Spinach & Onion Chicken Meatballs (Baked, 108 Cal)
These ground chicken meatballs are a perfect with pasta, zoodles, on a hero, with veggies, brown rice, or salad.
Equipment
Rimmed baking sheet
parchment paper
Medium saucepan or skillet
Large mixing bowl
Instant-read thermometer
Cookie scoop (1.5 tablespoon size)
Ingredients
1 pound ground chicken - minced chicken, about 450g
½ cup breadcrumbs - plain ; 55g
½ cup Parmesan cheese - finely grated, 50g — use 1/4 cup (25g) for a milder flavour
¼ cup milk - 60ml
1 medium egg
¼ teaspoon dried basil - increase to 1/2 teaspoon for a stronger herb flavour
½ teaspoon garlic powder
1 pinch salt - to liking
1 pinch ground black pepper - to liking
5 oz baby spinach - fresh ; 140g, about 4 packed cups — or use 1 1/2 cups thawed and squeezed frozen spinach
¼ cup white onion - finely chopped, 40g — about 1/4 of a medium onion
½ tablespoon olive oil - 7ml
1 pinch red pepper flakes - optional- 1 tablespoon cooking spray - if not using parchment paper
Instructions
- Preheat oven to 400°F / 200°C (205°C fan-forced).
- In a medium skillet or saucepan, heat the olive oil over medium heat. Add the chopped onion and sauté for 2–3 minutes until soft and translucent. Add the spinach and cook, stirring occasionally, until fully wilted — about 2 minutes for fresh spinach or 3–4 minutes for frozen. Remove from heat.1/2 tablespoon olive oil, 1/4 cup white onion, 5 oz baby spinach
- Set spinach and onion aside to cool (let cool for 5–10 minutes while you prepare other ingredients).
- In a large mixing bowl, combine ground chicken, breadcrumbs, egg, milk, cheese, and spices.1 pound ground chicken, 1/2 cup breadcrumbs, 1 medium egg, 1/4 cup milk, 1/2 cup Parmesan cheese, 1/4 teaspoon dried basil, 1/2 teaspoon garlic powder, 1 pinch salt, 1 pinch ground black pepper, 1 pinch red pepper flakes
- Gently fold the vegetables into the meat mixture until just combined. Do not overwork the mixture — overmixing toughens lean chicken meatballs.5 oz baby spinach, 1/4 cup white onion
- Line a rimmed baking sheet with parchment paper or spray with cooking spray.1 tablespoon cooking spray
- Using a 1.5-tablespoon cookie scoop or wet hands, portion the mixture into 12 meatballs (about 1.5 oz / 43g each). If the mixture feels too wet, refrigerate for 10 minutes to firm up before shaping.
- Bake at 400°F / 200°C for 20–25 minutes until the internal temperature reaches 165°F / 74°C. The meatballs should be lightly golden on the outside and cooked through with no pink remaining in the centre.
- Let the meatballs rest on the baking sheet for 3–5 minutes before serving — this allows them to firm up slightly and makes them easier to move without breaking.
Notes
Storage: Keep cooked meatballs in a sealed container in the refrigerator for up to 4 days.
Freezing: Freeze in a single layer on a baking sheet until solid (about 2 hours), then transfer to a freezer bag. Keeps for up to 3 months.
Reheating: From frozen, bake at 350°F / 175°C for 15–18 minutes until 165°F / 74°C at the centre, or microwave in 60-second bursts on medium power. Adding a splash of water or sauce to the pan prevents drying.
Make-Ahead: Mix and shape the meatballs up to 24 hours in advance — refrigerate on the lined baking sheet covered with cling film, then bake straight from the fridge (add 2–3 minutes to the bake time).
Pro Tip: Mix the meat and binders together first, then fold the cooled vegetables in last. This prevents overworking the lean chicken, which toughens the finished meatball.
Nutrition
Serving: 1servingCalories: 117kcalCarbohydrates: 5gProtein: 9gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.03gCholesterol: 50mgSodium: 149mgPotassium: 300mgFiber: 1gSugar: 1gVitamin A: 1174IUVitamin C: 4mgCalcium: 69mgIron: 1mg
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