Simple Chicken Meatballs in Spicy Tomato Sauce
When I’m low on energy, simplicity in the kitchen matters. You might think meatballs do not an easy meal make (said in a Moira Schitts accent) but they are low effort. These chicken meatballs rely on just a few ingredients: ground chicken, almond flour (or chopped walnuts), Parmesan, and egg simmered in canned tomatoes with garlic and herbs. This delivers the protein your perimenopausal body needs with minimal effort and possibly fewer dishes to wash if you eat them straight from the skillet like I might have done.
Simple, hormone-friendly recipes are just one part of what I do here at Finding My Fierce. If you’re a woman over 40 and want to learn about rebel wellness, feral confidence, perimenopause and reducing overwhelm, I’m your people. start here
Ingredients
(see printable recipe card down below)
SERVINGS: 4 | Start to finish: 25 minutes
FOR THE MEATBALLS (makes approx 16)
1 lb (450 g) ground chicken
3 tbsp (21 g) almond flour for binding
3 tbsp (15 g) grated Parmesan cheese, plus more for serving
¼ tsp (0.75 g) garlic powder or 1 clove garlic, minced
1 egg, slightly beaten
Salt and pepper to taste
1 tbsp (15 ml) coconut oil or avocado oil (see Health Tips Below)
For the tomato sauce:
1 can (794 g / 28 oz) no salt added diced tomatoes, undrained
1 tsp (5 ml) apple cider vinegar
1 tsp (2.5 g) onion powder
1 tsp (3 g) garlic powder or 4 cloves garlic, minced
¼ tsp (0.5 g) red pepper flakes, optional
½ tsp (0.5 g) dried oregano or basil
Swaps and enhancements for hormones (perimenopause) and insulin resistance
swap almond flour with finely chopped walnuts
swap ground chicken for ground turkey
add 1/3 cup (3 oz/85 g) chopped spinach leaves to the meatball mixture
serve over zucchini noodles or cauliflower rice for more fiber
How to Make This
In a large bowl, combine the ingredients from chicken through salt and pepper (you’ll have to get your hands dirty, a spoon won’t do the trick!) Makes about 16 meatballs (4 per serving)
Using your hands, form the chicken mixture into meatballs about 2 inches in diameter.
In a large, non-stick skillet over medium-high heat, heat the oil until shimmering, about 2 minutes. Place the meatballs in the skillet in a single layer. Cook, and stir occasionally, until lightly browned on all sides, about 8-10 minutes.
Add remaining ingredients starting with tomatoes, stir to combine. Cover and bring to a boil. Reduce heat and cook, stirring occasionally, for 10 minutes. Check meatballs are fully cooked by cutting one in half. If pink remains, continue cooking another 5 minutes.
Serve with more Parmesan alongside your choice of a salad, cauliflower rice or zucchini noodles.
Health Tips:
This recipe is compliant with hormone health and insulin resistance. I understand that almond flour might not suit your budget, so you could replace it with Panko with the understanding that it spikes glucose levels. Almond flour adds a small amount of healthy fat and protein without the glucose spike while maintaining the texture. You’re call.
I don’t use olive oil because it does not tolerate high-heat cooking. Coconut oil and avocado oil are the call for this recipes
Before You Go
This recipe came out of the same place where I write the rest of this blog: in a vintage RV parked in the woods next to a river, where I write about rebel wellness, fierce confidence, simple living and hormone friendly meals for women over 40 in perimenopause and menopause. If you’re interested to learn more about these topics, read my story or start here .
If this made meal time a little easier, leave a comment below or a review on the recipe card. Tell me what you swapped or what you added.
Melissa
Chicken Meatballs in Spicy Tomato Sauce
Easy chicken meatballs simmered in a spicy tomato sauce using simple pantry ingredients. A budget-friendly stovetop dinner for weeknights when you want a real food meal without all the fuss.
Ingredients
- 1 lb (500 g) ground chicken
- 6 Tablespoons (1 oz/30 g) panko or bread crumbs
- 3 Tablespoons grated Parmesan cheese, plus more for serving
- 1/4 teaspoon garlic powder or 1 clove garlic, minced
- 1 egg, slightly beaten
- salt and pepper
- 1 tablespoon olive oil
- 1 can (28 oz/20 g) diced tomatoes
- 1 teaspoon onion powder
- 1 teaspoon garlic powder or 4 cloves garlic, minced
- 1/4 teaspoon red pepper flakes, optional
- 1/2 teaspoon dried oregano or basil
Instructions
- In a large bowl, combine the chicken, panko, Parmesan, garlic and a pinch of salt and pepper (you’ll have to get your hands dirty, a spoon won’t do the trick!) Makes about 16 meatballs (4 per serving)
- Using your hands, form the chicken mixture into meatballs about 2 inches in diameter.
- In a large, non-stick skillet over medium-high heat, heat the olive oil until shimmering, about 2 minutes. Place the meatballs in the skillet in a single layer. Cook, and stir occasionally, until lightly browned on all sides, about 6-8 minutes.
- Add all ingredients for tomato sauce, stir to combine. Cover and bring to a boil. Reduce heat and cook, stirring occasionally, for 10 minutes. Check meatballs are fully cooked by cutting one in half. If pink remains, continue cooking another 5 minutes.
- Serve with more Parmesan alongside your choice of crusty bread, a salad or a small portion of cooked pasta.
Notes
OPTIONAL SWAPS AND ADD-INS
- swap ground chicken for ground turkey
- add 1/3 cup (3 oz/85 g) chopped spinach leaves to the meatball mixture
- add 1/3 cup (3 oz/80 ml) dry red wine to the sauce (the alcohol content will evaporate)
SUPER CHEAT OPTION:
- purchase pre-made meatballs, a jar of pasta sauce, Parmesan cheese, heat it in a skillet or microwave and call it done. No judgment here!
Nutrition Info
Fat (g)
16 gFiber (g)
3 gProtein (g)
26 gNutrition info provided as a courtesy and basic guideline. The accuracy of the nutritional information for any recipe on this site is not guaranteed. View Nutrition Disclosure
