Low-Carb Spinach Feta Chicken Meatballs

are a delicious, protein-packed dish perfect for those following a keto or low-carb diet. These juicy, oven-baked meatballs are made with lean ground chicken, nutrient-rich spinach, and tangy feta cheese for a flavorful and wholesome meal. Lightly seasoned with garlic, onion, and oregano, they offer a Mediterranean-inspired taste that’s both satisfying and versatile. Easy to prepare and gluten-free, they pair beautifully with a variety of sauces or salads, making them an ideal option for meal prep, snacks, or a healthy family dinner.

Ingredients:

1 lb (450g) ground chicken (or turkey)

1 cup fresh spinach, finely chopped (or thawed, drained frozen spinach)

½ cup crumbled feta cheese

1 egg

1 tsp garlic powder

½ tsp onion powder

½ tsp dried oregano

½ tsp salt (adjust to taste)

¼ tsp black pepper

½ cup almond flour (or coconut flour for lower carb count)

Instructions:

Preheat Oven: Set your oven to 375°F (190°C) and line a baking sheet with parchment paper.

Prepare Mixture: In a large mixing bowl, combine the ground chicken, spinach, feta, egg, garlic powder, onion powder, oregano, salt, pepper, and almond flour. Mix until well combined.

Shape Meatballs: Using your hands or a cookie scoop, form the mixture into golf ball-sized meatballs. Place them on the prepared baking sheet.

Bake: Bake for 20-25 minutes or until the meatballs are cooked through and golden brown.

Serve: Serve warm with a side of tzatziki, low-carb marinara, or a fresh salad.

Notes & Tips:

Binding Tip: If the mixture feels too wet, add a little extra almond flour to help bind it.

Flavor Variations: Add fresh herbs like parsley or dill for a Mediterranean twist.

Storage: Store cooked meatballs in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months.

Cooking Method: These can also be cooked in an air fryer at 375°F for 15-18 minutes or pan-fried for a crispy exterior.

Benefits:

Low Carb: Ideal for keto or low-carb diets, with minimal carbohydrate content.

High Protein: Ground chicken provides a lean source of protein.

Nutrient-Rich: Spinach adds fiber, vitamins (A, C, K), and iron, while feta offers calcium and flavor.

Gluten-Free: Almond flour replaces traditional breadcrumbs for a gluten-free alternative.

Versatile: Great for meal prep, snacks, or as a main course.

Nutritional Information (Per Serving, Approx. 2 Meatballs):

Calories: 140

Protein: 16g

Fat: 8g

Carbohydrates: 2g

Fiber: 1g

Net Carbs: 1g

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Spinach and Feta Chicken Rolls 

This is a flavorful, healthy dish that combines tender chicken breasts stuffed with a savory mixture of fresh spinach, creamy feta cheese, and aromatic seasonings. The rolls are lightly seared for a golden crust, then baked to juicy perfection. This dish is versatile, fitting for both weeknight dinners and special occasions, offering a delicious blend of Mediterranean-inspired flavors in every bite. Perfect on its own or paired with your favorite side dishes, these rolls are as nutritious as they are satisfying.

Ingredients:

4 large boneless, skinless chicken breasts

2 cups fresh spinach leaves, finely chopped

1 cup crumbled feta cheese

1 clove garlic, minced

2 tablespoons olive oil

1 teaspoon dried oregano

½ teaspoon paprika

Salt and black pepper to taste

Toothpicks or kitchen twine

Optional: 1 cup marinara sauce for serving

Instructions:

Prepare the Chicken:

Butterfly the chicken breasts by slicing them horizontally but not cutting all the way through.

Open the chicken like a book and gently pound to an even thickness using a meat mallet.

Make the Filling:

In a bowl, mix the chopped spinach, feta cheese, garlic, 1 tablespoon olive oil, oregano, salt, and pepper.

Stuff and Roll:

Spread the spinach and feta mixture evenly over each chicken breast.

Roll up the chicken tightly, starting from the narrower end. Secure with toothpicks or kitchen twine.

Season and Sear:

Brush the rolls with the remaining olive oil and sprinkle with paprika, salt, and pepper.

Heat a skillet over medium-high heat and sear the rolls for 2-3 minutes on each side until golden brown.

Bake:

Transfer the seared rolls to a baking dish and bake in a preheated oven at 375°F (190°C) for 20-25 minutes, or until the internal temperature reaches 165°F (74°C).

Serve:

Slice the rolls into rounds and serve as is or with marinara sauce.

Notes and Tips

Chicken Thickness: Ensure the chicken is evenly pounded to avoid uneven cooking.

Spinach Prep: Saute the spinach briefly before mixing if you prefer a softer texture.

Customization: Add sun-dried tomatoes or chopped olives for extra flavor.

Dairy-Free Option: Use a vegan feta alternative or omit the cheese.

Make-Ahead: Prepare the rolls and refrigerate them for up to 24 hours before cooking.

Benefits:

High Protein: Chicken is a lean protein source, essential for muscle growth and repair.

Rich in Nutrients: Spinach provides vitamins A, C, K, and iron, while feta adds calcium and healthy fats.

Low-Carb: This dish fits well into low-carb and keto diets.

Versatile: Suitable for meal prep or entertaining guests.

Nutritional Info (per serving, approx.)

Calories: 290

Protein: 35g

Fat: 14g

Carbohydrates: 2g

Fiber: 1g

Sugar: 1g

Sodium: 380mg

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