Hey there, friends!
Are you in the mood for a fun and healthy dinner? I’ve got just the thing for you!
Today, I’m excited to share my recipe for ground chicken veggie meatballs.
They’re packed with flavor and loaded with veggies.
Plus, they’re easy to make and perfect for the whole family!
Let’s roll up our sleeves and whip these up together!
Ingredient Substitutions
Ground chicken can be replaced with ground turkey or plant-based alternatives like crumbled tempeh or textured vegetable protein (TVP) for vegetarian options. These substitutions maintain a similar texture and protein content. Adjust cooking time slightly for plant-based options, as they may cook faster than meat.
Coconut flour can be substituted with almond flour or oat flour for those with coconut allergies or different taste preferences. Use about 3 tablespoons of almond or oat flour in place of 2 tablespoons coconut flour, as coconut flour is more absorbent. This swap maintains a gluten-free option while altering the flavor profile slightly.
Zucchini can be replaced with grated carrots or finely chopped bell peppers for different nutritional profiles and flavors. These vegetables provide similar moisture content and bulk to the meatballs. Squeeze out excess moisture from carrots or peppers before adding to the mixture to maintain the desired consistency.
| Preparation Time | 15-20 minutes |
| Cooking Time | 25-30 minutes |
| Total Time | 40-50 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 800-900
- Protein: 80-85 g
- Fat: 50-60 g
- Carbohydrates: 20-25 g
Ingredients
- 1 zucchini (grated and squeezed dry for best texture)
- 1 tsp dried oregano
- 1/4 red onion (finely minced)
- 1 tbsp lemon juice
- 1/4 tsp black pepper
- 1 lb ground chicken (93% lean for juicy meatballs)
- 1/2 cup spinach
- 1 tsp dried dill
- 1 tbsp fresh parsley (finely chopped)
- 3/4 tsp sea salt
- 2 tbsp coconut flour (or almond flour for a gluten-free alternative)
- 2 garlic cloves (freshly minced for best flavor)
- 2 tbsp olive oil (I use Colavita extra virgin)
Step 1: Prepare the Oven and Baking Sheet
Begin by preheating your oven to 400°F (200°C).
Line a baking sheet with parchment paper to prevent the meatballs from sticking and for easy cleanup later.
Step 2: Process the Vegetables
Add the zucchini, spinach, red onion, garlic, and parsley to a food processor.
Blend until the vegetables are finely shredded.
Once processed, place the vegetable mixture in a paper towel or nut milk bag and squeeze to remove any excess liquid.
This step is crucial to prevent the meatballs from becoming too soggy.
Step 3: Combine Ingredients
Transfer the squeezed vegetable mix to a large bowl.
Add the remaining ingredients (such as ground meat, breadcrumbs, eggs, and seasonings) to the bowl.
Stir well to combine, ensuring that all ingredients are evenly distributed throughout the mixture.
Step 4: Form the Meatballs
Using your hands, roll the prepared meatball mixture into small balls, making about 15-20 meatballs based on the size you prefer.
Place each meatball onto the prepared baking sheet, spacing them evenly for uniform cooking.
Step 5: Bake the Meatballs
Transfer the baking sheet to the preheated oven and bake for approximately 25 minutes or until the meatballs are cooked through.
Use a meat thermometer to ensure they reach an internal temperature of 165°F (74°C).
Step 6: Serve and Store
Once cooked, remove the meatballs from the oven.
They can be served fresh as part of your meal or stored in the refrigerator for 3-4 days for later use.
Enjoy your delicious, vegetable-packed meatballs!
