Sunday, April 14, 2024
HomeHealthy EatingSheet Pan Greek Meatballs with Vegetables

Sheet Pan Greek Meatballs with Vegetables


this Pan Greek Meatballs The recipe is one the whole family will love! This recipe features lemon and herb chicken meatballs with a mix of perfectly seasoned roasted vegetables and chickpeas.

Pictured above are two plates filled with Greek chicken meatballs, roasted chickpeas, veggies and hummus.

Easy Sheet Pan Dinner

We can never get enough of sheet pan dinners in our house. I mean, what's not to love? They are largely hands-off; you only dirty one plate and you feed the whole family.

This sheet pan Greek meatballs recipe is a favorite for all of these reasons, but also because the flavor is amazing and you get tons of veggies with added fiber from chickpeas! Perfectly seasoned vegetables and chickpeas complement the lemon and herb flavors of the chicken meatballs.

This recipe is delicious, gluten-free, and optionally dairy-free!

Is it better to cook meatballs in the oven or on the stovetop?

While both cooking methods have their own benefits, I like to make this chicken meatballs recipe on a sheet pan with vegetables and chickpeas. This way, I can have a healthy, hearty meal and only have to clean one plate later!

Pictured above is a plate filled with Greek chicken meatballs, roasted chickpeas, veggies and hummus.Pictured above is a plate filled with Greek chicken meatballs, roasted chickpeas, veggies and hummus.

Required raw materials

This Greek meatballs recipe is made using only a few good-for-you ingredients you probably already have.

For vegetables/chickpeas:

  • Oil: Just grease the pan with a little oil to prevent sticking.
  • Chickpeas: I like to keep it simple by using a can of chickpeas, drained and rinsed. If you like cooking chickpeas, feel free to do so! You will need 15 oz.
  • vegetable: I used a combination of red bell peppers, red onions, and eggplant, but feel free to use any seasonal fresh vegetables that sound good to you.
  • lemon juice: A drizzle of lemon juice brings just enough citrus flavor to the vegetables.
  • spices: We add the ideal flavor with a simple mix of garlic powder, dried oregano, salt, and pepper.

For the chicken meatballs:

  • Egg: Eggs are the binding agent for our meatballs. Helping them stay in shape is crucial.
  • Almond powder: The almond flour helps absorb the moisture from the chicken and lemon and retain it inside the meatballs.
  • Salt and pepper: A little salt and pepper give these meatballs just the right amount of flavor.
  • lemon peel: Take the zest of a lemon and add the citrus to the meatballs.
  • garlic: I recommend fresh chopped garlic for best flavor.
  • spinach: You'll need 1/2 cup chopped frozen spinach. Be sure to squeeze out the excess water before adding it to the meat mixture so you don't end up with soggy meatballs.
  • Feta cheese: Feta cheese is optional but a classic addition to Greek-style food.
  • onion: Slice thinly to distribute evenly.
  • chicken: Either white meat or dark meat will work. You will need 1 lb.
  • coriander: For decoration!

What ingredients make meatballs stick together?

Eggs are the key ingredient for meatballs to keep their shape! You don’t need many – this recipe only calls for one – but it does make a big difference.

How to Make Greek Chicken Meatballs

  1. Prepare vegetables/chickpeas: In a large mixing bowl, add all ingredients for vegetables and chickpeas. Stir to combine, then transfer mixture to a lightly oiled pan. Spread evenly and bake at 400°F for 15 minutes.
  2. Prepare meatballs: In a large bowl, combine eggs, almond flour, oregano, salt, pepper, lemon zest and garlic. Stir to combine, then add the spinach, feta, green onions and ground chicken.
  3. Portion and bake: Using a small cookie scoop, portion the meat mixture onto the baking sheet along with the vegetables and chickpeas. Bake for another 10 minutes or until meatballs are cooked through. Garnish with parsley and serve or portion out for meal prep.

How long do you heat the meatballs in the oven?

The meatballs themselves need to be in the oven for 10 minutes!

Since the chickpeas and veggies need a little extra time, you'll need to roast them in the oven for 15 minutes before adding the meatballs, then cook everything together and cook the meatballs for the 10 minutes it takes.

To make sure the meatballs are cooked through, use a meat thermometer to check the internal temperature. The temperature should be 165°F.

How to prevent meatballs from sticking in the oven?

Grease the pan! Coating the pan with a light coating of oil or cooking spray will prevent meatballs, vegetables, and chickpeas from sticking to the pan or burning while cooking.

Why do my meatballs fall apart on the pan?

There are several reasons why meatballs may not hold their shape when baked:

  • Too much flour. A little bit of flour helps keep the meat moist inside the meatballs. Too much Flour creates dry and crispy meatballs. Carefully measure two tablespoons to get the perfect ratio of wet and dry ingredients.
  • The meatballs were overcooked. Over-baking, especially lean meat like chicken, can cause meatballs to dry out quickly. Make sure to remove them from the oven when the internal temperature reaches 165°F.
Side view of Greek meatballs on plate with grilled vegetables, chickpeas, hummus and lemon wedges.Side view of Greek meatballs on plate with grilled vegetables, chickpeas, hummus and lemon wedges.

Tips and Notes

  • prepare in advance! You can prepare this meal the night before to make it a success! Chop the vegetables, prepare the chickpeas with spices, and make the meatball mixture. Just store everything in the refrigerator overnight so you can bake it the next day!
  • Pre-roast vegetables and chickpeas. If you put everything in the oven, the meatballs will be overcooked by the time the veggies and chickpeas are done roasting.
  • Make sure the meatballs are evenly sized. I recommend about 1 inch in diameter so they cook all the way through at the same rate.
  • Don't overcrowd the pot. I use a 12″ x 18″ pan to ensure there is enough room for all the recipe components. If you only have smaller pans, you may want to divide everything into two pans – one for the vegetables and one for the meatballs.

Variety

  • Use other vegetables. I like the combination of red bell peppers, red onions, and eggplant with the Greek meatballs, but feel free to use any veggies you think would taste good. This recipe would be delicious with cauliflower and/or broccoli florets, diced zucchini, zucchini, grape tomatoes, and more.
  • Make it dairy-free. Just omit the feta cheese to keep this recipe dairy-free!
  • Use another type of meat. Try swapping the ground chicken for ground turkey – the cooking times will be similar!
Pictured above is a plate filled with Greek chicken meatballs, roasted chickpeas, veggies and hummus.Pictured above is a plate filled with Greek chicken meatballs, roasted chickpeas, veggies and hummus.

Food recommendations

This sheet pan dinner is a complete meal in itself. But, of course, you can’t go wrong with bulking it up with a side dish or two! Here are some ideas:

Prepare meals!

Are there any leftovers? This chicken meatballs recipe is a great meal prep option! Portion accordingly, store in the refrigerator, and enjoy fresh, healthy lunches all week long.

How to store

Leftover meatballs, vegetables, and chickpeas can be stored in an airtight container in the refrigerator for 3-4 days. To reheat, spread them on a baking sheet and heat in a 350°F oven until heated through.

How to Freeze Greek Meatballs

While I don’t recommend freezing veggies and chickpeas, you can freeze meatballs!

To freeze meatballs, let them cool completely, then flash-freeze on a baking sheet until firm. Once completely frozen, transfer to a ziplock bag or freezer-safe container and store for up to 3 months.

When you're ready to serve, let them thaw in the refrigerator overnight, then reheat in the oven until warmed through.

Watch the video here:

More sheet pan recipes to try


Pin this recipe to save for later!

Hold him down!

Pictured above are two plates filled with Greek chicken meatballs, roasted chickpeas, veggies and hummus.Pictured above are two plates filled with Greek chicken meatballs, roasted chickpeas, veggies and hummus.

For the vegetables and chickpeas:

  • 1 spoon Oil
  • 1-15 ounce Can chickpeas be used? Drain and rinse
  • 1 red bell pepper Core and slice
  • 1 shallots Core and slice
  • ½ eggplant Cut into 1-inch pieces
  • 1 spoon lemon juice
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • ½ teaspoon Salt
  • ½ teaspoon black pepper

For the meatballs:

  • 1 Egg
  • 2 spoon Almond powder
  • 1 teaspoon oregano
  • ½ teaspoon Salt
  • ½ teaspoon black pepper
  • Zest of 1 lemon
  • 2 clove garlic minced
  • 1/2 cup frozen chopped spinach squeeze out
  • 1/2 cup feta cheese Add more decorations (optional)
  • 2 green onions
  • 1 pound. chicken white or dark meat
  • coriander for decoration
  • Preheat oven to 400°F and lightly oil a 12-inch x 18-inch pan.

  • Combine all ingredients for vegetables and chickpeas in a large bowl and stir to combine. Spread the vegetable mixture evenly on the baking sheet and bake for 15 minutes.

  • Meanwhile add eggs, almond flour, oregano, salt, pepper, lemon zest, and garlic to a bowl and stir until combined. Add the spinach, feta, green onions, and minced chicken and stir to combine.

  • Remove the pan from the oven after 15 minutes and move the vegetables and chickpeas to the sides to make room for the center of the meatballs.

  • Use a small spoon (such as a cookie spoon) to spoon the meatballs onto the pan (you want the meatballs to be small, about 1 inch in diameter). Bake 10 minutes more, or until meatballs are cooked through and 165°F.

  • Garnish with fresh parsley and serve immediately, or place in a meal prep container and cool completely, then cover.

Dairy-free: don’t use the feta!

Serve: 1/4 recipesCalories: Chapter 386kilocaloriescarbohydrate: 13.6Gprotein: 39.7Gfat: 19GSaturated fat: 6.1Gcholesterol: 159milligramssodium: Chapter 644milligramsfiber: 4.3Gsugar: 5.7G





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