AFL star Christian Petracca takes his game-day discipline from the field to the kitchen, sharing three nutritious, no-fuss recipes that fuel his success.
Christian Petracca
September 22, 2025
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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 SavageLamb 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 allspice½ tsp chilli flakes½ tsp sweet paprika½ tsp ground cumin500g lamb mince1 medium brown onion, grated2 garlic cloves, minced¼ cup chopped coriander leaves½ tsp salt½ tsp ground black pepper2 tbsp oil
For the turmeric rice
200g (1 cup) basmati rice1 tbsp olive oil½ brown onion, diced1 garlic clove1½ tsp ground turmeric375ml (1½ cups) chicken stocksalt and freshly ground black pepper
For the salad
¼ cup finely diced red onion1 cup quartered cherry tomatoes½ cup finely diced cucumber¼ cup chopped coriander leaves¼ cup chopped mint leaves1 tbsp olive oil1 tbsp lemon juicesalt and ground black pepper
To serve
tzatziki (see recipe)4 flatbreads
METHOD
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. 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.While the koftas and rice are cooking, make the tzatziki (see recipe) and refrigerate until ready to serve.Lightly toast the flatbreads. 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 SavageGreek 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 thighs1 tbsp olive oil
For the chicken marinade
3 tbsp plain Greek-style yoghurt2 tbsp olive oil1 tbsp dried oregano1 tsp dried thyme4 tbsp lemon juice4 garlic cloves, mincedsalt and freshly ground black pepper, to taste
For the potato wedges
5 medium potatoes4 tbsp olive oil2 tsp lemon juice3 garlic cloves, minced2 tsp dried oreganosalt and freshly ground black pepper, to taste
To serve
tzatziki (see recipe)125g cherry tomatoes, halved½ Lebanese cucumber, diced½ red onion, dicedcrumbled fetafinely chopped parsleylemon wedges
METHOD
Preheat the oven to 180C fan-forced (200C conventional).Mix the marinade ingredients in a bowl until combined. Add the chicken and toss to coat evenly. Cover and refrigerate for 2 hours. 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. Meanwhile, make the tzatziki (see recipe below) and refrigerate until needed. 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.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 grated250g (1 cup) plain Greek-style yoghurt1½ tbsp lemon juice1 tbsp finely chopped fresh dill1 tbsp extra-virgin olive oil1 garlic clove, mincedsalt 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 SavageBurger 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 batons2 tbsp olive oil½ brown onion, finely diced500g lean beef mincesalt and freshly ground black pepper, to taste
For the sauce
90g (⅓ cup) mayonnaise or plain Greek-style yoghurt2 tbsp tomato sauce2 tbsp mild American mustard2 tbsp finely chopped dill pickles1 tbsp dill pickle juice (reserved from dill pickles)2 tbsp worcestershire sauce¼ tsp smoked paprika¼ tsp garlic powder
To serve
¼ iceberg lettuce, shredded1 large tomato, diced½ red onion, thinly sliced100g (1 cup) grated tasty cheese or sharp cheddar
METHOD
Preheat the oven to 200C fan-forced (220C conventional). Line a baking tray with baking paper.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.Meanwhile, in a small bowl, whisk together the sauce ingredients.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.In individual serving bowls, arrange the lettuce, beef, tomato and potato chips. Garnish with the red onion and cheese.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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