Healthy Chicken Rice Meatballs

(5.0)
By Judy Capodanno
Published 2/7/2022
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Diabetic
Healthy Chicken Rice Meatballs

Made with ground chicken, rice, and spices, these meatballs are lighter than their traditional beef counterparts. This family favorite can easily be turned into a gluten-free chicken recipe by omitting the flour in the sauce.

Total Time
60 minutes
Servings
8
Calories
220
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Why You’ll Love These Healthy Chicken Rice Meatballs

For a lighter take on a classic meatball recipe, try these healthy chicken meatballs. Made with a mixture of low-fat ground chicken and rice and accented by an interesting flavor combination of dill, cumin, paprika, garlic, nutmeg, parsley and pepper, these are not your average meatballs. Instead they’re a healthy meatball recipe that is light and flavorful. The meatballs taste delicious on their own, but it’s the savory sauce that really makes this dish, keeping the meatballs moist and adding a whole new dimension to this flavorful chicken dinner recipe.

If you want to make these meatballs gluten-free, omit the flour and use a gluten-free alternative like rice flour or cornstarch for thickening the sauce. Rice is already a gluten-free food and none of the other ingredients in this chicken and rice recipe contain gluten. If you have a gluten allergy or sensitivity or have celiac disease, be sure to check labels on all prepared products, like chicken broth, just to be sure they’re safe to eat.

Some people are intimidated by making meatballs, but they’re easy to make and are a fun way to get the kids involved in cooking. You may need to get your hands dirty, but that’s half the fun! Although this healthy meatball recipe looks like it has a lot of ingredients, many of them are spices and you probably have most right in your pantry. That makes it a great weeknight meal you can throw together even when you’re short on time. These meatballs are also a good option if you’re looking for high protein meal prep ideas.

Our Chicken Rice Meatballs pair perfectly with a variety of side dishes. Consider serving them with Green Beans with Tomatoes, Squash and Tomato Salad or Zucchini Quinoa Pilaf for a healthy and colorful accompaniment. Or whip up a side of fluffy Garlic Mashed Potatoes for a comforting touch.

Ingredients

Recipe yields 8 servings

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How to Make Chicken Rice Meatballs

  1. Step 1

    In a bowl, combine the chicken, uncooked rice, egg, 1 tablespoon of the yogurt, dill, garlic, 1/8 teaspoon salt and black pepper. With wet hands, roll the chicken mixture into 1-inch balls.

  2. Step 2

    In a large saucepan, heat the olive oil over medium heat. Add the onion and carrot and sauté for about 3 minutes, or until the vegetables begin to soften. Add the flour and mix to coat the vegetables; cook for 1 minute. Slowly add chicken broth and stir until smooth and thickened. Add tomato paste mixture, remaining 2 tablespoons yogurt, cumin, nutmeg, paprika, remaining 1/2 teaspoon salt and black pepper to taste and cook until gravy is thickened and smooth. Add the meatballs. Bring the sauce to a boil. Reduce the heat to low, cover and cook for 25 minutes, or until the meatballs are no longer pink. Sprinkle with fresh parsley.

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Nutrition Facts

Serving Size:
5 meatballs

220
Calories
9
g
Fat
95
mg
Cholesterol
338
mg
Sodium
14
g
Carbs
2
g
Sat. Fat
0
g
Fiber
24
g
Protein
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More Recipes Like Healthy Chicken Rice Meatballs

Looking for other heart-healthy chicken recipes the whole family can enjoy? Try beloved classics like Grilled Chicken with Corn Salsa, Chicken Stir-Fry or Sheet Pan Asian Chicken. They all contain mouth-watering flavors and nutritious ingredients to satisfy your taste buds and promote wellness.

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