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
Units
Scale
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