Baked Feta Greek Bowls (High-Protein, Easy Dinner Idea)

If you were once a baked feta pasta girlie, but now you’re a busy mom who needs something high in protein and low in effort — this is for you.

These Greek-inspired bowls have all the cozy roasted feta and tomato vibes of the viral dish, but with juicy meatballs, fluffy rice, crisp veggies, and a punchy olive oil + vinegar toss to keep things fresh. It’s one of those meals that looks impressive but only takes about 10 minutes of actual effort. The oven does the rest.

🛒 Ingredients (serves 1–2)

• 8-10 meatballs
  – I like Force of Nature grass-fed beef or pre-cooked turkey meatballs like Amylu or Kevin’s
• 1 block sheep’s milk feta
• 1 cup cherry tomatoes
• 1–2 tsp olive oil
• 1/2 tsp garlic powder
• Sprinkle of oregano
• 1 cup cooked organic basmati rice
  – Use microwave rice (can cook in pan too but ready in 90 seconds), or cook in bone broth for more flavor/protein
• Handful of arugula or chopped romaine
• 1/4 cup sliced cucumbers, marinated in red wine vinegar + olive oil
• Optional: lemon juice or tahini drizzle

🧆 Want to Make Your Own Meatballs?

Here’s my quick homemade meatball recipe — they cook right alongside the feta and tomatoes, so everything’s done together.

Easy Homemade Meatballs (makes ~12 small):

• 1 lb ground beef or turkey
• 1 egg
• 1–2 tbsp flax meal (adds fiber + helps bind)
• 1/2 tsp salt
• 1/2 tsp pepper
• 1/2 tsp garlic powder
• 1/2 tsp onion powder

Instructions:

1. Preheat oven to 425°F.
2. Mix all ingredients in a bowl and roll into 1-inch balls.
3. Bake for 15–18 minutes on a lined baking sheet — alongside the feta.
4. Done! Use now or freeze extras.

🔧 Method

1. Preheat oven to 425°F (or air fry at 400°F).
2. In a small baking dish, add cherry tomatoes, block of feta, olive oil, garlic powder, and oregano.
3. Bake for 15–18 minutes — the feta softens and tomatoes burst into a sauce.
4. At the same time, heat your meatballs (or bake homemade ones on a separate tray).
5. Warm rice (microwave or stovetop).
6. Toss greens and cucumbers with olive oil + red wine vinegar.
7. Smash the feta + tomatoes into a creamy sauce.
8. Assemble your bowl: rice, meatballs, sauce, greens, cucumbers.
9. Finish with lemon or tahini if you’re into it.

💡 Tips

• Use microwave basmati rice to save time — ready in 90 seconds.
• Cook your rice in bone broth for a flavor boost.
• Frozen meatballs totally work here.
• This is a great clean-out-the-fridge base — add olives, hummus, pickled onions, etc.

✨ Why You’ll Love It

• High-protein
• 10 minutes of hands-on time
• Big flavor with minimal work
• Family-friendly + toddler-approved
• Leftovers reheat like a dream

📌 Save this for a weeknight when you need dinner to feel easy but still hit.

Let me know if you make it — I love seeing your recreations! 💛

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That’s where I share daily routines, real-life product faves, and behind-the-scenes of what’s working for me (and what’s not).

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