One Pan Mediterranean Chicken Meatballs, Tomatoes, and Chickpeas

Are you looking for a delicious, easy-to-make dish that packs a punch of flavor and nutrients? Look no further than these One Pan Mediterranean Chicken Meatballs, Tomatoes, and Chickpeas. This recipe is a celebration of Mediterranean flavors, featuring juicy chicken meatballs, vibrant tomatoes, and hearty chickpeas all cooked together in one pan. It’s the perfect option for a busy weeknight dinner, effortlessly combining protein, vegetables, and grains in a delightful dish.

Why It Deserves a Spot

This dish is not just about convenience; it’s about flavor and nutrition. The combination of ground chicken, fresh herbs, and wholesome ingredients makes it a healthy option that doesn’t compromise on taste. Plus, the One Pan Mediterranean Chicken Meatballs, Tomatoes, and Chickpeas are versatile enough to please a crowd, making them ideal for family dinners or meal prep. The best part? Cleanup is a breeze since everything cooks in one pan!

Ingredient Notes

• Ground Chicken: A lean protein that serves as the base for these meatballs. You can easily substitute it with turkey if preferred.
• Egg Whites: These add moisture and binding without the fat of whole eggs.
• Whole Wheat Panko Bread Crumbs: Provides a light crunch to the meatballs while keeping them healthy.
• Fat-Free Feta Cheese: Adds a creamy, tangy flavor that complements the dish beautifully.
• Fresh Parsley and Rosemary: These herbs bring freshness and aromatic flavors to the meatballs.
• Olive Oil: A healthy fat that enhances flavor and helps with cooking.
• Garlic: Adds depth and a wonderful aroma to the dish.
• Grape or Cherry Tomatoes: Their sweetness balances the savory flavors of the meatballs.
• Chickpeas: A great source of fiber and protein that rounds out the meal.

Kitchen Gear Checklist

• Mixing Bowl: For combining the meatball ingredients.
• Large Skillet: To cook everything in one pan.
• Wooden Spoon: For mixing and stirring.
• Baking Sheet: Optional, if you prefer to bake the meatballs.
• Measuring Cups and Spoons: For precise ingredient measurements.

One Pan Mediterranean Chicken Meatballs, Tomatoes, and Chickpeas — Do This Next

Step 1: Preheat and Prepare

Begin by preheating your skillet over medium heat. While it’s heating, gather all your ingredients and get ready to whip up the meatballs.

Step 2: Mix the Meatball Ingredients

In a large mixing bowl, combine 1 pound of ground chicken, 2 egg whites, 1/4 cup of whole wheat panko bread crumbs, 1/4 cup of fat-free feta cheese, 1/4 cup of fresh parsley, 2 tablespoons of fresh rosemary, and 1/2 teaspoon of kosher salt. Mix well until all ingredients are evenly incorporated.

Step 3: Form the Meatballs

With wet hands, form the mixture into small meatballs, about 1-1.5 inches in diameter. You should get around 20 meatballs. Set them aside on a plate.

Step 4: Sauté the Garlic

In the heated skillet, add 1 tablespoon of olive oil and the roughly chopped 3 cloves of garlic. Sauté for about 1 minute until fragrant, being careful not to let the garlic burn.

Step 5: Brown the Meatballs

Add the meatballs to the skillet in a single layer. Cook for about 5 minutes, turning them occasionally until they are browned on all sides.

Step 6: Add Tomatoes and Chickpeas

Once the meatballs are browned, add 1 cup of grape tomatoes and 15 ounces of drained and rinsed chickpeas to the skillet. Stir everything gently to combine.

Step 7: Simmer

Cover the skillet and let it simmer on low heat for about 10-15 minutes. This allows the meatballs to cook through and the flavors to meld beautifully.

Step 8: Serve and Garnish

Once done, remove from heat and sprinkle with additional fresh parsley if desired. Serve hot, and enjoy the delightful combination of flavors in your One Pan Mediterranean Chicken Meatballs, Tomatoes, and Chickpeas.

Variations for Dietary Needs

• Gluten-Free: Substitute the whole wheat panko with gluten-free breadcrumbs.
• Dairy-Free: Omit the feta cheese or use a dairy-free alternative.
• Vegetarian: Swap the chicken with a plant-based ground meat alternative or use lentils for a hearty vegetarian version.

Avoid These Traps

• Don’t overcrowd the pan when browning the meatballs; it can cause them to steam rather than brown.
• Ensure the meatballs are cooked through by using a meat thermometer—165°F is the safe internal temperature for chicken.
• Be cautious with the salt, especially if your feta cheese is salty. Taste as you go.

Make-Ahead & Storage

These meatballs are perfect for meal prep! You can make them ahead of time and store them in an airtight container in the refrigerator for up to 4 days. They also freeze beautifully; just thaw them in the fridge overnight before reheating. To reheat, simply warm them in a skillet over medium heat until heated through. This makes them an excellent choice for busy weeknights or quick lunches.

Quick Questions

Can I use other types of meat for the meatballs?

Absolutely! Ground turkey or lean beef can be used as alternatives to ground chicken. Just adjust the cooking time as necessary.

What can I serve with this dish?

This dish pairs wonderfully with a side of quinoa, brown rice, or a crisp green salad. You can also serve it with whole grain pita bread for a complete meal.

How can I make this dish spicier?

If you enjoy a kick, consider adding red pepper flakes to the meatball mixture or drizzling some hot sauce over the finished dish.

Can I make these meatballs in the oven?

Yes! Preheat your oven to 400°F (200°C) and bake the meatballs on a lined baking sheet for about 20-25 minutes, or until cooked through.

Quick Weeknight Wins

• Honey Sriracha Chicken Meatballs – A sweet and spicy twist on your regular meatballs.
• Layered Potatoes And Meatballs – A comforting dish that combines meatballs and potatoes in a delicious bake.

Serve & Enjoy

Now that you’ve made your One Pan Mediterranean Chicken Meatballs, Tomatoes, and Chickpeas, it’s time to serve and enjoy! Plate up the vibrant dish, and don’t forget to drizzle a little extra olive oil or a squeeze of lemon juice for that finishing touch. This one-pan wonder will not only satisfy your taste buds but also impress your family and friends. So gather around the table, dig in, and relish the flavors of the Mediterranean!