High-Protein Herb Chicken Meatballs with Creamy White Bean Sauce: 38g Protein Per Serving

If you’re serious about body composition, you know that hitting your daily protein targets while staying satisfied is non-negotiable. These herb-packed chicken meatballs deliver serious protein density in under 30 minutes, making them ideal for weeknight meals, meal prep, or anyone managing their appetite and muscle mass.

Unlike traditional meatballs loaded with breadcrumbs, these are made with ground chicken and minimal fillers, paired with a silky white bean and herb puree that adds satiety without unnecessary calories. One skillet. One meal. 38g of muscle-building protein per serving.

Why This Recipe Works for Fat Loss and Muscle Preservation

Ground chicken is one of the leanest protein sources available—roughly 165 calories and 31g protein per 3.5 oz serving. White beans add soluble fiber and resistant starch, both proven to increase satiety and support metabolic health. Together, they create a meal that keeps you full for hours while preserving lean mass during a calorie deficit.

The fresh herb base (basil, parsley, oregano) adds flavor without added sodium or sugar, letting you control seasoning while boosting the antioxidant profile. This is food that tastes indulgent but aligns with your goals.

Ingredients (Serves 4)

For the Meatballs:

• 1.5 lbs ground chicken (93/7 or 96/4 blend)
• 1/3 cup finely minced fresh parsley
• 2 tbsp fresh basil, minced
• 1 tbsp fresh oregano, minced (or 1 tsp dried)
• 1/4 cup grated Parmesan cheese
• 2 cloves garlic, minced
• 1 large egg
• 1/4 tsp sea salt
• 1/8 tsp black pepper
• 1/2 tsp red pepper flakes
• Zest of 1 lemon
• 1 tbsp olive oil (for cooking)

For the White Bean Puree:

• 1 can (15 oz) white beans (cannellini), drained and rinsed
• 3 cloves garlic, minced
• 2 tbsp fresh lemon juice
• 2 tbsp fresh basil
• 1/4 cup low-sodium chicken broth
• 1 tbsp extra virgin olive oil
• 1/2 tsp sea salt
• 1/4 tsp black pepper

Instructions

Step 1: Prepare the Meatball Mixture

In a large bowl, combine ground chicken, parsley, basil, oregano, Parmesan, minced garlic, egg, salt, pepper, red pepper flakes, and lemon zest. Mix gently with your hands until just combined—overworking the mixture makes tough, dense meatballs. Form into 16 evenly-sized balls (about 1.5 inches diameter).

Step 2: Sear the Meatballs

Heat 1 tbsp olive oil in a large non-stick skillet over medium-high heat. Once shimmering, carefully place meatballs in the pan. Sear for 3-4 minutes per side until golden brown. You’re aiming for an internal temperature of 165°F (use a meat thermometer). Transfer to a plate and set aside.

Step 3: Make the White Bean Puree

In the same skillet (no need to wash), add garlic and sauté for 30 seconds over medium heat. Add white beans, lemon juice, basil, chicken broth, olive oil, salt, and pepper. Simmer for 3-4 minutes, then use an immersion blender to puree until smooth and creamy. Alternatively, carefully transfer to a food processor, blend, and return to the skillet.

Step 4: Combine and Serve

Return meatballs to the skillet and gently fold into the bean puree. Simmer over low heat for 3-5 minutes. Taste and adjust seasoning. Serve immediately over brown rice, cauliflower rice, or with roasted vegetables on the side.

Macro Breakdown Per Serving (1 of 4)

• Calories: 348
• Protein: 38g
• Carbohydrates: 18g
• Fiber: 4g
• Fat: 12g

Note: Macros calculated using USDA FoodData Central. Actual values may vary based on brand and preparation method.

Pro Tips

Meal Prep Like a Pro: Make the meatballs and puree separately. Store each in airtight containers for up to 4 days. Reheat gently in a skillet over low heat—this prevents the meatballs from drying out. Freezer-friendly for up to 3 months.

Protein Scaling: Eating in a surplus or doing heavy strength training? Serve 5 meatballs (190 calories, 47g protein) with a side of rice. In a deficit? Stick with 4 meatballs and load half your plate with non-starchy vegetables for volume without calories.

Flavor Variations: Swap basil for cilantro and use lime juice instead of lemon for a different profile. Add 1/2 tsp smoked paprika to the meatball mixture for depth. Experiment with different fresh herbs based on what you have on hand.

Batch Cooking: Double or triple the recipe. Meatballs freeze exceptionally well and thaw quickly, making them perfect for grab-and-go protein when life gets busy.

Inspired by content from Skinnytaste (https://www.skinnytaste.com/chicken-meatballs-with-pesto-white-bean-puree/?adt_ei=*|EMAIL|*)