Description
These Italian-Style Chicken Meatballs are a flavorful and healthy twist on a classic favorite. Made with lean ground chicken, whole wheat panko breadcrumbs, fresh spinach, and Parmesan cheese, they are baked to perfection and brushed with a tangy tomato paste glaze. Perfect for serving over whole wheat pasta, zucchini noodles, or in a hoagie bun, these meatballs offer a versatile, protein-packed meal that’s both satisfying and nutritious.
Ingredients
Scale
Meatballs
- 1 large egg
- 1 pound ground chicken (93% lean)
- ½ cup whole wheat panko breadcrumbs
- ⅓ cup Parmesan cheese, finely grated
- 2 tablespoons extra-virgin olive oil, divided
- 1 teaspoon dried oregano
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon kosher salt
- ¼ teaspoon red pepper flakes
- 2 tablespoons tomato paste, divided
- 3 tablespoons flat-leaf parsley, finely chopped
- 2 ½ cups fresh spinach, lightly packed, finely chopped
For Serving
- Tomato sauce
- Cooked whole wheat pasta, zucchini noodles, or other vegetable noodles
- Buns for sandwiches
- Toothpicks (if serving as an appetizer)
Instructions
- Preheat the oven: Place a rack in the upper third of your oven and preheat to 400°F (204°C). Lightly coat a 9×13-inch baking dish or a rimmed baking sheet with nonstick cooking spray to prevent sticking.
- Prepare the meatball mixture: In a large bowl, beat the egg. Add the ground chicken, whole wheat panko breadcrumbs, grated Parmesan, 1 tablespoon of olive oil, dried oregano, garlic powder, onion powder, kosher salt, red pepper flakes, finely chopped parsley, and 1 tablespoon of tomato paste. Finely chop the fresh spinach into small bits and add it to the bowl.
- Mix carefully: Using a fork or your hands, gently mix all ingredients until just combined. Be careful not to overwork or compact the mixture to keep meatballs tender.
- Shape the meatballs: Form the mixture into 12 equal-sized meatballs. Arrange them evenly spaced, about 1 inch apart, on the prepared baking dish so they are not touching.
- Prepare glaze: In a small bowl, whisk together the remaining 1 tablespoon of olive oil and 1 tablespoon of tomato paste until combined, even if not perfectly smooth. Brush this glaze evenly over the tops of the meatballs.
- Bake the meatballs: Place the baking dish in the upper third of the oven and bake for 18 to 22 minutes until the meatballs are cooked through and reach an internal temperature of 165°F (74°C).
- Serve: Remove from oven and serve hot with your choice of tomato sauce, over cooked whole wheat pasta, zucchini noodles, inside hoagie buns, or as an appetizer with toothpicks.
Notes
- To ensure tenderness, do not overmix the meatball mixture.
- Spinach adds moisture and nutrition without overpowering the flavor.
- Whole wheat panko breadcrumbs boost fiber content and add a subtle crunch.
- Use a meat thermometer to check doneness for food safety.
- These meatballs can be refrigerated for up to 3 days or frozen for up to 2 months.
- For dairy-free versions, omit the Parmesan and use a suitable substitute or extra breadcrumbs.
Nutrition
- Serving Size: 1 meatball
- Calories: 95
- Sugar: 1 g
- Sodium: 220 mg
- Fat: 4.5 g
- Saturated Fat: 1 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 5 g
- Fiber: 1 g
- Protein: 9 g
- Cholesterol: 50 mg
