Chicken meatballs with white beans might not be the first place you expect to find a fiber boost, but that is exactly what makes this recipe so useful. These high fiber chicken meatballs bake up tender and flavorful while quietly adding extra fiber thanks to a can of mashed white beans mixed right into the meatball mixture.
Lately I have been on a personal mission in my kitchen to see how many places I can sneak beans into recipes where my family would never expect them. I already cook a lot of bean-forward meals, but I started wondering what would happen if I slipped beans into more traditional dishes too. Could I add fiber, stretch the meat a little further, and still have the dish taste exactly like the classic version?
These meatballs became the perfect experiment. Over the course of a couple weeks I made multiple batches and did a few blind taste tests with my husband and kids. I asked them to try two versions of meatballs and see if they could identify which one was different. Even after several rounds, they could not reliably tell which meatballs had beans in them. My husband eventually guessed that beans must be involved, but he still could not pick out the bean version from the regular one.
The result is a meatball that tastes like a classic baked chicken meatball, but quietly adds fiber, stretches the meat a little further for the week, and works beautifully for meal prep.
Jump to:
Ingredient Notes
White beans - The secret ingredient in this recipe. When mashed, they blend into the meatball mixture almost completely. Once baked, they are essentially invisible, but they add fiber and help keep the meatballs tender.
Ground chicken - Ground chicken keeps these meatballs light while still delivering plenty of protein. Ground turkey works equally well if that is what you have on hand.
Parmesan cheese - Parmesan adds saltiness and helps build the classic meatball flavor profile. It also contributes to browning during baking.
Breadcrumbs - Breadcrumbs help bind the meatballs and keep the texture consistent. They absorb moisture from the beans and chicken so the meatballs stay tender rather than dense.
Garlic and onion - These aromatics add depth and balance the mild flavor of the chicken.
Instructions
Start by preheating your oven to 400F (205C). Line a large baking sheet with parchment paper and drizzle it lightly with olive oil.
In a large bowl, mash the drained white beans with a potato masher until they are mostly smooth. You are looking for a texture similar to thick hummus, but it is fine if a little texture remains.
Add the ground chicken, finely chopped onion, chopped garlic, breadcrumbs, grated Parmesan, olive oil, salt, crushed red pepper flakes, black pepper, and herbs if you are using them.
Mix everything gently until just combined. Try not to overwork the mixture because that can make meatballs tough.
Rub a little olive oil on your hands and form the mixture into evenly sized meatballs. Place them spaced apart on the prepared baking sheet.
Bake the meatballs for about 25 minutes. Check that the bottoms are browning nicely, flip them over, and return them to the oven for about 5 more minutes until cooked through and lightly golden.
How to Serve High Fiber Chicken Meatballs
Serve with marinara and pasta for an easy weeknight dinner.
Add them to grain bowls with roasted vegetables and a simple sauce.
Tuck them into wraps or pita with greens and yogurt sauce.
Serve alongside a hearty bean salad such as my Dense Bean Salad.
Pair with roasted vegetables and a spoonful of Lemon Herb Sauce.
Tips, Tricks and Alterations
Use ground turkey - Ground turkey works exactly the same in this recipe if that is what you have available.
Adjust the herbs - Fresh parsley, basil, or oregano all work well here.
Make it meal prep friendly - These meatballs store well in the refrigerator for several days and reheat easily.
Freeze for later - Once cooled, the meatballs freeze well. Reheat them in a 350F oven until warmed through.
You can also make the mixture ahead of time and store it in the refrigerator for several hours before baking.
If you enjoy experimenting with beans in unexpected places, you might also enjoy some of the other bean-forward recipes on the site.
Recipe
Recipe Card
Ingredients
- 1½ pounds ground chicken or turkey
- 1 15 ounce can white beans, drained and rinsed
- 1 onion finely chopped
- 3 teaspoons chopped garlic
- 1 cup breadcrumbs
- 1 cup grated Parmesan cheese
- 3 tablespoons olive oil
- 1½ teaspoons kosher salt
- ½ teaspoon crushed red pepper flakes
- ½ teaspoon black pepper
- ¼ cup chopped fresh herbs optional
Instructions
- Preheat the oven to 400F (205C). Line a large baking sheet with parchment paper and drizzle lightly with olive oil.
- In a large mixing bowl, mash the drained white beans with a potato masher until mostly smooth, similar to a thick hummus but with some texture remaining.1 15 ounce can white beans, drained and rinsed
- Add the ground chicken, chopped onion, garlic, breadcrumbs, Parmesan, olive oil, salt, crushed red pepper flakes, black pepper, and herbs if using.1½ pounds ground chicken, 1 onion, 3 teaspoons chopped garlic, 1 cup breadcrumbs, 1 cup grated Parmesan cheese, 3 tablespoons olive oil, 1½ teaspoons kosher salt, ½ teaspoon crushed red pepper flakes, ½ teaspoon black pepper, ¼ cup chopped fresh herbs
- Mix gently until just combined.
- Lightly oil your hands and form the mixture into evenly sized meatballs. Place them spaced apart on the baking sheet.
- Bake for about 25 minutes. Flip the meatballs and bake for another 5 minutes until cooked through and lightly golden.
Notes
The white beans help keep the meatballs tender while adding fiber and extra protein.
These meatballs freeze well once cooled. Reheat in a 350F oven until warmed through.
Serve with pasta, grain bowls, wraps, or roasted vegetables. Nutrition facts are automatically calculated using an online tool and should be considered best estimates.
Did you make this recipe? Let me know!