High-Protein Chicken Parm Meatballs
High-Protein Chicken Parm Meatballs
Juicy chicken meatballs loaded with Parmesan and herbs — low-carb, sugar-free, and ready in 30 minutes
These high-protein chicken parm meatballs are tender, cheesy, and full of Italian flavor. Ground chicken is mixed with Parmesan, herbs, and a little mozzarella, then baked until golden. Every serving delivers 32 g of protein and only 2 g net carbs.
Low-carb, sugar-free, and perfect for a quick weeknight dinner or meal prep.
Why you’ll love these meatballs
- 32g protein per serving — a complete high-protein meal
- Only 2g net carbs and fully sugar-free
- Packed with Parmesan and Italian herbs
- Ready in about 30 minutes
- No breadcrumbs needed
- Great for meal prep or quick dinners
Health notes
- High protein: Ground chicken and Parmesan deliver the protein.
- Low carb: No breadcrumbs — cheese and egg keep them tender.
- Sugar-free: No added sugar in the mix or toppings.
- Fast: Mix, roll, and bake.
Key element — don’t overmix
Mix the chicken just until combined. Overmixing makes the meatballs dense instead of tender and juicy.
Ingredients
Meatballs
- 1 lb (450g) ground chicken
- ½ cup grated Parmesan
- ¼ cup shredded mozzarella
- 1 large egg
- 2 garlic cloves, minced
- 2 Tbsp chopped fresh parsley (or 1 tsp dried)
- 1 tsp Italian seasoning
- ½ tsp salt
- ¼ tsp black pepper
- Optional: 2 Tbsp almond flour if the mixture feels too wet
Optional finishing
- Extra Parmesan for sprinkling
- Sugar-free marinara for serving
- Fresh basil or parsley
Swaps
- Turkey: Use ground turkey instead of chicken.
- Air fryer: Cook at 375°F (190°C) for 12–15 minutes.
- Cheese-stuffed: Place a small cube of mozzarella in the center of each meatball.
- Spicy: Add red pepper flakes or a pinch of cayenne.
Instructions
| 1 | Preheat and mix. Preheat oven to 400°F (200°C). Line a baking sheet with foil or parchment. In a bowl, gently mix ground chicken, Parmesan, mozzarella, egg, garlic, parsley, Italian seasoning, salt, and pepper until just combined. |
| 2 | Form the meatballs. Scoop and roll into 12–16 meatballs (about 1½ inches). Place on the prepared baking sheet. |
| 3 | Bake. Bake 18–22 minutes until cooked through and lightly golden on top. Internal temperature should reach 165°F (74°C). |
| 4 | Finish and serve. Optional: sprinkle with extra Parmesan in the last 2–3 minutes. Serve hot with sugar-free marinara if desired. |
Pro tips
- Mix the ingredients gently so the meatballs stay tender.
- If the mixture feels too wet, add a spoonful of almond flour.
- Wet your hands lightly when rolling to prevent sticking.
- These reheat well — store in an airtight container for up to 4 days.
- For extra browning, broil the last 1–2 minutes.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 280 |
| Protein | 32g |
| Net carbohydrates | 2g |
| Total carbohydrates | 2g |
| Fiber | 0g |
| Total fat | 15g |
| Sodium | 520mg |
Estimates based on ground chicken, Parmesan, and mozzarella. Exact numbers vary with cheese brands and portion size.
Variations
Classic chicken parm style
Serve over zucchini noodles or spaghetti squash with sugar-free marinara and extra mozzarella.
Air-fryer version
Cook at 375°F (190°C) for 12–15 minutes, shaking halfway.
Spinach Parmesan
Add a handful of finely chopped spinach to the mixture.
Buffalo chicken
Add a spoonful of hot sauce to the mix and serve with a low-carb ranch dip.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Store covered |
| Freezer | Up to 2 months | Freeze cooked meatballs; thaw and reheat |
| Reheat | Oven or air fryer | Keeps them from getting soggy |
FAQ
Test your knowledge
5 quick questions about these chicken parm meatballs
1. Protein per serving?
2. Net carbs per serving?
3. Why mix the meat gently?
4. About how long do these take?
5. Best way to reheat leftovers?
