High-Protein Zucchini Chicken Meatballs

Ingredients

For the Chicken Meatballs

• 1½ lb (680 g) lean ground chicken
• 1 medium zucchini, approximately 200–250 g
• 1 large egg
• ½ cup finely grated Parmesan cheese
• ½ cup whole-wheat breadcrumbs
• 3 cloves garlic, finely minced
• ¼ cup finely chopped fresh parsley
• 2 tablespoons finely chopped onion
• 1 teaspoon Italian seasoning
• 1 teaspoon paprika
• ½ teaspoon onion powder
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ¼ teaspoon red pepper flakes, optional
• 1 teaspoon lemon zest
• 1 tablespoon olive oil

For the High-Protein Yogurt Sauce

• 1 cup plain Greek yogurt
• 1 tablespoon fresh lemon juice
• 1 small garlic clove, grated
• 1 tablespoon chopped fresh parsley
• 1 tablespoon chopped fresh dill
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 1–2 tablespoons water, as needed

Optional Garnishes

• Fresh parsley
• Fresh dill
• Lemon wedges
• Grated Parmesan
• Red pepper flakes
• A drizzle of olive oil

Instructions

Why This Step Matters

1. Zucchini naturally contains a large amount of water. If you add all that liquid directly to the chicken mixture, the meatballs can become loose and difficult to shape.
2. Removing excess moisture gives you the best combination of juiciness and structure .
3. Place the ground chicken into a large mixing bowl.
4. Add:
5. Squeezed zucchini
6. Egg
7. Parmesan
8. Breadcrumbs
9. Garlic
10. Onion
11. Parsley
12. Italian seasoning
13. Paprika
14. Onion powder
15. Garlic powder
16. Salt
17. Black pepper
18. Red pepper flakes
19. Lemon zest
20. Add the olive oil.
21. Using clean hands or a wooden spoon, gently combine everything until evenly incorporated.

Important

1. Do not aggressively knead the mixture.
2. Overworking ground chicken can make the finished meatballs dense and chewy. Mix only until the ingredients are distributed throughout the meat.
3. Cover the bowl and refrigerate the mixture for approximately 15–20 minutes .
4. This gives the breadcrumbs time to absorb some of the moisture and makes the mixture easier to shape.
5. If the mixture still feels extremely wet after chilling, add another tablespoon or two of breadcrumbs.
6. Preheat your oven to 425°F (220°C) .
7. Line a baking sheet with parchment paper or lightly grease it.
8. Using a spoon or small cookie scoop, divide the mixture into approximately 20–24 portions.
9. Roll each portion gently between your palms to form a ball.
10. Aim for approximately 1½ inches (4 cm) in diameter.
11. Place the meatballs on the prepared baking sheet, leaving a little space between them.
12. Lightly brush or spray the outside with a small amount of olive oil.
13. Place the baking sheet in the preheated oven.
14. Bake for approximately 18–23 minutes , depending on the size of the meatballs.
15. Turn them halfway through cooking if you want more even browning.
16. The chicken should reach an internal temperature of 165°F (74°C) .
17. Once cooked, remove the meatballs from the oven and allow them to rest for approximately 5 minutes.
18. These meatballs are excellent in an air fryer.
19. Preheat the air fryer to approximately 400°F (200°C) .
20. Lightly spray the basket.
21. Arrange the meatballs in a single layer.
22. Cook for approximately 10–14 minutes .
23. Shake or turn them halfway through.
24. Check that the center reaches 165°F (74°C) .
25. Avoid overcrowding the basket because good air circulation helps the outside brown beautifully.
26. If you prefer a golden, slightly crisp exterior:
27. Heat 1 tablespoon olive oil in a large skillet over medium heat.
28. Carefully place the meatballs into the pan.
29. Cook for approximately 3–4 minutes per side.
30. Turn them carefully so they brown on multiple sides.
31. Reduce the heat slightly if they are browning too quickly.
32. Continue cooking until the center reaches 165°F (74°C).
33. While the meatballs cook, prepare the sauce.
34. Add Greek yogurt to a bowl.
35. Mix in:
36. Lemon juice
37. Garlic
38. Parsley
39. Dill
40. Salt
41. Black pepper
42. Add water gradually until the sauce reaches your preferred consistency.
43. Taste and adjust the seasoning.
44. For more brightness, add additional lemon juice.
45. For more garlic flavor, add another small grated garlic clove.
46. Arrange the hot chicken meatballs on a serving plate.
47. Drizzle or spoon the Greek yogurt sauce over them.
48. Finish with:
49. Fresh parsley
50. Fresh dill
51. Lemon wedges
52. Parmesan
53. A pinch of red pepper flakes
54. Serve immediately.
55. These meatballs are particularly useful for meal preparation.
56. Prepare a large batch and divide them into individual containers.

High-Protein Meal-Prep Combination

1. For each container, add:
2. 4–5 chicken meatballs
3. 1 cup cooked rice
4. Roasted zucchini or broccoli
5. A large spoonful of Greek yogurt sauce
6. Fresh lemon
7. This creates a balanced meal containing protein, carbohydrates, vegetables, and healthy fats.
8. You can also replace the rice with:
9. Quinoa
10. Potatoes
11. Whole-wheat pasta
12. Couscous
13. Bulgur
14. Sweet potato

Notes

Allow cooked meatballs to cool before placing them in an airtight container. Store them in the refrigerator and use them within 3–4 days . For longer storage, freeze them in a single layer first. Once frozen, transfer them to a freezer-safe container or bag. To reheat, use an oven, air fryer, or microwave until heated thoroughly.

Nutrition

Calories: 300–340 kcal · Protein: 38–43 g · Fat: 10–13 g · Carbohydrates: 10–14 g · Fiber: 2–3 g · Sugar: 3–4 g · Sodium: 450–650 mg