tablespoon chopped basil 0.6 0 0.1 0 0.1 0.1
½ tablespoon lemon juice 1.3 0 0.4 0.1 0.3 0
Totals 2511 184.1 76.5 21.1 55.4 156.9
Per Serving(/5) 502.2 36.82 15.3 4.22 11.08 31.38

Keto Meaty Mediterranean Lunch Bowls

This makes a total of 5 servings of Keto Meaty Mediterranean Lunch Bowls. Each serving comes out to be 502.2 Calories, 36.82g Fats, 11.08g Net Carbs, and 31.38g Protein.

The Preparation

    Meatballs:
  • 1 pound ground chicken
  • 1 cup grated Parmesan cheese
  • 1 large egg
  • 1 clove garlic, minced
  • 1 teaspoon lemon zest
  • 2 teaspoons Italian seasoning
  • Salt and pepper, to taste
  • 2 tablespoons butter
  • Lunch Bowls:
  • 1 large head 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 teaspoons olive oil
  • Tomato and Basil Dressing
  • ¼ cup sour cream
  • ¼ cup mayonnaise
  • 1 tablespoon unsweetened tomato paste
  • 2 tablespoons chopped sun-dried tomatoes
  • 1 tablespoon chopped basil
  • ½ 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.
  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.
  3. Add the meatballs, then cook until they are browned evenly and cooked through. Take them out of the pan and set aside.
  4. To serve divide up the lettuce leaves into bowls then add the cucumbers, cherry tomatoes, bell pepper, red onion, and olive oil.
  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.
  6. Add 5 meatballs per bowl, and 3 tablespoons of dressing per bowl.
3.1

https://www.ruled.me/keto-meaty-mediterranean-lunch-bowls/

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