Herby Meatballs with Yogurt, Pickled Cukes & Cauli Rice
8+ colorSTHE WHY BEHIND THIS RECIPE
This recipe was inspired by one of my fave chefs, Molly Baz, who taught me the magic of blooming turmeric—a tiny but transformative trick where you warm turmeric in oil before adding it to your dish. It deepens the flavor, tones down the bitterness, and brings out that electric golden color to make your plate even more COLORFUL! In this recipe, it becomes the star of a golden yogurt sauce that ties everything together.
This is my take on one of Molly’s meatball recipes, reworked with blood sugar-friendly swaps and a few nutrient-dense upgrades. I’m using Force of Nature’s ancestral blend — yes, the one with organ meats, but don’t freak out! You can’t even taste them, but you do get all the bonus benefits like iron, B vitamins, and amino acids most of us don’t get enough of. It’s one of the easiest ways to sneak in more nutrient density without doing really anything different.
The meatballs get a subtle sweetness from dried fruit, and instead of breadcrumbs, I use Chef’s Kiss lupin flakes (code SONJA for 20% off) — my go-to for any breadcrumb replacement AND it punches up the protein and fiber in meatball. I like to serve this over cauliflower rice (my favorite base to zhuzh up with fresh herbs) or do half white rice/half cauli for something with more carbs if needed.
This recipe also uses YOGURT IN THE MEATBALLS in addition to in the side sauce.
Here’s why:
All meatballs need what’s called a panade to keep them tender and moist. A traditional panade is a mixture of starch (like breadcrumbs or in our case lupin flakes) and liquid (like milk or water)
This mixture helps prevent the meat proteins from binding too tightly when cooking (which is what happens if you’ve ever had a “tough” tasting meatball)
Yogurt works especially well in meatballs because the lactic acid in yogurt gently breaks down muscle fibers in the meat, making it more tender and locking in moisture!
You still need something like lupin flakes or almond flour to help give it extra structure, but this lupin flake + yogurt combo gives you a fiber and probiotic boost!!
Anyways, this whole dish feels spring-y and bright — nothing like the heavy meatballs you might be picturing! Also, IMO the leftovers are even better the next day.
Like all my recipes, this one is endlessly modifiable. Swap in whatever herbs, nuts, or dried fruit you have on hand. Use ground chicken, lamb, turkey, or whatever’s in the fridge. Tons of tips and ideas below to make it your own!
Yields: 4 servings
Total time: ~45 minutes
Prep time: 20-25 minutes
Cook time: 15-20 minutes
WHAT YOU NEED
TOOLS
Small mason jar or glass container (for pickling cucumbers)
Sheet pan (stainless steel or non-toxic non-stick)
INGREDIENTS
For the Meatballs (makes ~12):
1/3 cup whole milk Greek yogurt (I like Straus or Wallabys right now!)
1 egg
1/3 cup lupin flakes (or almond flour) – code SONJA for 20% off
Zest of 1 lemon
1/3 yellow onion, finely chopped
2 garlic cloves, finely chopped or grated
1 1/2 tsp fennel seeds
1 tsp ground turmeric
1/2 cup chopped fresh herbs (note: 1 cup for whole recipe — I recommend a parsley + dill combo!)
1/3 cup pistachios, finely chopped (reserve ~2 tbsp for topping)
1/4 cup dried currants, golden raisins, dried cherries, or apricots, finely chopped
1 tsp red pepper flakes
1 tsp kosher salt
1 lb ground meat (beef and/or pork work well)
For the Turmeric Yogurt Sauce:
3/4 cup whole milk Greek yogurt
Juice of 1/2 lemon
2 garlic cloves, grated
1 tsp turmeric oil (from blooming turmeric in skillet in step 3)
1/4 tsp kosher salt (more to taste)
For the Cauliflower Rice:
3–4 cups cauliflower rice (fresh or frozen)
Olive oil (for sautéing)
1/2 cup chopped fresh herbs (parsley + dill combo recommended!)
Pinch of kosher salt
To Serve:
Reserved ~2 tbsp chopped pistachios
Remaining 1/2 lemon, for juice
Extra chopped herbs (from above)
Flaky sea salt
Olive oil, for drizzling
For the Quick-Pickled Cucumbers:
1 full cucumber, thinly sliced
1/2 cup apple cider vinegar
1/2 cup water
Pinch of salt
Fennel seeds (optional)
HOW TO DO IT
1. Prep Everything - Don’t skip this step! It makes the rest of the recipe SO much easier and faster!
Finely chop 1 cup of herbs total: 1/2 cup parsley and dill (for the meatballs) and 1/2 cup parsley and dill (for the cauliflower rice and topping). Chop 1/3 cup pistachios (plus another ~2 tablespoons for garnish). Finely chop 1/2 yellow onion and 2 garlic cloves for the meatballs, and grate 2 additional garlic cloves for the yogurt sauce. Zest 1 lemon and finely chop 1/4 cup dried fruit of choice (currants, golden raisins, dried cherries, or apricots). Mandolin or thinly slice 1 cucumber for pickling. Get out a little over 1 cup of greek yogurt. BOOM!
2. Quick-Pickle the Cucumbers
In a small bowl, combine the sliced cucumber with 1/2 cup apple cider vinegar, 1/2 cup water (or just equal parts water and apple cider vinegar pending how large your cucumber is), a pinch of salt, 1 tsp honey (optional), and a few fennel seeds if desired. Put in the fridge while you make the rest of the meal! I love using these jars to keep in the fridge for a few days. They will eventually turn to pickles!
3. Make the Meatball Mixture
Preheat oven to 400ºF. In a large bowl, whisk together 1/3 cup whole milk Greek yogurt and 1 egg. Stir in 1/3 cup lupin flakes and the zest of 1 lemon. Let sit for a few minutes to hydrate.
In a skillet, heat ~1 tbsp olive oil and sauté the chopped onion, 2 cloves garlic, and 1 1/2 tsp fennel seeds until soft and fragrant. Then, add to the big bowl with the yogurt, egg and lupin flake mixture.
In the same pan, heat another drizzle of oil and bloom 1 tsp turmeric. Scrape into a small bowl and reserve for the yogurt sauce. No need to clean this pan, you’ll use it again when you saute the cauliflower rice!
To the large bowl, add sautéed aromatics, 1/2 cup chopped parsley and dill, 1/3 cup chopped pistachios, 1/4 cup chopped dried fruit, 1 tsp red pepper flakes, 1 tsp ground turmeric, 1 tsp kosher salt, and 1 lb ground meat. Mix with your hands until sticky and cohesive. Roll into 12 meatballs and place on a parchment-lined baking sheet.
4. Roast the Meatballs
Roast meatballs at 400ºF for 11–13 minutes, or until browned and cooked through (internal temp of 160–165ºF). Broil for 2–3 minutes at the end for extra crispness!
5. Sauté the Cauliflower Rice
In the same skillet you sautéed the garlic, onion, and fennel seeds, heat a bit of olive oil over medium heat. Add cauliflower rice and sauté for 4–5 minutes. Turn off the heat and stir in the remaining 1/2 cup chopped parsley and dill. Season with a pinch of salt, always!
6. Make the Yogurt Sauce
In a bowl, combine 3/4 cup Greek yogurt, juice of 1/2 lemon, 2 grated garlic cloves, the reserved turmeric oil, and a pinch of salt. Stir until smooth, golden, and creamy!
7. Serve
Spread yogurt sauce at the bottom of your plate. Add the herbed cauliflower rice and pickled cucumbers and top with roasted meatballs. Finish with the remaining chopped pistachios, a sprinkle of reserved herbs, a drizzle of olive oil, juice from the remaining 1/2 lemon, and flaky sea salt.
SWAPS, TIPS & TRICKS
SWAPS:Protein: Ground beef and pork are classic in this, but you can also use ground lamb, chicken, or turkey. Just note that leaner meats (like turkey or chicken) may benefit from a little extra fat (try mixing in an additional spoonful of yogurt or 2 tbsp or so of olive oil).
Lupin Flakes: Swap with almond flour, crushed pork rinds, or even cooked and cooled quinoa for a similar binding effect. However, lupin is my fave because it adds extra fiber and protein!
Dried Fruit: Use whatever you have: currants, golden raisins, chopped dates, dried cherries, or apricots all work. Want to skip the fruit? Totally fine— just add a splash of lemon juice for balance.
Herbs: Parsley and dill are the go-to’s here, but cilantro, mint, or even basil can work beautifully!
Yogurt: Use any whole milk yogurt you like — sheep’s milk, goat, or even coconut yogurt if dairy-free (just make sure it’s unsweetened and thick).
Cauliflower Ric : Broccoli rice or sautéed shredded cabbage would be great alternatives. You can also do ½ cauliflower rice + ½ white rice if you want a few more carbs.
Pistachios: Pine nuts also work well here, or omit entirely!
TIPS
Make it ahead: The meatball mixture can be prepped and rolled ahead of time — just store in the fridge (covered) up to 24 hours before baking.
Blooming turmeric: Don't skip this step! It mellows the flavor and brings out the color — plus it becomes the secret weapon for the deeply golden sauce. Thank you to Molly Baz for teaching me this trick!
The pickled cucumbers matter!!: The quick-pickled cucumbers bring acid and crunch. If you're in a pinch, any vinegar-y pickled veg will add a similar contrast! If you leave them in the jar for a few days, you’ll then get pickles!
TRICKS
Grate or chop your aromatics - the garlic and onion - finely: This ensures they melt into the meatballs and don’t cause them to fall apart.
Chop once, use thrice: Chop all your herbs and pistachios at the beginning and portion them out — it saves time later!!
Rest after roasting: Let the meatballs rest for a few minutes after cooking to keep them juicy.
Add herbs into cauliflower rice last-minute: Toss in herbs after turning off the heat to keep them vibrant and fresh.
Nutritional Info
Per serving, yields 4 servings
Calories: 620
Carbohydrates: 38g
Fiber: 20g
Net carbs: 18g
Protein: 46g
Fat: 33g
Sodium: 150mg
Sugar: 11g
