Description
These Barbecue Meatball Bowls with Avocado Sauce are a wholesome, protein-packed meal that perfectly balances smoky, sweet, and creamy flavors. Featuring juicy beef meatballs glazed in a homemade BBQ sauce, roasted vegetables, and a vibrant avocado dressing, these bowls are as nutritious as they are delicious. Hearty, colorful, and satisfying, this dish is perfect for meal prep or a healthy family dinner that doesn’t compromise on taste.
Ingredients
The Barbecue Meatballs
- 1 lb (454g) ground sirloin (or lean ground beef)
- 1 large egg
- 1/3 cup Panko breadcrumbs
- 1 tablespoon Dijon mustard
- 1 tablespoon Worcestershire sauce
- 1 tablespoon dried basil
- 2 teaspoons smoked paprika
- 1 teaspoon dried oregano
- 1 large garlic clove, minced
- Salt and black pepper, to taste
- For the Glaze:
- 2/3 cup BBQ sauce
- 1 tbsp balsamic vinegar
- 1 tbsp Tamari (or soy sauce)
- 3 tbsp water
The Roasted Veggies
- 4 medium sweet potatoes, peeled and diced into 1-inch cubes
- 1 bunch broccoli, cut into medium florets
- 4 tablespoons extra-virgin olive oil (divided use)
- Sea salt and pepper, to taste
The Avocado Goddess Sauce
- 1 ripe avocado
- 1/2 cup Greek yogurt
- Juice of 1 lime
- 1 garlic clove, minced
- 1/2 teaspoon sea salt
- A big handful of fresh herbs (basil and dill work best)
The Base
- 4 cups cooked quinoa or brown rice
Instructions
Prep
Preheat the oven to 425°F (220°C).
Make Meatballs
In a large bowl, combine the beef, mustard, Worcestershire, salt, pepper, egg, Panko, basil, paprika, oregano, and minced garlic. Mix: Mix by hand until just combined (don’t overwork). Roll into 16 balls.
Sear & Bake
Heat 2 teaspoons of olive oil in a large oven-safe skillet over medium heat. Sear: Brown the meatballs for a couple of minutes on all sides. Bake: Transfer the skillet directly to the oven. Bake for 15 minutes.
Roast Veggies
Place sweet potatoes on one large rimmed baking sheet and broccoli on another. Season: Drizzle both with remaining olive oil, salt, and pepper. Toss to coat. Roast: Roast broccoli for 20 minutes and sweet potatoes for 25–30 minutes (until tender and browned).
Glaze Meatballs
While baking, whisk together the BBQ sauce, balsamic vinegar, Tamari, and water. Simmer: When meatballs are done (careful, the handle is hot!), pour the sauce over them. Return skillet to the stovetop and cook for a few minutes until the glaze thickens and coats the meat.
Blend Sauce
In a food processor, combine avocado, yogurt, lime juice, garlic, salt, and fresh herbs. Blend until smooth and creamy.
Assemble
Divide the quinoa, roasted sweet potatoes, roasted broccoli, and glazed meatballs into bowls. Top generously with the Avocado Goddess Sauce.
Notes
Timing Strategy: Start the sweet potatoes first as they take the longest. Then start the meatballs and broccoli. This ensures everything finishes at the same time.
Sheet Pan Rule: Use two separate baking sheets for the vegetables. Overcrowding them on one pan causes them to steam instead of roast, leading to soggy veggies.
Gluten-Free Option: Use gluten-free Panko and ensure your BBQ and Worcestershire sauces are GF certified. Tamari is naturally gluten-free.
Meal Prep: This recipe stores wonderfully. Keep the components in separate containers. To stop the avocado sauce from browning, press plastic wrap directly onto the surface of the sauce in the container.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Dinner / Bowl
- Method: Roasting / Stovetop
- Cuisine: Healthy Fusion
Nutrition
- Serving Size: 1 Bowl
- Calories: 620
- Sugar: 18g
- Sodium: 950mg
- Fat: 28g
- Saturated Fat: 6g
- Unsaturated Fat: 18g
- Trans Fat: 0g
- Carbohydrates: 65g
- Fiber: 12g
- Protein: 32g
- Cholesterol: 95mg
Keywords: meatball bowls, healthy dinner bowls, roasted sweet potatoes, avocado sauce recipe, meal prep recipes, bbq meatballs, high protein dinner