Go Back

High-Protein Baked Chicken Meatballs Marinara - Simple, Juicy, and Meal-Prep Friendly

Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 1.5 pounds lean ground chicken (93–98% lean)
  • 1/2 cup part-skim ricotta cheese (or cottage cheese, blended smooth)
  • 1/3 cup finely grated parmesan cheese
  • 1 large egg
  • 1/2 cup whole wheat breadcrumbs (or panko)
  • 2 tablespoons chopped fresh parsley (or 2 teaspoons dried)
  • 1 teaspoon dried oregano
  • 3 cloves garlic, minced
  • 1 teaspoon onion powder
  • 1/2 to 3/4 teaspoon kosher salt, to taste
  • 1/2 teaspoon black pepper
  • 1–2 tablespoons olive oil (for your hands and baking sheet)
  • 3 cups marinara sauce (store-bought or homemade)
  • Optional for serving: fresh basil, extra parmesan, red pepper flakes, cooked pasta or zucchini noodles

Method
 

  1. Preheat the oven: Set to 425°F (220°C). Line a rimmed baking sheet with parchment or lightly oil it.
  2. Mix the base: In a large bowl, whisk the egg, ricotta, parmesan, garlic, onion powder, oregano, parsley, salt, and pepper until smooth.
  3. Add chicken and crumbs: Add the ground chicken and breadcrumbs. Use a fork or your hands to gently combine. Do not overmix or the meatballs can turn dense.
  4. Form the meatballs: Lightly oil your hands. Scoop about 2 tablespoons per meatball (a small cookie scoop helps) and roll into balls. You should get 20–24 meatballs. Space them evenly on the tray.
  5. Bake: Place on the center rack and bake 12–15 minutes, until the centers read 165°F (74°C) or the juices run clear. They should be lightly golden.
  6. Warm the sauce: While they bake, heat marinara in a large skillet or pot over medium-low until gently simmering.
  7. Sauce and simmer: Transfer baked meatballs into the marinara. Simmer 3–5 minutes to let flavors meld. If the sauce thickens too much, add a splash of water.
  8. Serve: Spoon over pasta, spaghetti squash, or greens. Finish with fresh basil, extra parmesan, and red pepper flakes if you like a little heat.