This nutritious recipe is one of our favorites to prepare ahead of time!
Our Sheet Pan Chicken meatballs and Broccoli recipe comes in handy whether you’re meal prepping on a Sunday or whipping up dinner after a long day of work. With only 15 minutes of easy prep time, and 20 minutes or so of bake time, this healthy recipe is stress-free. And just because the ingredients are on the basic side, that doesn’t mean that this recipe isn’t delicious! The meatballs are moist and savory, and the broccoli compliments them perfectly. There’s really no reason not to try this tasty dish!
Why We Love Recipes that are Perfect for Prepping
I’ll say it. Not all recipes make good “meal-prep” recipes. Some just don’t keep well for any period of time. Our Sheet Pan Chicken Meatballs and Broccoli however, are perfect for meal prepping!
Related: The Busy Woman’s Guide to Meal Prepping
Sure, meal-prepping takes some thought (and some effort) but it always pays off. Once you try it, you’ll see exactly what we mean! Preparing your meals ahead of time offers a number of benefits, including but not limited to:
- It will save you time. Setting aside some time on a Sunday (or whatever day you choose) to set up your meals in advance will save you so much time throughout the busy week. Think about it: You won’t have to make breakfast, lunch, or dinner, because all of these meals can be already made and waiting for you!
- It will save you money. How often do you swing through the fast food restaurant or call for takeout as a last-minute resort? These little charges can add up. When you meal prep, all of these little purchases are eliminated. Furthermore, buying food in bulk (be it chicken, oats, rice, etc…) can save you money, as well. Cooking at home is definitely cheaper than going out, not to mention, healthier.
- It will save your waistline. It’s no surprise that cooking at home is the healthier way to go. When you prepare your own food, you know exactly what’s in it. This makes it way easier to track your intake.
- It will save you stress. This kind of goes hand-in-hand with the first benefit of time-saving. When your meals are already prepared, there’s no guesswork or stress from having to run to the grocery store after work or cooking when you get home. You can just relax. You already know the answer to the dreaded “What’s for dinner?” question because you’ve created it in advance!
A High-Protein, Low-Carb Meal
So, what makes this Sheet Pan Chicken Meatballs and Broccoli recipe such a good option? Each serving offers a hefty 25 grams of muscle-building, metabolism-boosting protein. Protein is essential for many reasons, but it is particularly helpful when trying to shed body fat. Remember that a higher protein intake boosts metabolism, reduces appetite, and changes several weight-regulating hormones, not to mention its ability to keep you full and satisfied longer than carbs.
And, speaking of carbs, this perfect-for-prepping meal is also considered low-carb, with each serving containing just 14 grams. Fewer carbs help keep the calorie count lower, at less than 300 calories per serving. There are also 14 grams of fat per serving, most of which are heart healthy (thanks to the olive oil!) All-in-all, this tasty sheet pan meal is about as healthy as they come!
Simple Sheet Pan Chicken Meatballs and Broccoli
After you set the oven to 400F, spray a baking sheet with non-stick cooking spray. Place all of the ingredients for the meatballs in a large bowl and mix it together until everything is well combined. Form the mixture into 12 balls. Note that because the mixture will be a bit “sticky”, you may want to wet your hands or coat them in olive oil before you form the meatballs. Once all 12 meatballs are ready, place them on the prepared baking sheet.
In a separate mixing bowl, add the broccoli, olive oil, salt, and pepper. Toss the broccoli until it’s evenly coated, then add it to your baking sheet. Slide the pan into the preheated oven and bake for 20 to 25 minutes, or until the meatballs reach an internal temperature of 165F and the broccoli is tender. If you’re eating this meal tonight, serve and enjoy. If you’ve prepared it for the week ahead, simply store each serving in an individual, microwavable-safe container for easy, grab and eat meals!
Best Way to Reheat this Meal
If you’re enjoying your leftover meatballs at home, we recommend reheating them in the oven. To do this, heat the oven to 300F. Once preheated, place the meatballs in a single layer on a baking sheet, and cover with foil to keep them from drying out. They should heat through within 15 to 20 minutes. If they were frozen, it could take as long as 45 minutes. Just make sure to keep an eye on them. Reheat the broccoli in the microwave (see below).
If you are reheating these chicken meatballs and broccoli at the office, simply add a splash of water to the dish and place the covered container in the microwave. Cook for 2 to 3 minutes on high and enjoy!
- 1 pound ground chicken
- 3 green onions chopped
- 1 teaspoon garlic powder
- ½ teaspoon kosher salt
- ¼ teaspoon ground black pepper
- 1 egg
- ¼ cup whole wheat breadcrumbs
- 1 pound broccoli chopped
- 1 tablespoon olive oil
- salt and pepper to taste
Preheat oven to 400F. Spray a baking sheet with non-stick cooking spray. Place all the ingredients for the meatballs in a large bowl and mix until combined. Form the mixture into 12 balls, then place them on the baking sheet.
Add the broccoli to a separate mixing bowl. Drizzle it with olive oil, and then season with salt and pepper. Toss to coat and then add the broccoli to the sheet pan with the meatballs.
Bake for 20-25 minutes or until the meatballs reach an internal temperature of 165 and the broccoli is tender.
For step 1: You may have to wet your hands, or rub olive oil on them when forming the meatballs.
SmartPoints (Freestyle): 7
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