Prep Time: 10 minutes
Cook Time: 15 minutes
Once I got sick of food-prepping in this manner, I started to think more about how I actually wanted to eat. Thankfully, I have a great role model – my mom. I was 13 years old when my dad got bypass surgery because he had eaten fatty food all his life. Food is king in our household and my dad was spoiled. When he got out of surgery, he refused to eat “healthy” food. So instead, my mom got creative and started making healthy delicious home-cooked meals by “mocking” her recipes with leaner meats and more vegetables.
This recipe was my break away from the norm and an homage to my mom. These high protein chicken meatballs are made with chicken breast and spinach at the core. But they’re far from boring. Instead, they’re chock full of lean meat, fiber and flavor. Not to mention they’re ridiculously moist and delicious!!
Pair with your favorite tomato sauce or dip them in some hot sauce. From using them as a main course to a high-protein snack, I bet you’ll go back to them time and time again as a staple in your healthy diet repertoire.
Ingredients (Makes ~ 18 Chicken Meatballs)
- 600 g or ~1.3 lbs of minced chicken breast
- 200 g or ~0.5 lbs of spinach (see below for directions)
- 1 small (~130 g) onion minced
- 3 cloves of garlic minced
- 25 g tomato paste (~a bit less than 2 tbsp)
- 1.5 tsp dried oregano
- 1 tsp cornstarch
- 1/4 tsp red chili flakes
- 1/4 tsp salt (use up to an additional 1/4 tsp salt if you’re not watching your salt intake)
Step 1: Prep your ingredients. Preheat your oven to 200 C (400 F).
For the chicken, I like to buy whole breasts and mince them in the food processor myself. It’s cheaper and it gives me more flexibility. You can do it my way or just buy the mince already prepared at the market.
For the spinach, I prefer to use fresh spinach for this recipe. Buy 200g (~0.5 lbs) of fresh spinach or one large bunch. Clean the spinach and cut the ends off (if there are any roots). Boil some water and add the spinach in for ~2 minutes. Take out and soak in some cold water. Squeeze out the excess water until completely dry. Chop into small pieces.
Step 2: Add all ingredients into a big bowl.
Step 3: Make your meatballs.
First, take out your baking sheet and fully cover it with aluminum foil. Second, make your meatballs.
These meatballs are a bit sticky but there are ways so that your hands don’t smell like chicken! If you have a plastic glove used for preparing food and a spoon, see the video below for reference. Meatballs should be 1.5 inches in diameter.
If you don’t have a plastic glove, don’t worry! I got you covered. You’ll need two spoons. Take one spoon and scoop out some of the meatball mix. Take the other spoon to smooth and shape the meatball and scrap onto your foil covered baking sheet.
Step 4: Cook your chicken meatballs.
Put the meatballs in the preheated oven for 12-15 minutes. Meatballs should be slightly brown on the outside when its done!
As oven temperatures can vary, you are welcome to cut into one meatball at the end of the time period to check its doneness and add or subtract time as needed!
Nutrition & Macros per 1 meatball (Recipe makes 18 Meatballs)
- Calories: 63
- Fat: 1.2 g
- Carbs: 1.6 g
- Protein: 11.2 g