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High Protein Chicken Meatballs Meal Prep

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Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Calories: 450kcal
Servings: 5 People
Metric - Imperial

Ingredients

Meatballs

  • Oil Spray
  • 750 g Chicken or Turkey Mince
  • 8 g Smoked Paprika
  • 4 g Dried Oregano
  • 1 Brown (Yellow) Onion Grated
  • 1 Small Zucchini Grated
  • 3 Garlic Cloves Grated
  • Salt & Pepper

Sweet Potato Mash

  • 1 kg Sweet Potato Peeled & Chopped
  • 60 ml Milk
  • 14 g Unsalted Butter
  • 2 Garlic Cloves Grated
  • 4 g Smoked Paprika
  • 4 g Ground Cumin
  • Salt & Pepper

Garlic Yogurt Sauce

  • 250 g Low-Fat Greek Yogurt
  • 1 Garlic Clove Grated
  • ¼ Lemon Juiced
  • 15 g Dijon Mustard
  • 5 g Fresh Dill or Flat Leaf Parsley
  • Salt & Pepper

Method

  • 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.
Chef's Tips
Sauté the grated onion and zucchini until lightly golden and let them cool before mixing into the raw mince, as written — this cooks off their excess moisture first, which stops the meatballs turning mushy or falling apart once baked.
Roll the meatballs to an even size across all 20 — uniform sizing is what gets them all cooked through at the same rate, whether baking or pan-frying.
If pan-frying instead of baking, check for doneness rather than relying on the 8–10 minute window alone — mince meatballs can vary enough in thickness that a quick check (cut one open or use a thermometer) is worth it before pulling them all.
Storage & Reheating
Refrigerate for up to 4 days, or freeze for up to 3 months, in an airtight container.
To reheat, microwave in 1-minute bursts for a total of 3 minutes, stirring or checking between bursts. Add the garlic yogurt sauce, fresh or once reheated. Thaw frozen portions in the fridge overnight before reheating.
Serving 400gCalories 450kcalCarbohydrates 40gProtein 43gFat 10gSaturated Fat 3gMonounsaturated Fat 1gCholesterol 56mgSodium 478mgPotassium 1215mgFiber 9gSugar 12gVitamin A 1860IUVitamin C 96mgCalcium 220mgIron 1.9mg