Feta, dill and sun-dried tomato. Children eat them, which is the highest compliment available.
These are the meatballs that earn their place in the freezer. Feta keeps them moist, dill and sun-dried tomato keep them from tasting like plain chicken, and they bake in under twenty minutes.
Roll the full batch, bake half and freeze half raw on a tray. Dinner three weeks from now is already handled.
At a glance
Time 30 min
Serves 5 servings
Calories 290
Protein 31 g
Carbohydrate 8 g
Fat 15 g
Ingredients
1½ lbs ground chicken
¼ cup panko breadcrumbs
½ red onion, finely chopped
¼ cup sun-dried tomatoes, chopped
½ cup crumbled feta
¼ cup fresh dill, finely chopped
1 egg
½ tbsp Italian seasoning
½ tbsp garlic powder
2 tsp salt
1 tsp black pepper
1 tsp chilli flakes
Method
Preheat the oven to 400°F and line a baking sheet with parchment.
Combine the chicken, panko, onion, sun-dried tomatoes, feta, dill, egg and all the seasonings. Mix until just combined — do not overmix.
Roll into 1½-inch balls and set them on the sheet.
Bake 18–20 minutes, until golden and cooked through (165°F inside).
Serve warm with a squeeze of lemon and your favourite dip — tzatziki, hummus or garlic yogurt sauce.
Notes
Serve with: Cucumber salad, roasted sweet potatoes or cauliflower rice for a balanced, high-protein plate.
Make it easier: Freeze half raw on a tray, then bag them. Dinner, pre-solved.
Frequently asked questions
Can I freeze chicken meatballs raw?
Yes, and it is the better way. Freeze them in a single layer on a tray first, then transfer to a bag. Bake from frozen, adding about five minutes.
How do I stop chicken meatballs drying out?
Do not overmix, and take them out at 165°F. The feta and onion release moisture as they bake, which is most of the insurance you need.
More like this
This recipe is one of ten in Jeem’s Busy Moms Recipe Guide — quick, high-protein meals built for mothers balancing work, family and their own well-being.
Nutrition figures are estimates and will vary with brands, portion sizes and substitutions. This is general information, not individual dietary advice.
