These garlic butter chicken meatballs are made with ground chicken, cheese, garlic, herbs, and spices, then pan-seared and served with cauliflower rice and a quick lemon garlic butter sauce. Ready in about 25 minutes, this easy low-carb meal prep makes four make-ahead lunches for the week.
Looking for more make-ahead ideas? Explore our low-carb meal prep recipes. Enjoy!
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Ingredients list for the Meal Prep Chicken Meatballs
For the chicken meatballs
- 1 lb (450 g) ground chicken or turkey
- 1/2 cup shredded mozzarella, cheddar, or provolone
- 4 garlic cloves, grated
- 1 teaspoon Italian seasoning
- 1/2 teaspoon red pepper flakes, optional
- 1/2 cup chopped fresh parsley or cilantro
- Salt and freshly ground black pepper
- 2 tablespoons butter
For the garlic butter sauce
- 1 tablespoon butter
- 2 garlic cloves, minced
- 1/2 cup chicken stock
- Juice of 1/2 lemon
- 1 tablespoon hot sauce
- Additional parsley or cilantro
For the meal prep
- 1 medium head cauliflower, riced
Photo credit: © Eatwell101.com
Photo credit: © Eatwell101.com
Photo credit: © Eatwell101.com
Photo credit: © Eatwell101.com
Photo credit: © Eatwell101.com
Directions
1. Rice the cauliflower using a box grater or food processor. Transfer to a microwave-safe dish with 1/2 cup water, cover, and microwave for about 4 minutes. Drain any excess water if necessary.
2. In a large bowl, combine the ground chicken, cheese, grated garlic, Italian seasoning, red pepper flakes, parsley, salt, and pepper. Mix gently until combined, then shape into evenly sized meatballs.
3. Melt 2 tablespoons butter in a large skillet over medium heat. Add the meatballs and cook for 8–10 minutes, turning occasionally, until browned and cooked through. Transfer to a clean plate.
4. Melt the remaining tablespoon of butter in the skillet. Add the minced garlic, chicken stock, lemon juice, hot sauce, and additional parsley. Simmer for 3–4 minutes, until the sauce reduces slightly. Season to taste.
5. Divide the cauliflower rice among four meal-prep containers and top with the chicken meatballs. Spoon a little garlic butter sauce over each portion, or pack the sauce separately. Let cool before sealing and refrigerating. Enjoy!
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Tips for the chicken meatballs meal prep recipe
- Mix the ground chicken gently so the meatballs stay tender, not dense.
- Shape the meatballs to roughly the same size so they cook evenly.
- Cook the chicken meatballs to 165°F (74°C) in the center.
- Use low-sodium chicken stock if your cheese, bouillon, or hot sauce is already salty.
- Drain excess water from the cauliflower rice before packing to prevent watery meal-prep containers.
- For variety, replace the cauliflower rice with zucchini noodles or another low-carb vegetable. You can also use ground turkey instead of chicken.
Can we freeze the chicken meatballs?
You can freeze the chicken meatballs, either cooked or uncooked.
- If you formed your chicken meatballs and want to freeze them uncooked, just pop them on a tray in the freezer for about an hour, then transfer them to a Ziploc bag without sticking them together. Uncooked meatballs will last for three to four months in the freezer.
- Allow the cooked chicken meatballs to cool completely. Then you can store them in the freezer using the same method for two to three months.
Let the meatballs thaw in the refrigerator overnight before cooking.
Reader variations
Readers have reported good results using ground beef instead of chicken, different cheese blends, or regular rice instead of cauliflower rice.
Using regular rice changes the low-carb profile of the meal prep.
More meal prep recipes you might like
- Creamy Spinach Chicken Meal Prep with Zucchini Noodles
- Meal Prep Cajun Shrimp and Veggies
- Creamy Tuscan Chicken & Cauliflower Rice Meal Prep
- Cold Chicken Spinach Cauliflower Salad {Meal Prep}
If meal prepping is your thing, check out our free online meal planner! You can save and print your weekly meal plan, and even export your shopping list.
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Reviews
See what readers thought — or share how it turned out for you.
How did it turn out?
These meatballs are absolutely delicious! I’ve made them using chicken and beef - they were equally as good! The sauce is really tasty and it’s easy to make! This is definitely going into our normal rotation!
Skipped the bouillon cube, and added a small amount of bread crumb. I used a mixture of parmesan and montery jack cheese. I tried adding a photo but the MB is to large.
I thought overall this was great. Recipe a little confusing especially the garlic (is it 2 grated garlic cloves + 2 minced OR 6 garlic cloves, 4 grated and 2 minced) plus said to add more parsley in sauce. Doesn’t say how much so I guess it’s your choice. If you don’t put in prep containers be sure to heat up the meatballs after setting aside when adding to cauliflower rice.
Meatballs are great! Personally if you are open to the idea macro wise I would go for regular rice if you are not a fan of cauliflower. It just has a strong taste when it’s not in a dish with a bunch of other foods. Overall great recipe super easy to make!!
Really good recipe. Easy to do for beginners and for the more experienced people. The sauce is very salty so i would recommand to go with a less salty chicken stock.
