Chicken Meatball Parmigiana Bake
Chicken Meatball Parigiana bake.
Why this is peri-perfect… This peri-friendly take on the classic chicken parmi is high in protein, nutrient-rich, and satisfying without the excess carbs and fats of a traditional version. Lean chicken mince forms protein-packed meatballs, helping to maintain muscle and support metabolism in midlife, while zucchini and carrot add fibre and micronutrients for gut and hormone health. The tomato-vegetable sauce is bursting with flavour, antioxidants, and anti-inflammatory nutrients without added sugar or oil. A modest sprinkle of mozzarella and parmesan provides creamy satisfaction and extra protein to keep you full. This dish delivers all the comfort of a classic parmi while nourishing your body and supporting balanced energy. This is an absolute winner with our teenagers, served with brown rice.
Ingredients
For the Meatballs:
500g lean chicken mince
1 small zucchini, grated and squeezed
1 small carrot, grated
1 egg
2 tbsp fresh parsley or basil, finely chopped
2 garlic cloves, minced
½ tsp dried oregano
Salt & pepper
For the Tomato Veggie Sauce:
1 tsp olive oil – 40 cal
1 small onion, finely chopped
1 celery stick, finely chopped
1 red capsicum, finely chopped
1 x 400g tin crushed tomatoes
1 tbsp tomato paste
1 tsp smoked paprika
Salt, pepper, chilli flakes to taste
Cheesy Topping:
60g light mozzarella, shredded
20g grated parmesan
Instructions
1. Preheat oven to 180°C (350°F).
2. Make the meatballs:
In a large bowl, mix chicken mince, grated zucchini and carrot (squeezed dry), egg, herbs, garlic, oregano, salt and pepper.
Form into 16 small meatballs and place on a lined tray. Bake for 10 minutes until just set (they’ll finish in the sauce).
3. Make the sauce:
Heat olive oil in an ovenproof skillet. Sauté onion, celery and capsicum 5–7 mins until soft.
Stir in garlic, paprika, tomato paste, and crushed tomatoes. Season well. Simmer 5–10 mins to reduce slightly.
4. Assemble & bake:
Nestle meatballs into the sauce. Top with shredded mozzarella and sprinkle over parmesan (if using).
Bake for 25 minutes until golden, bubbly, and meatballs are cooked through.
Per serve: 400 calories | 30g protein | 9g fat | 18g carbs
