Game-day fuel: Footballer Christian Petracca’s easy, healthy ‘balanced bowls’

Christian Petracca knows what it takes to stay match-day fit. The Norm Smith medallist and Melbourne Football Club midfielder is a force both on the field and in the kitchen, having built a social media following for his cooking as much as his football skills.

His culinary journey began when he left home and was forced to learn how to cook without his mother’s help. “Suddenly Mum wasn’t there to cook amazing meals for me!” he recalls. “I had to fend for myself and discover new dishes.”

Christian Petracca has found that food is the ultimate fuel for peak performance.Bonnie Savage

This newfound interest in healthy eating became a full-blown passion, earning him hundreds of thousands of followers on TikTok, Instagram, and YouTube, where he shares his cooking videos.

He’s spilling his secrets in Christian Petracca: On Trac, his debut cookbook featuring 80 no-fuss, nutritious recipes – from fan favourites to family dishes inspired by his Italian nonna.

The three “balanced bowls” recipes below combine protein, carbs and vegetables. They’re designed to be a single, flavour-packed dish so you can build your own champion-level meals at home.

Serve lamb kofta with turmeric rice and tzatziki as bowls or wraps.Bonnie Savage

Lamb kofta bowl with turmeric rice and tzatziki

Packed with spices, this kofta bowl is a tasty and nourishing meal. Serve it as a DIY platter or stuff the lamb, rice and fresh salad into warm pita breads, finishing with a generous dollop of tzatziki.

INGREDIENTS

For the lamb koftas

• ½ tsp allspice
• ½ tsp chilli flakes
• ½ tsp sweet paprika
• ½ tsp ground cumin
• 500g lamb mince
• 1 medium brown onion, grated
• 2 garlic cloves, minced
• ¼ cup chopped coriander leaves
• ½ tsp salt
• ½ tsp ground black pepper
• 2 tbsp oil

For the turmeric rice

• 200g (1 cup) basmati rice
• 1 tbsp olive oil
• ½ brown onion, diced
• 1 garlic clove
• 1½ tsp ground turmeric
• 375ml (1½ cups) chicken stock
• salt and freshly ground black pepper

For the salad

• ¼ cup finely diced red onion
• 1 cup quartered cherry tomatoes
• ½ cup finely diced cucumber
• ¼ cup chopped coriander leaves
• ¼ cup chopped mint leaves
• 1 tbsp olive oil
• 1 tbsp lemon juice
• salt and ground black pepper

To serve

• tzatziki (see recipe)
• 4 flatbreads

METHOD

1. To make the lamb koftas, mix the allspice, chilli flakes, paprika and cumin together in a large bowl. Then add the remaining kofta ingredients except the oil. Use your hands to mix the ingredients together until they are well combined. Shape into egg-sized balls and gently flatten. Heat the oil in a large frying pan over a medium heat. Once hot, add the koftas and cook for 6-8 minutes, turning occasionally, or until they are browned on all sides and cooked through. Once cooked, remove from the pan and set aside.
2. To make the turmeric rice, rinse the rice in cold water until the water runs clear, then drain. In a medium saucepan, heat the oil over a medium heat. Add the onion and garlic and cook for 1-2 minutes, or until softened. Add the turmeric and cook, stirring, for 1 minute. Add the rice and stir to coat with the oil and spices. Pour in the stock or water. Season with salt and pepper and bring to the boil. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the liquid is absorbed and the rice is tender. Remove from the heat and let the rice sit, covered, for 5 minutes. Fluff the rice with a fork.
3. While the koftas and rice are cooking, make the tzatziki (see recipe) and refrigerate until ready to serve.
4. Lightly toast the flatbreads.
5. To serve, make a bed of turmeric rice in a large serving bowl or individual serving bowls and place the koftas on top. Arrange the salad ingredients around the koftas. Drizzle with tzatziki. Tuck the toasted flatbread around the sides of the bowls or platter.

Serves 3-4

Chicken in a vibrant Greek-inspired marinade is served with tzatziki and potato wedges.Bonnie Savage

Greek chicken bowl with tzatziki

Everybody loves the vibrant and tangy flavours of Greek chicken. The marinated chicken thighs offer a protein-packed base, while roasted potatoes deliver energy-boosting carbs.

INGREDIENTS

• 1kg boneless, skinless chicken thighs
• 1 tbsp olive oil

For the chicken marinade

• 3 tbsp plain Greek-style yoghurt
• 2 tbsp olive oil
• 1 tbsp dried oregano
• 1 tsp dried thyme
• 4 tbsp lemon juice
• 4 garlic cloves, minced
• salt and freshly ground black pepper, to taste

For the potato wedges

• 5 medium potatoes
• 4 tbsp olive oil
• 2 tsp lemon juice
• 3 garlic cloves, minced
• 2 tsp dried oregano
• salt and freshly ground black pepper, to taste

To serve

• tzatziki (see recipe)
• 125g cherry tomatoes, halved
• ½ Lebanese cucumber, diced
• ½ red onion, diced
• crumbled feta
• finely chopped parsley
• lemon wedges

METHOD

1. Preheat the oven to 180C fan-forced (200C conventional).
2. Mix the marinade ingredients in a bowl until combined. Add the chicken and toss to coat evenly. Cover and refrigerate for 2 hours.
3. Peel and cut the potatoes into evenly sized wedges. Combine the oil, lemon juice, garlic, oregano, salt and pepper in a large bowl and add the potato wedges. Toss the wedges to evenly coat in the seasoning mixture. Arrange in a single layer on a baking tray lined with baking paper. Roast in the oven for 35-40 minutes, turning halfway through, until the wedges are golden and crispy on the outside and tender on the inside.
4. Meanwhile, make the tzatziki (see recipe below) and refrigerate until needed.
5. When the potatoes have about 10 minutes of cooking time left, heat a frying pan over a medium–high heat, then add the oil. Add the chicken and when the first side is nicely browned – about 4 minutes – flip it over and repeat on the other side for about 4 minutes, or until cooked. Transfer the chicken to a plate and cover loosely with foil. Set aside to rest for 5 minutes before slicing.
6. Arrange the potatoes wedges on a serving plate with the tomatoes, cucumber and red onion. Top with the chicken, add a generous dollop of tzatziki, and finish with a sprinkle of feta, parsley and a lemon wedge.

Serves 4

Tzatziki

A simple Greek dip or sauce that goes well with barbecued meat and salads. It’s healthy, tasty and easy to make.

INGREDIENTS

• 2 Lebanese cucumbers, deseeded and grated
• 250g (1 cup) plain Greek-style yoghurt
• 1½ tbsp lemon juice
• 1 tbsp finely chopped fresh dill
• 1 tbsp extra-virgin olive oil
• 1 garlic clove, minced
• salt and freshly ground black pepper, to taste

METHOD

Squeeze out the excess moisture from the grated cucumber. Combine the cucumber with the remaining ingredients in a bowl and mix thoroughly. Season with salt and pepper to taste. Cover and refrigerate until ready to use. Best served on the same day.

Makes 2 cups

All the flavours of a burger reinterpreted as a wholesome bowl.Bonnie Savage

Burger bowl

These beef burger bowls are a healthier take on a classic. Packed with protein, carbs and vitamins, they deliver all the flavour of a fast-food burger in a simple, wholesome bowl.

INGREDIENTS

• 3 medium potatoes (about 400g), peeled and cut into batons
• 2 tbsp olive oil
• ½ brown onion, finely diced
• 500g lean beef mince
• salt and freshly ground black pepper, to taste

For the sauce

• 90g (⅓ cup) mayonnaise or plain Greek-style yoghurt
• 2 tbsp tomato sauce
• 2 tbsp mild American mustard
• 2 tbsp finely chopped dill pickles
• 1 tbsp dill pickle juice (reserved from dill pickles)
• 2 tbsp worcestershire sauce
• ¼ tsp smoked paprika
• ¼ tsp garlic powder

To serve

• ¼ iceberg lettuce, shredded
• 1 large tomato, diced
• ½ red onion, thinly sliced
• 100g (1 cup) grated tasty cheese or sharp cheddar

METHOD

1. Preheat the oven to 200C fan-forced (220C conventional). Line a baking tray with baking paper.
2. Place the potatoes in a large bowl. Drizzle with 1 tablespoon of oil and season with salt and pepper. Toss to coat. Arrange in a single layer over the prepared tray. Roast for 25-30 minutes, turning after 15 minutes, until golden and crispy.
3. Meanwhile, in a small bowl, whisk together the sauce ingredients.
4. Heat a frying pan over a medium-high heat, then add 1 tablespoon of oil. Add the onion and cook for 3-4 minutes, or until softened. Add the beef mince and cook, breaking up any clumps of beef with a wooden spoon, until browned and fully cooked – about 5 minutes. Season with salt and pepper.
5. In individual serving bowls, arrange the lettuce, beef, tomato and potato chips. Garnish with the red onion and cheese.
6. Generously drizzle the sauce over the top. Serve immediately.

Serves 3-4

This is an edited extract from Christian Petracca: On Trac published by Hardie Grant Books. Photography: © Bonnie Savage 2025

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