Meal Prep Garlic Butter Chicken Meatballs with Cauliflower Rice
Looking for a delicious, healthy meal prep recipe that’s ready in under an hour? These garlic butter chicken meatballs with cauliflower rice are packed with flavor, low in carbs, and perfect for lunches, dinners, or a quick protein-packed snack. Moist chicken meatballs are coated in a rich garlic butter sauce and served over fluffy cauliflower rice, making this a wholesome, satisfying meal.
This recipe is not only kid-friendly and keto-friendly, but it’s also perfect for batch cooking. Prep a few servings at once, store in the fridge, and enjoy flavorful meals throughout the week without the stress of daily cooking.
Ingredients
Chicken Meatballs
- 1 lb ground chicken
- 2 cloves garlic, minced
- 1/4 cup almond flour
- 1/4 cup grated Parmesan cheese
- 1 large egg
- 1 tsp dried oregano
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp crushed red pepper flakes (optional)
Garlic Butter Sauce
- 3 tbsp unsalted butter
- 3 cloves garlic, minced
- 1 tsp fresh parsley, chopped
- 1/2 tsp paprika
- Salt and pepper, to taste
Cauliflower Rice
- 4 cups cauliflower rice (fresh or frozen)
- 1 tbsp olive oil
- 1/2 tsp garlic powder
- Salt and pepper, to taste
Instructions
- Preheat oven and prepare meatballs:
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper. In a large bowl, combine ground chicken, minced garlic, almond flour, Parmesan, egg, oregano, salt, black pepper, and red pepper flakes. Mix gently until combined. - Form and bake meatballs:
Using your hands or a small cookie scoop, form the mixture into 1.5-inch meatballs. Place them on the prepared baking sheet and bake for 18–20 minutes, or until the internal temperature reaches 165°F (74°C). - Prepare the garlic butter sauce:
While meatballs are baking, melt butter in a small saucepan over medium heat. Add minced garlic and sauté for 1–2 minutes until fragrant. Stir in parsley, paprika, salt, and pepper. Remove from heat. - Coat meatballs with sauce:
Once baked, transfer the meatballs to a large bowl and pour the garlic butter sauce over them. Gently toss until all meatballs are evenly coated. - Cook cauliflower rice:
In a large skillet, heat olive oil over medium heat. Add cauliflower rice, garlic powder, salt, and pepper. Sauté for 5–7 minutes until tender, stirring occasionally. - Assemble the meal prep bowls:
Divide cauliflower rice evenly among meal prep containers. Top with garlic butter chicken meatballs and sprinkle additional parsley for garnish. Allow to cool slightly before sealing containers. - Storage:
Refrigerate for up to 4 days or freeze for up to 2 months. Reheat in the microwave or stovetop before serving.
Tips for Perfect Garlic Butter Chicken Meatballs
- Don’t overmix: Overmixing the meatball mixture can make them dense. Gently fold the ingredients together.
- Check seasoning: Taste a small portion of the mixture before forming meatballs to adjust salt and spice levels.
- Use fresh garlic: Fresh garlic gives a more aromatic and rich flavor than pre-minced garlic.
- Make ahead: You can bake the meatballs ahead of time and store them uncoated. Add garlic butter sauce before serving for maximum flavor.
Meal Prep Garlic Butter Chicken Meatballs with Cauliflower Rice
Juicy garlic butter chicken meatballs served over flavorful cauliflower rice, perfect for healthy meal prep.
Ingredients
Equipment
Method
- Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
- In a large bowl, combine ground chicken, minced garlic, almond flour, Parmesan, egg, oregano, salt, black pepper, and red pepper flakes.
- Form mixture into 1.5-inch meatballs and place on prepared baking sheet.
- Bake for 18–20 minutes until internal temperature reaches 165°F (74°C).
- While meatballs bake, melt butter in a saucepan over medium heat. Add minced garlic and sauté 1–2 minutes.
- Stir in parsley, paprika, salt, and pepper. Remove from heat.
- Toss baked meatballs in garlic butter sauce until evenly coated.
- Heat olive oil in a skillet over medium heat. Add cauliflower rice, garlic powder, salt, and pepper, and sauté 5–7 minutes until tender.
- Divide cauliflower rice among meal prep containers, top with garlic butter meatballs, and garnish with parsley.
Notes
Perfect for meal prep and low-carb diets. Meatballs can be baked in advance and sauce added before serving.
Variations
- Spicy Kick: Add 1/2 tsp cayenne pepper to the meatball mixture.
- Cheesy Stuffed Meatballs: Insert a small cube of mozzarella into the center of each meatball before baking.
- Different Proteins: Substitute ground turkey or lean beef if preferred.
- Low Sodium: Use unsalted butter and reduce Parmesan to lower sodium content.
Serving Suggestions
- Serve over zucchini noodles or steamed broccoli for a complete low-carb meal.
- Pair with a side salad for extra fiber and freshness.
- Drizzle additional garlic butter over roasted vegetables for a decadent touch.
Fun Facts
- Garlic butter sauces are inspired by French and American comfort food traditions.
- Cauliflower rice has become a popular low-carb alternative to regular rice due to its versatility and mild flavor.
- Meal prepping dishes like this ensures consistent protein intake and helps maintain a healthy lifestyle, especially for busy schedules.
Why This Recipe Works for Meal Prep
This recipe is perfect for meal prep because:
- Meatballs maintain their flavor when stored in the fridge.
- Cauliflower rice reheats well without becoming mushy.
- The garlic butter sauce keeps meatballs moist and adds flavor even after storage.
With just 30 minutes of prep and a simple bake, you can have 5 days of ready-to-eat meals, saving time and reducing stress during busy weeks.
