High Fiber Chicken Meatballs (with White Beans)
Tender baked chicken meatballs stretched with mashed white beans for added fiber and structure. This batch size is perfect for a family dinner and still leaves a few leftovers for lunches or grain bowls.
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
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.
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.
Nutrition
Calories: 377kcalCarbohydrates: 18gProtein: 28gFat: 22gSaturated Fat: 6gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gTrans Fat: 0.1gCholesterol: 112mgSodium: 1078mgPotassium: 711mgFiber: 1gSugar: 2gVitamin A: 406IUVitamin C: 5mgCalcium: 199mgIron: 2mg
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