Chicken Meatballs With Sauce: Tender, Flavorful, and Versatile
Chicken Meatballs With Sauce is a delicious, versatile recipe perfect for busy weeknights, meal prep, and special dinners. Tender poultry meatballs paired with a vibrant sauce tomato-based, creamy, or Asian-inspired offer a lean-protein option that is comforting, satisfying, and highly customizable.-
This recipe is ideal for a wide range of eaters, including diet-conscious individuals, families, or anyone seeking a quick, crowd-pleasing dinner. It also adapts to gluten-free, low-carb, dairy-free, and vegan diets. With clear steps and flexible ingredients, you can bring wholesome flavor to your table with ease.
Benefits and Advantages
- Lean & Protein-Rich: Uses ground chicken to reduce saturated fat while providing a high-protein, satisfying meal.
- Quick & User-Friendly: Mix, shape, and cook meatballs in under 30 minutes. Oven-baking or pan-searing makes it convenient for busy schedules.
- Diet-Friendly Adaptations: Gluten-free, vegan, low-carb, and dairy-free options available with simple substitutions.
- Flavor Flexibility: Italian, Asian, Scandinavian, or Moroccan variations possible with the same base technique.
Ingredients Overview
Essential Ingredients
- 1 lb ground chicken (dark meat blend for moisture)
- 3/4 cup plain breadcrumbs (gluten-free if needed)
- 1 large egg (or 1 flax egg for vegan)
- 1/4 cup grated Parmesan (optional, omit for dairy-free)
- 1/4 cup finely chopped onion
- 2 cloves garlic, minced
- 2 tbsp chopped fresh parsley
- 1 tsp salt
- 1/2 tsp black pepper
- 1/2 tsp dried oregano or Italian seasoning (optional)
- 2 tbsp olive oil (for pan-searing)
- 2 cups tomato sauce or crushed tomatoes
- 1/2 cup low-sodium chicken or vegetable broth
- 1 tbsp tomato paste (optional)
- 1 tsp sugar or honey (optional)
- 1/4 cup fresh basil leaves, torn (optional)
- Red pepper flakes to taste (optional)
Vegan Options: Plant-based ground, flax egg, nutritional yeast in place of Parmesan.
Gluten-Free Options: Use gluten-free panko or almond flour.
Low-Calorie Options: Lean ground turkey or chicken breast; oven-bake instead of pan-fry.
Step-by-Step Preparation
Step 1: Prep Ingredients
- Preheat oven to 400°F if baking, or heat a skillet for pan-searing.
- Measure and chop all ingredients for efficiency.
Step 2: Mix Meatball Mixture
- Combine ground chicken, breadcrumbs, egg (or flax egg), onion, garlic, parsley, salt, pepper, and Parmesan or nutritional yeast.
- Mix gently to avoid dense meatballs.
Step 3: Form Meatballs
- Wet hands to prevent sticking.
- Portion 1.5 tablespoons per meatball (about 22-24 meatballs).
- Place on parchment-lined tray.
Step 4: Cook Meatballs
- Pan-Sear: Heat olive oil, brown meatballs 2-3 minutes per side.
- Oven-Bake: Bake 12-15 minutes at 400°F on a greased tray.
Step 5: Prepare Sauce
- Sauté onion and garlic in olive oil until translucent.
- Add tomato sauce, broth, tomato paste, sugar, and red pepper flakes. Simmer 5-7 minutes.
Step 6: Simmer Meatballs
- Nestle meatballs into sauce. Cover and simmer 10-12 minutes until internal temp reaches 165°F.
Step 7: Finish & Garnish
- Stir in fresh basil or parsley.
- Optional: Sprinkle Parmesan or nutritional yeast for a richer finish.
Step 8: Serve & Store
- Serve over pasta, zucchini noodles, rice, or toasted buns.
- Refrigerate leftovers up to 4 days or freeze up to 3 months.
Step 9: Variations
- Italian, Swedish, Asian, or Moroccan-style flavors.
- Add finely chopped spinach or kale for nutrition.
- Air fryer option for crispier exterior without extra oil.
Step 10: Plate Creatively
- Family dinner: Meatballs over spaghetti with extra sauce.
- Protein bowls: 3 meatballs with quinoa and roasted vegetables.
- Meal prep: Portion 6 meatballs with 2 cups sauce per container.
Advanced Tips & Tricks
- Keep meat cold for tender meatballs.
- Hydrate breadcrumbs for extra moisture.
- Form firm meatballs and avoid overmixing.
- Deglaze pan after searing for deeper sauce flavor.
- Rotate oven trays for even browning.
- Experiment with spices, sauces, and garnishes.
Storage Best Practices
- Refrigeration: Airtight container up to 4 days. Reheat gently with a splash of broth.
- Freezing: Freeze meatballs and sauce separately up to 3 months. Thaw overnight before reheating.
- Oven Reheat: Cover with foil at 350°F for 15-20 minutes.
- Microwave: Reheat covered in 60-second intervals.
Nutritional Value (Per Serving)
| Nutrient | Approx. Value |
|---|---|
| Calories | 310 kcal |
| Total Fat | 14 g |
| Saturated Fat | 3.2 g |
| Trans Fat | 0 g |
| Cholesterol | 120 mg |
| Sodium | 540 mg |
| Carbohydrates | 14 g |
| Dietary Fiber | 2 g |
| Sugars | 6 g |
| Protein | 29 g |
| Vitamin A | 12% DV |
| Vitamin C | 10% DV |
| Calcium | 8% DV |
| Iron | 12% DV |
FAQs
Q: Can I make ahead?
A: Yes, refrigerate up to 2 days or freeze up to 3 months.
Q: How to prevent meatballs from falling apart?
A: Use proper binders, avoid overmixing, keep mixture chilled.
Q: Gluten-free or vegan options?
A: Use gluten-free breadcrumbs or plant-based ground + flax egg and nutritional yeast.
Q: Oven instead of pan-fry?
A: Bake at 400°F for 12-15 minutes; then simmer in sauce.
Q: Internal temperature for meatballs?
A: 165°F for poultry meatballs.
Q: Great side dishes?
A: Whole-grain pasta, zucchini noodles, rice, quinoa, roasted vegetables, or salad.
