Meal Prep Garlic Butter Chicken Meatballs with Cauliflower Rice
Tired of eating the same bland chicken and broccoli for lunch every day? I get it. Meal prep can feel like a chore, and the food can get boring fast.
But what if you could have juicy, flavor-packed meatballs swimming in garlic butter sauce? And what if it was actually good for you and super easy to make?
This recipe for garlic butter chicken meatballs is a game changer for your weekly lunches. It’s simple, quick, and tastes way better than it has any right to.
What You’ll Need
Here are the simple ingredients you need to grab from the store. Nothing too fancy, I promise.
For the Chicken Meatballs:
- 1 lb ground chicken
- 1/4 cup grated Parmesan cheese
- 1/4 cup plain breadcrumbs (or almond flour)
- 1 large egg
- 2 cloves garlic, minced
- 1 tsp dried parsley
- 1/2 tsp salt
- 1/4 tsp black pepper
For the Garlic Butter Sauce & Cauliflower Rice:
- 16 oz bag of cauliflower rice (fresh or frozen)
- 4 tbsp butter (or ghee)
- 4 cloves garlic, minced
- 2 tbsp fresh parsley, chopped
- A pinch of red pepper flakes (optional)
- Salt and pepper to taste
Tools You’ll Use
You don’t need a professional kitchen for this. Just a few basic tools will do the job.
| Tool | Purpose |
|---|---|
| Large Bowl | Mixing meatballs |
| Baking Sheet | Cooking meatballs |
| Large Skillet | Making sauce & rice |
| Spatula | Stirring |
How to Make Garlic Butter Chicken Meatballs
Follow these simple steps. It’s hard to mess this one up.
Step 1: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper so nothing sticks.
Step 2: In a large bowl, gently mix the ground chicken, Parmesan, breadcrumbs, egg, minced garlic, parsley, salt, and pepper. Use your hands, but don’t overmix it!
Step 3: Roll the mixture into about 1-inch meatballs. You should get around 20-24 of them. Place them on the baking sheet.
Step 4: Bake for 15-18 minutes, or until they are cooked through and lightly golden.
Step 5: While the meatballs are baking, heat the butter in a large skillet over medium heat. Add the minced garlic and cook for about a minute until you can smell it.
Step 6: Add the cauliflower rice to the skillet. Cook, stirring often, for 5-7 minutes until it’s tender. If you’re using frozen rice, make sure to cook off any extra water.
Step 7: Once the meatballs are done, add them to the skillet with the cauliflower rice.
Step 8: Sprinkle with fresh parsley and red pepper flakes. Give everything a good stir to coat the meatballs in that yummy garlic butter. Serve it up!
Pro Tips
I’ve made a lot of meatballs in my day. Here are a few tricks to make yours even better.
- Don’t Overmix: When you mix the meatball ingredients, be gentle. Overworking the meat makes them tough and dry. Mix just until everything is combined.
- Use a Scoop: Use a small cookie or ice cream scoop to form your meatballs. This keeps them all the same size so they cook evenly.
- Get Some Color: For extra flavor, you can pan-sear the meatballs for a minute on each side before baking. Or, broil them for the last 1-2 minutes of cooking.
Substitutions and Variations
Don’t have something on the list? No problem. Here are some easy swaps.
| Ingredient | Substitution |
|---|---|
| Ground Chicken | Ground turkey, pork |
| Breadcrumbs | Almond flour, panko |
| Butter | Ghee, olive oil |
| Cauliflower Rice | Broccoli rice, quinoa |
You can also add some finely chopped spinach or zucchini to the meatball mix to sneak in more veggies.
Meal Prep & Storage
This recipe is perfect for making ahead.
Once cooked, let everything cool down. Then, divide the meatballs and cauliflower rice into 4-5 airtight containers.
They will stay fresh in the fridge for up to 4 days. When you’re ready to eat, just pop a container in the microwave for a couple of minutes.
Nutritional Info & Diet Swaps
This meal is naturally low in carbs. Here’s a rough idea of the nutrition per serving.
| Nutrition | Amount (Approx.) |
|---|---|
| Calories | 450 kcal |
| Protein | 35g |
| Fat | 30g |
| Net Carbs | 8g |
To make this fit specific diets:
- Keto: Use almond flour instead of breadcrumbs.
- Paleo/Whole30: Use ghee instead of butter and skip the Parmesan cheese. Use a compliant binder like almond flour.
FAQs
Here are some common questions people ask.
Q1. Can I use frozen cauliflower rice?
Ans: Yes, you can. Just make sure to cook it a little longer to let all the extra water evaporate. You don’t want a soggy mess.
Q2. My meatballs turned out dry. What did I do wrong?
Ans: You probably overcooked or overmixed them. Ground chicken is lean, so it dries out fast. Mix gently and watch them closely in the oven.
Q3. Can I cook these in an air fryer?
Ans: Absolutely. Cook them at 375°F (190°C) for about 10-12 minutes, shaking the basket halfway through.
Wrapping Up
That’s it! A simple, tasty meal prep recipe that won’t bore you to tears. It’s a lifesaver on busy weeks when you still want to eat well.
Give it a shot and see how you like it.
Drop a comment below and let me know how it turned out for you. I’d love to hear about it
