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High Protein Chicken Meatball Bowls - A Simple, Satisfying Meal Prep Favorite

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the chicken meatballs:
  • 1.5 pounds ground chicken (93–96% lean)
  • 1/2 cup finely minced onion (or grated)
  • 3 cloves garlic, minced
  • 1/3 cup panko breadcrumbs (or almond flour for gluten-free)
  • 1 large egg
  • 2 tablespoons chopped fresh parsley (or 2 teaspoons dried)
  • 1 teaspoon dried oregano
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon smoked paprika (optional)
  • 1 tablespoon olive oil (for searing or brushing if baking)
  • For the bowls:
  • 2 cups cooked brown rice or quinoa (about 1 cup uncooked)
  • 2 cups chopped vegetables (broccoli florets, bell peppers, or green beans)
  • 1 cup cherry tomatoes, halved
  • 1 small cucumber, diced (optional)
  • 1 avocado, sliced (optional)
  • Lemon wedges, for serving
  • For the yogurt herb sauce:
  • 3/4 cup plain Greek yogurt (2% or 5% for creamier texture)
  • 1 tablespoon lemon juice
  • 1 teaspoon lemon zest
  • 1 tablespoon extra-virgin olive oil
  • 1 small garlic clove, grated
  • 2 tablespoons chopped fresh dill or parsley
  • Pinch of salt and pepper

Method
 

  1. Cook the base: Prepare brown rice or quinoa according to package directions. Fluff and set aside.
  2. Prep the veggies: Steam or roast broccoli and bell peppers until crisp-tender. Season lightly with salt and a drizzle of olive oil.
  3. Make the meatball mixture: In a large bowl, combine ground chicken, onion, garlic, panko, egg, parsley, oregano, salt, pepper, and smoked paprika. Mix gently with a fork or your hands until just combined. Avoid overmixing.
  4. Form the meatballs: With damp hands or a scoop, form 18–20 meatballs, about 1.5 tablespoons each. Place on a plate or sheet pan.
  5. Cook on the stovetop (option 1): Heat 1 tablespoon olive oil in a large nonstick skillet over medium heat. Add meatballs in a single layer, not crowding the pan. Sear 2–3 minutes per side until browned, then cover and cook another 4–6 minutes, turning once, until cooked through. Internal temp should reach 165°F (74°C).
  6. Or bake (option 2): Preheat oven to 425°F (220°C). Line a sheet pan with parchment. Lightly brush or spray meatballs with oil. Bake 12–15 minutes, turning once, until browned and at 165°F (74°C).
  7. Make the yogurt herb sauce: Stir together Greek yogurt, lemon juice, zest, olive oil, garlic, dill or parsley, salt, and pepper. Adjust lemon and salt to taste.
  8. Assemble the bowls: Divide rice or quinoa among bowls. Top with meatballs, cooked veggies, tomatoes, and cucumber. Add avocado if using. Spoon over the yogurt sauce and finish with a squeeze of lemon.