Rosemary Parmesan Chicken Meatballs

Great for a light meal or a crowd-pleasing appetizer, these lean chicken meatballs are full of flavor and high in protein.


  • 1 pound Lean Ground Chicken
  • 1/3 cup dry oatmeal
  • 3 tablespoons white onion, diced
  • 1/4 tsp garlic powder
  • 1/4 tsp dried thyme
  • 1/4 tsp salt
  • 1/2 tsp fresh rosemary, diced
  • 1/8 tsp ground mustard
  • 1 tablespoon water
  • 1/4 cup Parmesan, Shredded Cheese (divided)
  • 1/2 tablespoon vegetable oil (or avocado oil)
  • 1 cup grape tomatoes
  • 1 clove garlic, finely minced
  • 4 cups fresh spinach leaves
  • 2 cups no sugar-added Pasta Sauce
  • 2 tablespoons basil, chopped

Makes 4


  1. Preheat oven to 400'F.
  2. In a large mixing bowl combine ground chicken, oats, onion, garlic powder, dried thyme, salt, rosemary, ground mustard, water and 2 Tablespoons of Parmesan cheese. Stir just until combined, do not overmix.
  3. Shape mixture into ping pong ball size meatballs and place in a large 13 x 9 baking dish. (Make 16 meatballs)
  4. Bake at 400'F for 15-18 min, or until chicken is cooked through and slightly golden. Sprinkle a pinch of remaining shredded Parmesan cheese on each meatball during the last 5 minutes of cooking.
  5. While meatballs are cooking prepare spinach. In a large saucepan over medium heat add oil and grape tomatoes. Saute, covered for 4-5 minutes until tomatoes softened and burst.
  6. Add garlic and saute 1 minute more.
  7. Add in spinach leaves and sauce and saute for 2-4 minutes until spinach is wilted and sauce is warmed through.
  8. Serve meatballs hot on top of warm spinach tomato sauce, garnish with fresh basil.

Tip: To serve as an appetizer pour warm spinach tomato sauce in a serving dish and arrange meatballs on top with a toothpick in each one.
Note: If you pair this with pasta, keep in mind that 1/2 cup of cooked pasta typically has 18 to 22 grams of total carbohydrates, depending on the brand and ingredients.
*4 meatballs alone, without sauce, have 6 grams of total carbohydrate.

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Nutrition facts

Serves 4 (about 4 meatballs each)

  • calories: 276
  • calories from fat: 98
  • carbohydrates: 16.0g
  • cholesterol: 85mg
  • dietary fiber: 5.2g
  • potassium: 658mg
  • protein: 29.1g
  • saturated fat: 3.7g
  • sodium: 481mg
  • sugars: 5.8g
  • total fat: 10.9g
  • trans fat: 0.0g
Photograph by Kelly Dabel. All rights reserved. Used with permission.

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