Chicken Parmesan Meatball Bake (Healthy & Easy)
This healthy chicken parmesan meatball bake is a new way to enjoy your regular meatballs. Check out this easy recipe that's guaranteed to satisfy you.
Equipment
Large rimmed baking sheet
parchment paper
9x13 inch (33x23cm) casserole dish
Large mixing bowl
Cookie scoop (1.5 tablespoon size)
Instant-read thermometer
Ingredients
1 pound ground chicken - minced chicken, about 450g
1 medium egg
3 cloves garlic - minced
1 teaspoon onion powder
1 tablespoon Italian seasoning - dried
¼ teaspoon red pepper flakes
½ cup breadcrumbs - whole-wheat, unseasoned, about 55g
2 cups Marinara sauce (tomatoes, garlic, herbs, and onions - pasta sauce in southern hemisphere for Italian seafood dish) - divided, about 480ml
¼ cup Parmesan cheese - finely grated, about 25g
5 ounces spinach - fresh ; finely chopped, about 140g
1 cup mozzarella cheese - reduced-fat, shredded, about 115g- 1 can non-stick cooking spray
Instructions
- Preheat oven to 375°F / 190°C (170°C fan-forced). Line a large rimmed baking sheet with parchment paper and spray with non-stick cooking spray.1 can non-stick cooking spray
- In a large mixing bowl, combine ground chicken, egg, minced garlic, onion powder, Italian seasoning, red pepper flakes, breadcrumbs, 1/4 cup (60ml) of the marinara sauce, grated Parmesan cheese, and chopped spinach. Mix gently with your hands or a spatula until just combined — do not over-mix or the meatballs will be dense.1 pound ground chicken, 1 medium egg, 3 cloves garlic, 1 teaspoon onion powder, 1 tablespoon Italian seasoning, 1/4 teaspoon red pepper flakes, 1/2 cup breadcrumbs, 2 cups Marinara sauce (tomatoes, garlic, herbs, and onions - pasta sauce in southern hemisphere for Italian seafood dish), 1/4 cup Parmesan cheese, 5 ounces spinach
- Using a 1.5-tablespoon cookie scoop or your hands, portion the mixture into 20 evenly sized meatballs (about 1.4 oz / 40g each). Place them on the prepared baking sheet, spacing them about 1 inch apart. Bake for 15 minutes until the exterior is set and lightly golden.
- While the meatballs bake, spray a 9x13 inch (33x23cm) casserole dish with non-stick cooking spray. Spread 3/4 cup (180ml) of the marinara sauce evenly across the bottom of the dish.1 can non-stick cooking spray, 2 cups Marinara sauce (tomatoes, garlic, herbs, and onions - pasta sauce in southern hemisphere for Italian seafood dish)
- Transfer the par-baked meatballs to the casserole dish, arranging them in a single layer over the sauce. Spoon the remaining 1 cup (240ml) of marinara sauce over the meatballs, then sprinkle the shredded mozzarella evenly on top.2 cups Marinara sauce (tomatoes, garlic, herbs, and onions - pasta sauce in southern hemisphere for Italian seafood dish), 1 cup mozzarella cheese
- Bake for an additional 15 minutes, or until the cheese is melted and golden brown and the meatballs reach an internal temperature of 165°F (74°C). Let rest for 5 minutes before serving.
Notes
Storage: Keep cooked meatballs in sauce in an airtight container in the fridge for up to 4 days. Reheat in a covered microwave-safe dish on medium power for 90 seconds.
Freezer: Cool completely, freeze in a single layer in sauce, then transfer to freezer bags. Keeps for up to 3 months. Thaw overnight in the fridge before reheating.
Make-Ahead: Shape raw meatballs, place on the lined tray, cover with plastic wrap, and refrigerate up to 24 hours before baking — the cold firms the mixture and helps them hold shape.
Substitution: Ground turkey works as a 1:1 swap. Use a thigh-and-breast blend if possible — pure breast turkey dries out faster than chicken.
Pro Tip: Use a cookie scoop (about 1.5 tablespoons) for uniform meatballs that cook evenly. Don't over-compact the mixture — a gentle roll gives a more tender result.
Nutrition
Serving: 1servingCalories: 73kcalCarbohydrates: 4gProtein: 7gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 1gTrans Fat: 0.02gCholesterol: 32mgSodium: 210mgPotassium: 247mgFiber: 1gSugar: 1gVitamin A: 832IUVitamin C: 4mgCalcium: 74mgIron: 1mg
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