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High Protein Garlic Parmesan Meatballs - Easy, Juicy, and Meal-Prep Friendly

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 1.5 pounds lean ground turkey or chicken (93% lean is a sweet spot)
  • 1/2 cup finely grated Parmesan cheese (plus extra for serving)
  • 1/3 cup plain breadcrumbs (regular or panko; use almond flour for low-carb)
  • 1/4 cup low-fat Greek yogurt (adds moisture and protein)
  • 1 large egg
  • 4 cloves garlic, minced (or 1 teaspoon garlic powder in a pinch)
  • 2 tablespoons chopped fresh parsley (or 1 teaspoon dried)
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon crushed red pepper flakes (optional)
  • 1/2 to 3/4 teaspoon kosher salt, to taste
  • 1/2 teaspoon black pepper
  • 1–2 tablespoons olive oil (for brushing)
  • Lemon wedges, for serving (optional but brightens everything)
  • Optional finishing: 1 tablespoon melted butter mixed with 1 clove minced garlic and 1 tablespoon chopped parsley for a light drizzle

Method
 

  1. Preheat and prep: Heat your oven to 400°F (200°C). Line a rimmed baking sheet with parchment or lightly oil it to prevent sticking.
  2. Mix the base: In a large bowl, whisk the egg, Greek yogurt, garlic, parsley, Italian seasoning, onion powder, red pepper flakes (if using), salt, and pepper until smooth. Stir in the Parmesan and breadcrumbs.
  3. Add the meat: Gently fold in the ground turkey or chicken with a spatula or your hands. Mix just until combined. Overmixing makes meatballs tough.
  4. Shape: Lightly oil your hands. Roll into 18–22 meatballs, about 1.5 inches each. Place them on the prepared sheet with a little space between.
  5. Brush and bake: Brush the tops with a touch of olive oil. Bake for 14–16 minutes, until just cooked through (internal temp 165°F/74°C).
  6. Optional broil: Turn on the broiler and brown the tops for 1–2 minutes for a light crust. Watch closely to prevent burning.
  7. Finish and serve: If using, drizzle with the quick garlic-butter-parsley mix and a squeeze of lemon. Sprinkle extra Parmesan. Serve hot with your favorite sides.