Chicken and Zucchini Meatballs
User Reviews
5
Chicken and Zucchini Meatballs
Description
Chicken and Zucchini Meatballs blend ground chicken with fresh zucchini grated and carefully drained to avoid excess moisture in the mixture. The breadcrumbs, egg, and milk work together to bind the ingredients, while garlic powder, onion powder, salt, and pepper add depth to the mild chicken flavor. Olive oil helps maintain moisture and tenderness during baking. The meatballs are formed into roughly 1½-inch balls and baked on a lightly oiled sheet at 400°F until cooked through.
With a slightly loose and sticky meatball mixture, refrigeration before shaping helps firmness. These meatballs have a delicate texture due to the zucchini and are versatile for pairing with sauces, pasta, or salads. They hold together well once baked and can be frozen either raw or cooked for convenience.
Adjustments include using gluten-free breadcrumbs or plant-based milk substitutes like oat milk for dairy-free options. Salt applied to the zucchini draws out water, preventing sogginess without the use of paper towels, which could damage the grated vegetable. Cooking times may vary if meatball size changes, so using a meat thermometer ensures proper doneness.
Ingredients
- 2 cups zucchini about 2 small or 1 large zucchini, grated
- 1 egg
- 1/2 cup plain breadcrumbs (panko or regular are fine)
- 1/4 cup milk (see notes)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon kosher salt (plus more for the zucchini)
- 1/4 teaspoon black pepper
- 2 tablespoons extra-virgin olive oil (plus more for greasing the pan)
- 1 lb. ground chicken (or turkey)
Instructions
- Grate the zucchini (I used a box grater) onto a clean kitchen towel or cloth napkin (see notes). Spread it out in a thin layer across the towel and sprinkle with a pinch of the salt. Let it sit for 5-10 minutes (the salt will draw the water out).
- Preheat your oven to 400 degrees F. Grease a rimmed baking sheet with a thin layer of olive oil (first line with foil, for easy clean-up, if you prefer).
- In a large bowl, mix together the egg (1), plain breadcrumbs (½ cup), milk (¼ cup), garlic powder (½ teaspoon), onion powder (½ teaspoon), kosher salt (½ teaspoon), black pepper (¼ teaspoon), and olive oil (2 tablespoons). Set aside.
- Roll the grated zucchini up in the towel and wring out as much water as possible over your sink. Add the grated zucchini to the bowl, as well as the ground chicken (1 lb.). Mix together well (your hands will work best for this, but a spoon will work if you don't want to touch the mixture).
- Form balls about 1 ½ inch in diameter (approximately 20 meatballs) and place on the prepared baking sheet. I recommend using a cookie scoop for this, which will help form meatballs of uniform size as well as aid in forming balls out of a somewhat sticky/loose mixture (see notes).
- Bake at 400 degrees for about 20-25 minutes, until internal temperature has reached 165 degrees F. Optional: for the last 3-5 minutes, broil the meatballs to brown them a bit on the top.
- Serve with marinara sauce over cooked pasta, in a meatball sub, as a main with sides, an app with a dip, or however you like to serve meatballs!
Notes
- You can omit milk or substitute it with plant-based options like oat milk without sacrificing moisture.
- Olive oil included in the mixture enhances juiciness but can be reduced for a lower-fat version.
- The mixture will be sticky; chilling it before shaping makes forming meatballs easier.
- Cooking times vary with meatball size; use a meat thermometer to check for safe internal temperature.
- These meatballs freeze well, either raw or cooked; bake from frozen adjusting cooking time accordingly.
- Use a clean kitchen towel or cloth for draining zucchini instead of paper towels to maintain texture.
- Gluten-free and dairy-free versions can be made by choosing suitable breadcrumbs and milk substitutes.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 307 kcal
% Daily Value*
| Serving | 5meatballs | |
| Calories | 307kcal | 15% |
| Carbohydrates | 13g | 4% |
| Protein | 24g | 48% |
| Fat | 18g | 28% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 10g | 50% |
| Trans Fat | 1g | 50% |
| Cholesterol | 120mg | 40% |
| Sodium | 477mg | 20% |
| Potassium | 817mg | 17% |
| Fiber | 1g | 4% |
| Sugar | 3g | 6% |
| Vitamin A | 179IU | 4% |
| Vitamin C | 11mg | 12% |
| Calcium | 64mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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