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Chicken Meatballs

Boost your protein intake with these flavorful Chicken Meatballs. Versatile and gluten-free, they are the perfect complement to pasta, risotto, or salads. Quick to prepare and ideal for meal prep, they are a must-have in any weekly rotation.

Life gets busy, and time becomes a precious commodity. When time is short, it’s easy to reach for quick, less-than-healthy meal options.

But, settling for less is not a strategy for long-term wellness. That’s why recipes that are not only delicious but also versatile and nutritionally balanced are the gold standard in my kitchen. Enter Chicken Meatballs, a dish that hits all those criteria while being ridiculously easy to prepare.

The Relevance of Protein

We’ve heard it time and time again—the importance of protein in our diet. It’s one of the three macronutrients that our bodies need in large amounts for a variety of functions. Protein plays an essential role in muscle repair, creating enzymes and hormones, and even in the formation of blood cells. As I navigate through perimenopause, I find my body asking for more on nutrient-dense foods, particularly those high in protein. Making the shift to incorporating meat products back into my diet wasn’t just a dietary change; it was a full-blown identity adjustment and lifestyle change; one that puts food as a functional and healing tool.

ingredients for chicken meatballs by teri-ann carty
brushing tomato sauce on chicken meatballs by teri-ann carty
close up of chicken meatballs by teri-ann carty

The Key Ingredients to these Meatballs are as follows!

  • Ground Chicken: A versatile meat that’s lean yet capable of carrying robust flavors. It provides a healthy amount of protein without the saturated fats that come with other types of meat.
  • Herbs: Fresh herbs like mint and sage infuse the meatballs with bursts of flavor. The herbs offer not just taste but also nutritional benefits like antioxidants and essential oils.
  • Miso Chili Oil: This condiment brings complexity to the recipe. It adds a touch of umami flavor and a kick of spiciness that enhances the overall profile of the meatballs.
  • Kale: Often hailed as a superfood, kale brings fiber, antioxidants, and vitamins to the table. Finely chopping it and incorporating it into the meatball mix ensures that you’re getting a nutrient-rich experience with each bite.

The versatility of these Chicken Meatballs sets them apart. You can serve them hot with spaghetti for a classic Italian dinner, toss them in a salad for a protein-boost, or even sandwich them between pieces of crusty bread for a meatball sub.

Planning a casual dinner party? These meatballs can be served as appetizers with a variety of dips. The options are almost limitless, making them the ideal dish for any occasion.

A few cooking tips to consider:

While the recipe is rather straightforward, a couple of tips can elevate your meatball game.

  • Hand Mixing: For the best texture, avoid overmixing. Using your hands allows you to gauge the consistency better than any spatula can.
  • Basting: The olive oil and tomato paste mixture that you brush over the meatballs before baking acts as a basting liquid, keeping them moist and flavorful as they cook.
  • Portioning: Use an ice cream scoop to get uniform-sized meatballs. This ensures even cooking.
  • Internal Temperature: If you own a food thermometer, ensure that the internal temperature reaches 160 degF for perfectly cooked meatballs.
  • Storing: These meatballs freeze well. Make a big batch and freeze them in a single layer before transferring them to a zip-top bag for future meals.


There’s much to be said for a dish that’s as functional as it is delicious. These Chicken Meatballs are the epitome of such a recipe—high in protein, packed with flavor, and incredibly versatile.

Whether you’re looking for a new dish to add to your meal prep routine or simply want a wholesome, tasty option for dinner, these meatballs are worth making. Simplify your life while enriching your diet; try these Chicken Meatballs tonight!

bowl of pasta with meatballs, includes shredded parmesan cheese by teri-ann carty

Chicken Meatballs

Teri-Ann Carty
Boost your protein intake with these flavorful Chicken Meatballs. Versatile and gluten-free, they are the perfect complement to pasta, risotto, or salads. Quick to prepare and ideal for meal prep, they are a must-have in any weekly rotation.
Prep Time 20 minutes
Cook Time 30 minutes
Course Dinner, Lunch, Main Course
Cuisine Canadian
Servings 12


  • oven, baking sheets


  • 1 pound ground chicken
  • 1 egg
  • ½ cup gluten free bread crumbs
  • ½ cup parmigiano grated
  • ¼ cup finely chopped herbs of choice I used mint and sage
  • 2 tbsp miso chili oil
  • 1 tsp each garlic & onion powder
  • 2 cups kale finely chopped
  • ½ tsp salt
  • cracked pepper
  • 1 tbsp tomato paste + 3 tbsp olive oil


  • Pre-heat the oven to 400F.
  • Lightly whisk the egg in a large bowl. Add all the ingredients except for the olive oil and the second tablespoon of tomato paste and mix together. It’s best to use your hands to mix everything together so you can then form the mixture into 8 to 12 balls. Don’t compress the mixture too much or the formed balls will not cook well. Place the balls on a rimmed cookie sheet or casserole dish. Whisk together the olive oil and the tomato paste and brush the balls.
  • Bake the meatballs for 25 to 30 minutes until cooked through. If you have a thermometer the internal temperature should be at least 160 degF when you remove them. Serve immediately.


These meatballs could be made with ANY type of ground meat.
Keyword chicken meatballs, creamy pasta, dairy free, easy meatball recipe, high protein, lean meat, meatballs

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