Ingredients
- 1 large egg
- 1 pound ground chicken (93% lean preferred)
- ½ cup whole wheat panko breadcrumbs
- ⅓ cup finely grated Parmesan cheese
- 2 tablespoons extra-virgin olive oil, divided
- 1 teaspoon dried oregano
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon kosher salt
- ¼ teaspoon red pepper flakes
- 2 tablespoons tomato paste, divided
- 3 tablespoons flat-leaf parsley, finely chopped
- 2½ cups fresh spinach, lightly packed and finely chopped
- For Serving (optional): Tomato sauce, cooked whole wheat pasta, zucchini noodles, buns, or toothpicks for appetizers
Instructions
- Preheat oven to 400°F (200°C) and place rack in upper third. Lightly coat a 9×13-inch baking dish or rimmed baking sheet with nonstick spray.
- In a large bowl, beat the egg. Add ground chicken, breadcrumbs, Parmesan, 1 tablespoon olive oil, oregano, garlic powder, onion powder, salt, red pepper flakes, chopped parsley, 1 tablespoon tomato paste, and finely chopped spinach.
- Mix gently with a fork or hands until just combined—do not overmix.
- Shape mixture into 12 meatballs and place in prepared dish, spaced 1 inch apart.
- In a small bowl, whisk remaining 1 tablespoon olive oil with 1 tablespoon tomato paste. Brush mixture over tops of meatballs.
- Bake for 18–22 minutes in the upper third of the oven, or until meatballs are cooked through (internal temp 165°F/74°C).
- Serve hot with pasta, zucchini noodles, in a hoagie bun, or as an appetizer with toothpicks and sauce.
Notes
- Do not overmix the meatball mixture to avoid dense meatballs.
- These meatballs freeze well—cool completely, then freeze on a baking sheet before transferring to a freezer bag.
- Try serving with marinara sauce and spaghetti for a classic meal.
- Great for meal prep—make a double batch and store for quick meals.
- Prep Time: 15 minutes
- Cook Time: 18 minutes
- Category: Main Course
- Method: Baked
- Cuisine: Italian
- Diet: Halal
Nutrition
- Serving Size: 1 meatball
- Calories: 95
- Sugar: 1g
- Sodium: 180mg
- Fat: 6g
- Saturated Fat: 1.5g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 3g
- Fiber: 0.5g
- Protein: 8g
- Cholesterol: 35mg
