If you’re craving a hearty, comforting meal that’s full of flavor but still fits within your healthy eating goals, this High Protein Spaghetti and Italian Chicken Meatballs recipe is exactly what you need. Tender, juicy chicken meatballs, packed with flavor, paired with al dente spaghetti, and finished off with a rich marinara sauce—it’s a dish that’ll leave you satisfied but not overstuffed. Trust me, you won’t even miss the traditional beef meatballs once you try this lighter, protein-packed version!
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Why You’ll Love High Protein Spaghetti and Italian Chicken Meatballs
This dish isn’t just tasty; it’s got a ton of benefits too. Here’s why it’s bound to be a hit:
Packed with Protein: Chicken is a lean source of protein, and these meatballs are loaded with it. Perfect for fueling your muscles or just keeping you full and satisfied.
Light but Filling: The chicken meatballs are tender and juicy, while the spaghetti offers the perfect base to soak up all that flavorful marinara sauce. It’s a meal that doesn’t feel heavy, but still fills you up.
Great for Meal Prep: You can make a big batch of these meatballs ahead of time, and they freeze well too. That way, you’ve got a delicious, healthy meal ready to go whenever you need it.
Full of Flavor: With Italian seasonings, garlic, and a savory marinara sauce, this dish will make you feel like you’re sitting at an Italian trattoria, no passport required.
Simple and Quick: This recipe comes together relatively fast and is so much better than anything you’d get from a jar or takeout.
Ingredients
Here’s what you’ll need to create this mouthwatering meal:
Ground Chicken: The star of the show! It’s lean but full of flavor and perfect for meatballs.
Egg: This helps bind the meatballs and keeps them nice and moist.
Breadcrumbs: For texture and to help the meatballs hold their shape. You can use whole wheat breadcrumbs for a little extra fiber.
Parmesan Cheese: A sprinkle of this gives the meatballs a nice salty, umami flavor that takes them to the next level.
Garlic: Fresh garlic adds depth and a savory punch to the meatballs.
Italian Seasoning: A must-have for that classic Italian flavor—oregano, basil, thyme, and rosemary, all in one.
Salt and Pepper: To season the meatballs perfectly.
Olive Oil: For sautéing the meatballs and adding a bit of richness.
Spaghetti: The base of your dish. Whole wheat or gluten-free spaghetti work great if you prefer alternatives.
Marinara Sauce: A rich, savory sauce that complements the chicken meatballs beautifully. You can go with store-bought or homemade.
(Note: The full ingredients list, including measurements, is provided in the recipe card directly below.)
Instructions
Now that you’ve got your ingredients, let’s dive into making these delicious meatballs and spaghetti:
1. Prepare the Meatball Mixture: In a large bowl, combine the ground chicken, egg, breadcrumbs, Parmesan cheese, garlic, Italian seasoning, salt, and pepper. Mix everything together until well combined. Be careful not to overmix, as that can make the meatballs tough.
2. Form the Meatballs: Using your hands, form the mixture into small meatballs, about 1-2 inches in diameter. You should get around 20-25 meatballs, depending on the size.
3. Brown the Meatballs: Heat a large skillet over medium heat and add a drizzle of olive oil. Once hot, add the meatballs to the pan in batches, being careful not to overcrowd them. Cook for about 5-7 minutes, turning them to brown on all sides. They don’t need to be fully cooked at this stage since they’ll simmer in the marinara sauce later.
4. Simmer the Meatballs in Sauce: Once all the meatballs are browned, pour in your marinara sauce. Bring it to a simmer, cover the pan, and let the meatballs cook in the sauce for about 10-15 minutes, or until fully cooked through.
5. Cook the Spaghetti: While the meatballs are cooking, prepare the spaghetti according to package directions. Once cooked, drain and set aside.
6. Assemble the Dish: Serve the meatballs and sauce over the cooked spaghetti. Top with a sprinkle of fresh basil or extra Parmesan cheese if desired.
7. Serve and Enjoy: Plate your spaghetti and meatballs, grab a fork, and dig in! You’ve just made a healthy and delicious meal that’s sure to impress.
Nutrition Facts
Servings: 4
Calories per serving: 400
Preparation Time
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
How to Serve High Protein Spaghetti and Italian Chicken Meatballs
This dish is pretty perfect as is, but here are a few sides that would complement it beautifully:
Garlic Bread: Because what’s spaghetti without garlic bread? Make a light version using whole-grain bread and a little olive oil.
Roasted Vegetables: Roasted zucchini, bell peppers, or broccoli make a healthy, vibrant side that pairs wonderfully with the richness of the meatballs.
Simple Green Salad: A fresh salad with mixed greens, cherry tomatoes, and a light vinaigrette helps balance the richness of the dish.
Grilled Asparagus: Tender grilled asparagus adds a nice crunch and a burst of flavor to your meal.
Additional Tips
Here are a few pro tips to make your spaghetti and meatballs even better:
Use Lean Ground Chicken: For the healthiest option, stick to lean ground chicken to keep the meatballs light and low in fat.
Make Your Own Marinara Sauce: If you have the time, homemade marinara sauce is always a winner! It’s easy to make with crushed tomatoes, garlic, and Italian herbs.
Meal Prep It: Make a double batch of the meatballs and store them in the fridge for up to 3 days or freeze them for later. Just heat them up in the sauce when you’re ready to eat.
Spaghetti Alternatives: If you’re looking for a low-carb option, try zucchini noodles (zoodles) or spaghetti squash as a substitute for traditional pasta.
FAQ Section
Q1: Can I use ground turkey instead of ground chicken?
A1: Yes, ground turkey works just as well! It’s another lean protein that will keep the meatballs juicy.
Q2: How can I make this dish gluten-free?
A2: Use gluten-free breadcrumbs or oat flour as a substitute for the breadcrumbs.
Q3: Can I freeze the meatballs?
A3: Yes! Freeze the cooked meatballs in an airtight container for up to 3 months. When you’re ready to eat, just reheat them in the marinara sauce.
Q4: How do I make homemade marinara sauce?
A4: Simmer crushed tomatoes, garlic, onion, olive oil, salt, pepper, and a pinch of Italian seasoning for 15-20 minutes. It’s simple and so much better than store-bought!
Q5: Can I make this recipe ahead of time?
A5: Definitely! You can cook the meatballs and sauce ahead of time, then reheat them when you’re ready to serve.
Q6: Can I use a different type of pasta?
A6: Yes, you can use any type of pasta you prefer—whole wheat, gluten-free, or even a low-carb alternative like spiralized zucchini.
Q7: How do I store leftovers?
A7: Store the leftovers in an airtight container in the fridge for up to 3 days. Reheat in the microwave or on the stove.
Q8: Can I add vegetables to the sauce?
A8: Absolutely! You can add sautéed onions, bell peppers, or spinach to the sauce for an extra veggie boost.
Q9: Can I double the recipe?
A9: Yes, this recipe is easy to double if you’re feeding a crowd or prepping meals for the week.
Q10: Can I use beef for the meatballs?
A10: You can, but the chicken meatballs are lighter and still super flavorful. If you prefer beef, go for lean ground beef for a healthier option.
Conclusion
This High Protein Spaghetti and Italian Chicken Meatballs dish is the perfect way to enjoy a healthier, protein-packed version of a classic comfort food. It’s simple, full of flavor, and satisfying without being heavy. Whether you’re feeding your family, prepping meals for the week, or just looking for a delicious dinner, this recipe is sure to hit the spot. Enjoy!
Print
High Protein Spaghetti and Italian Chicken Meatballs
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Oven
- Cuisine: Italian
Description
This High Protein Spaghetti and Italian Chicken Meatballs is a deliciously healthy take on a classic Italian dish. Made with lean ground chicken, these meatballs are packed with protein, while the spaghetti is complemented by a flavorful, homemade marinara sauce. It’s the perfect meal for high-protein meal prep or a satisfying dinner that the whole family will enjoy!
Ingredients
For the Meatballs
- 1 lb (450g) ground chicken
- 1 large egg
- 1/2 cup breadcrumbs (whole wheat for added fiber)
- 1/4 cup grated Parmesan cheese
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper to taste
For the Marinara Sauce
- 1 tablespoon olive oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 can (14.5 oz/400g) crushed tomatoes
- 1 tablespoon tomato paste
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- Salt and pepper to taste
For the Pasta
- 8 oz (225g) whole wheat or gluten-free spaghetti
Instructions
- Preheat your oven to 375°F (190°C).
- In a large bowl, mix the ground chicken, egg, breadcrumbs, Parmesan cheese, parsley, garlic powder, oregano, basil, salt, and pepper.
- Shape the mixture into meatballs (about 1 to 1 ½ inches in diameter) and place them on a baking sheet lined with parchment paper.
- Bake the meatballs for 15-18 minutes, or until they reach an internal temperature of 165°F (74°C).
- While the meatballs are baking, prepare the marinara sauce. Heat olive oil in a medium saucepan over medium heat.
- Add the chopped onion and cook for 3-4 minutes until softened.
- Add the minced garlic and cook for an additional 1 minute.
- Stir in the crushed tomatoes, tomato paste, basil, oregano, salt, and pepper. Simmer for 10-15 minutes, stirring occasionally.
- Cook the spaghetti according to package instructions. Drain and set aside.
- Once the meatballs are done, add them to the marinara sauce and simmer for an additional 5 minutes to soak up the flavor.
- Serve the meatballs and sauce over the cooked spaghetti, and garnish with extra parsley or Parmesan cheese if desired.
Notes
- You can use any pasta of your choice – zucchini noodles are a great low-carb option!
- These meatballs freeze well, so feel free to make a double batch for meal prep.
- For extra flavor, add a sprinkle of red pepper flakes to the sauce.
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 8g
- Sodium: 700 mg
- Fat: 15 g
- Saturated Fat: 4g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 6g
- Protein: 40g
- Cholesterol: 80mg