High Protein Chicken Meatballs Meal Prep (Quick, Budget-Friendly & Delicious)
This easy chicken meatballs meal prep is packed with protein, perfect for busy weeks. Made with lean chicken, spices, and paired with sweet potato mash, it’s a quick, budget-friendly recipe that makes five hearty portions. Great for gym-goers, meal preppers, or anyone who wants healthy food without the fuss.
Ingredients
Meatballs
- Oil Spray
- 750g (1.6lb) - Chicken Mince or Turkey
- 2 tsp (8g) - Smoked Paprika
- 2 tsp (4g) - Dried Oregano
- 1 - Small Brown (Yellow) Onion, Grated
- 1 - Small Zucchini, Grated
- 3 - Garlic Cloves, Grated
- Salt & Pepper
Sweet Potato Mash
- 1kg (2.2lb) - Sweet Potato, Peeled & Chopped
- 1/4 (60ml) - Milk
- 1 Tbsp (14g) - Unsalted Butter
- 2 - Garlic Cloves, Grated
- Salt & Pepper
- 1 tsp (4g) - Smoked Paprika
- 1 tsp (4g) - Ground Cumin
Garlic Yogurt Sauce
- 1 ¼ Cups (250g) - Low-Fat Greek Yogurt
- 1 - Garlic Clove, Grated
- 1/4 - Lemon, Juiced
- 1 ½ tsp (15g) - Dijon Mustard
- 5g (0.2oz) - Dill or Parsley
- Salt & Pepper
Instructions
- Peel and chop the sweet potato and add it to cold water. Bring the potatoes to a boil and cook for 12-15 minutes, or until fork-tender. Drain and set aside to cool slightly. Place the sweet potatoes back into the pot, add milk or unsalted butter, salt, and pepper, and mash until smooth. Add smoked paprika and ground cumin, if using, and check for seasoning. Set aside.
- Grate the vegetables into a bowl. Place a pan over medium-high heat, add spray oil and saute the grated veg for 4-5 minutes or until lightly golden. Remove and let cool.
- Add the sautéed, grated vegetables, chicken mince, smoked paprika, dried oregano, and salt and pepper to a bowl. Mix to combine and roll into 20 even-sized meatballs.
- Preheat the oven to 200°C (400°F) and bake for 15-16 minutes, or until golden brown. Alternatively, cook them in a pan for 8-10 minutes, or until cooked.
- Mix all the garlic yogurt sauce ingredients in a bowl and combine. Pour the sauce into a squeezy bottle and store in the fridge until ready to serve.
- Portion into 5x 750ml meal prep containers. Sweet potato mash at the bottom, four meatballs over the top, drizzle with the yogurt sauce, or add once reheated.
Nutrition Guide
The above nutrition guide is based on daily averages and is calculated for a single portion.
Recipe Notes
Chicken Meatballs Meal Prep Storage Instructions
Fridge
Store the chicken meatballs and mash in airtight containers for up to 4 days.
Freezer
Freeze in individual portions for up to 3 months. Allow meals to cool completely before freezing. Use freezer-safe containers.
Chicken Meatballs Meal Prep Reheating Instructions
Microwave (from fridge)
Heat on high for 2–3 minutes, stirring halfway to ensure even heating.
Microwave (from frozen)
Defrost overnight in the fridge, then reheat as above. Or microwave on low for 6–8 minutes, stirring halfway.
Optional (to refresh)
To keep it moist, add a splash of water or a drizzle of olive oil before reheating.
Watch How To Make The Recipe
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