High protein and full of flavor, these Spinach and Feta Chicken Meatballs make an excellent healthy weeknight meal or meal prep protein!
Made with gluten free breadcrumbs, these meatballs keep their shape and brown beautifully.
TLDR: Why we love these chicken meatballs
MEAL PREP: With each meatball roughly 1oz of chicken, these meatballs work great for easy FLAVORFUL meal prep!
HIGH PROTEIN: Each serving of about 4 meatballs contain 25g protein! That makes them a great high protein option in line with Gluten Free Kung Pao Chicken or Fajita Chicken Bowls with Bell Peppers & Onions!
FLAVOR: Studded with briny feta and bright lemon flavor, these chicken meatballs aren't bland at all!
Feeling the meatball love? Try high protein Lamb & Beef Meatballs with Whipped Feta next.
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Ingredients
GROUND CHICKEN: Use lean ground chicken if you can find it; I used 93% lean ground chicken for the recipe!
FETA CHEESE: Crumbled feta goes a long way towards adding flavor for these meatballs! You'll need 2-3 ounces for the recipe, but reserve any extra you have as a topping when serving.
SPINACH: You'll need fresh spinach for this recipe, not frozen spinach.
GLUTEN FREE BREADCRUMBS: Promotes browning and provides structure to the meatballs. If gluten isn't a concern for you, standard panko breadcrumbs will work just fine here. For gluten free breadcrumbs, I saw good results with Aleia's gluten free & dairy free panko breadcrumbs.
EGG: You'll just need 1 large egg as a binder for these meatballs!
SPICES: Onion powder, garlic powder, salt, and pepper round out the meatballs and add a little more flavor.
Instructions
- Prep ingredients - assemble and measure all ingredients, chop up spinach, and crumble feta. Make sure to chop the spinach up enough; too many large pieces, and you'll have trouble getting the meatballs to stick together.
- Combine ingredients - Add all ingredients to a large bowl and mix together until everything is decently incorporated. Try not to overmix; that can create tougher meatballs.
- Form meatballs - Oil your hands with a teaspoon or two or olive oil to prevent sticking. Form meatballs that are about 2 inches in diameter. You should end up with about 16 meatballs.
- Bake at 400 degrees F - You'll bake these meatballs for 18-22 minutes, until the internal temperature reaches 165 degrees F and the meatballs are browned.
Variations & Substitutions
- Swap out spinach for zucchini: Spinach not your thing? Swap it with zucchini! You'll need 1 medium or 2 smaller zucchinis. Shred them, put them in cheesecloth, and squeeze out as much excess water as you can.
- Use parmesan instead of feta: If you want to change up the cheese involved, use parmesan as an easy swap! 2 ounces of grated parmesan should be plenty.
FAQs
I did test a batch without breadcrumbs. While they tasted okay, breadcrumbs are essential to help the meatballs keep their shape, brown in the oven, and keep a tender (not mealy) texture.
So I'd recommend using breadcrumbs, but if you must, you can skip them.
I've got an easy trick for you - put a little oil on your hands when forming the meatballs and they shouldn't stick!
Yes, you can freeze them either before or after baking!
If freezing before, form the balls and line them up on a baking sheet. Partially freeze them before transferring to a freezer-safe container and storing in the freezer. Bake from frozen, but increase the cook time until internal temperature is reached. The spinach will likely release some extra water while cooking.
If freezing after baking, let the meatballs cool and freeze in a sealed container. Reheat before eating.
How to serve spinach & feta chicken meatballs
- Marinara + pasta make a great, classic combination for these meatballs!
- Pesto also makes a fantastic sauce.
- When making these meatballs for meal prep, we often pair with rice, marinara sauce, and additional spinach.
More gluten free meal prep recipes
Looking for more high protein, meal prep-friendly recipes? Try Feta Greek Salad Meal Prep Bowls or Easy Pork & Rice Bowls with Peanut Sauce.
Other options that you can prep in advance include favorites like Dry-Rubbed Crockpot Pulled Pork and Grilled Maple Dijon Chicken Thighs!
Did you make spinach and feta chicken meatballs? I'd love to hear what you think! Comment below or tag me on Instagram.
Print📖 Recipe
Chicken Meatballs with Feta & Spinach
- Prep Time: 15 minutes
- Cook Time: 18 minutes
- Total Time: 33 minutes
- Yield: 16 meatballs 1x
- Category: Main Dish
- Method: Baked
- Diet: Gluten Free
Description
Tender and full of flavor, these gluten free chicken meatballs with feta and spinach make a high protein additional to dinnertime or meal prepped lunch! They have a slight lemon flavor that pairs wonderfully with feta and whatever sauce you serve it with.
Ingredients
- 1 pound lean ground chicken
- ½ cup panko breadcrumbs, gluten free
- 1 egg
- ⅓ cup crumbled feta cheese (2-3 ounces)
- 2 cups loosely-packed spinach, finely chopped
- 2 tablespoons finely chopped parsley
- ½ teaspoon kosher salt
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- 1 ½ tablespoons lemon juice
- 1 teaspoon lemon zest
Instructions
- Preheat the oven to 400 degrees F and line a baking sheet with parchment paper.
- In a large bowl, add ground chicken, breadcrumbs, egg, crumbled feta, chopped spinach, chopped parsley, salt, garlic powder, onion powder, lemon juice, and lemon zest. Mix with your hands or a spatula until just combined. Be careful not to overmix; as this can cause toughness in the finished meatballs.
- Wash and dry your hands. Use 1-2 teaspoons of olive oil to oil your hands and prevent the meatballs from sticking. Using your hands, form 16 meatballs, each about 2" in diameter, and line them up on the prepared baking sheet.
- Bake for 18-22 minutes, until meatballs have browned and internal temperature is at least 165 degrees F. Serve immediately or cool and store in the fridge for up to 5 days.
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