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Meal prep garlic butter chicken meatballs with cauliflower rice has become my midweek hero for healthy and flavorful lunches. You get bold garlicky flavor in juicy, cheesy meatballs with buttery sauce all over a bed of light cauliflower rice. It is a meal that feels both comforting and totally manageable even on a busy day.
I first tried this recipe on a Sunday meal prep marathon and was shocked by how juicy the chicken meatballs stayed even after a few days in the fridge. Now it is my go to when I want something light but satisfying.
Ingredients
- Ground chicken: Offers a lean base that still holds moisture. Choose fresh ground chicken or turkey for best texture
- Shredded cheese: Brings richness and helps everything hold together. Mozzarella or cheddar melt well and add flavor
- Fresh garlic: Is key for bold garlicky flavor. Grate some for the mix and mince a bit for the buttery pan sauce
- Italian seasoning: Brings herb notes that balance the richness. Use a trusted blend or make your own
- Red crushed chili pepper flakes: Give a hint of heat. Add if you like a little spice
- Crumbled bouillon cube: Deepens the savory flavors. Go for low sodium if preferred
- Chicken stock: Builds the sauce base. Use homemade or quality low sodium store bought
- Fresh parsley or cilantro: Brings color and freshness. Pick herbs that are bright green and not wilted
- Butter: Ties everything together with creamy richness. Use real butter for the best result
- Lemon juice: Adds brightness that lifts the whole dish. Pick a juicy lemon with vibrant color
- Hot sauce: Wakes up the sauce and keeps things lively. Choose your favorite for your preferred kick
- Cauliflower: Makes a light and fluffy base. Look for a firm head or use pre riced cauliflower for ease
- Salt and cracked black pepper: Help balance and bring out all the flavors. Always taste and adjust as you go
Step-by-Step Instructions
- Make the Cauliflower Rice:
- Grate a whole medium cauliflower using the large holes of a grater or use a food processor for even pieces. Transfer the riced cauliflower to a shallow microwave safe plate and add half a cup of water. Cover tightly and cook for four minutes in the microwave until steamy and tender but not mushy. Set aside
- Mix and Form the Meatballs:
- Combine ground chicken, shredded cheese, grated garlic, Italian seasoning, crumbled bouillon, chili flakes, chopped herbs, and pepper in a large bowl. Mix with a fork or use your hands to ensure everything is evenly combined. Form medium sized meatballs and arrange them on a plate ready for cooking
- Brown the Meatballs:
- Melt two tablespoons of butter in a large skillet set over medium low heat. Arrange the chicken meatballs in the skillet leaving a little space between each one. Cook them gently for eight to ten minutes, turning to brown all sides and basting with the melted butter mixture as you go. This step is crucial for flavor development and a juicy texture. Once cooked through, transfer the meatballs to a clean plate
- Prepare the Garlic Butter Sauce:
- In the same skillet, melt the remaining tablespoon of butter. Add lemon juice, chicken stock, hot sauce, minced garlic, fresh herbs, and chili flakes if using. Let the mixture simmer and bubble, stirring often for about three to four minutes. The sauce should thicken slightly. Adjust seasoning with salt and pepper. Taste the sauce and add more lemon or hot sauce if desired
- Assemble Meal Prep Boxes:
- Divide the warm cauliflower rice evenly among your meal prep containers. Top each with several chicken meatballs. Drizzle with the garlic butter sauce and garnish with extra lemon slices or fresh herbs. Store sauce separately if you prefer to control the amount when reheating
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The addition of lemon juice is my favorite part because it brightens the whole dish. I love how fragrant the kitchen gets when the garlic hits the hot butter. My kids cannot resist taste testing the meatballs straight from the pan every single time and honestly I do too
Storage Tips
Store in airtight containers in the refrigerator for up to four days. For longer storage, freeze individual portions of meatballs and cauliflower rice separately so they taste freshly made when reheated. Always keep the sauce in a small separate container to pour over after warming
Ingredient Substitutions
If you cannot find ground chicken, try using ground turkey or even lean ground pork. For a dairy free version, swap out cheese for a little nutritional yeast and use plant based butter. The flavor holds up even if you swap out Italian seasoning for extra dried oregano, basil, and thyme
Serving Suggestions
Serve as is for a meal prep lunch or add a handful of baby spinach before sealing each container. Top with a spoonful of plain yogurt or tzatziki for a tangy finish. For dinner, add a side salad and some toasted pita to round things out
Cultural and Historical Context
Meatballs are found in so many cultures and you can see nods here to both Italian seasoning and lighter Mediterranean style with lemon and fresh herbs. Swapping out the rice for cauliflower keeps the spirit of the dish light and modern and makes it suitable for all kinds of dietary needs
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Let these meal prep chicken meatballs brighten your week—they are easy to make, store beautifully, and are always delicious reheated with a fresh squeeze of lemon
Frequently Asked Questions
- → Can I substitute turkey for the ground chicken?
Yes, ground turkey works just as well with the same seasoning and preparation. Expect a slightly leaner texture and mild flavor.
- → How do I prevent the meatballs from drying out?
Mix gently and avoid overcooking. Basting with the pan sauce and including cheese in the mix also helps retain moisture.
- → Can I use frozen cauliflower rice?
Absolutely. You can microwave or sauté frozen riced cauliflower as a time-saving option without sacrificing taste.
- → Is this meal freezer-friendly?
Yes, both the cooked chicken meatballs and cauliflower rice can be frozen in airtight containers for up to 2 months.
- → What sauces work well with these meatballs?
The lemon butter pan sauce is classic, but you can also try light tomato sauce or yogurt-based dressings for variety.