When it comes to meal prepping, few dishes strike the balance between flavorful, healthy, and easy as perfectly as these Garlic Butter Chicken Meatballs with Cauliflower Rice. They’re juicy, tender, garlicky, buttery, packed with protein, and paired with fluffy cauliflower rice for a low-carb, veggie-forward base. Best of all? They store beautifully and reheat without drying out.

This meal prep recipe is ideal for busy schedules, fitness goals, low-carb diets, or simply wanting something wholesome and delicious ready in your fridge for the week. The combination of juicy chicken meatballs and a silky garlic butter sauce makes this dish feel indulgent while staying nutritious.

The meatballs are baked instead of fried, making them leaner and easier. The cauliflower rice cooks quickly in a skillet with garlic, lemon, and herbs — providing a light, aromatic foundation for the rich meatballs.

Below is everything you need: ingredients, step-by-step instructions, tips, variations, and your full JSON recipe.

Why You’ll Love These Garlic Butter Chicken Meatballs

1. They’re meal-prep perfect

They hold texture, moisture, and flavor even after 4 days in the fridge.

2. Packed with protein

Ground chicken + Parmesan gives the perfect lean protein base.

3. Low-carb and keto-friendly

Cauliflower rice keeps everything light and nutritious.

4. Buttery garlic sauce = irresistible

The garlic butter coats the meatballs and cauliflower rice with insane flavor.

5. Easy to customize

Add veggies, switch herbs, change spices — everything works.

Ingredients

For the Chicken Meatballs

• 1 lb ground chicken
• 1 egg
• ½ cup grated Parmesan
• 3 cloves garlic, minced
• 1 teaspoon salt
• ½ teaspoon black pepper
• 1 teaspoon Italian seasoning
• ¼ cup breadcrumbs (optional; omit for low-carb)
• 2 tablespoons chopped parsley

Garlic Butter Sauce

• 4 tablespoons butter
• 4 cloves garlic, minced
• 1 tablespoon lemon juice
• ½ teaspoon paprika
• ½ teaspoon salt
• Extra chopped parsley

Cauliflower Rice

• 4 cups cauliflower rice
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• ½ teaspoon salt
• ½ teaspoon pepper
• 1 tablespoon lemon juice
• 1 tablespoon fresh parsley

Instructions

1. Make the meatball mixture.

Combine ground chicken, egg, Parmesan, garlic, salt, pepper, Italian seasoning, breadcrumbs (optional), and parsley. Mix gently.

2. Shape the meatballs.

Form 1–1.5 inch meatballs and place on a parchment-lined baking sheet.

3. Bake.

Bake at 400°F (205°C) for 18–20 minutes until cooked through and lightly golden.

4. Make the garlic butter sauce.

Melt butter in a skillet. Add garlic and cook 1 minute. Add lemon juice, paprika, parsley, and salt. Stir well.

5. Toss meatballs in sauce.

Add baked meatballs into the garlic butter pan and spoon sauce over them.

6. Prepare cauliflower rice.

Heat olive oil in a skillet. Add garlic and sauté 30 seconds. Add cauliflower rice, salt, pepper, and lemon juice. Cook 5–7 minutes until tender.

7. Assemble meal prep bowls.

Divide cauliflower rice into 4 bowls. Top with garlic butter chicken meatballs and spoon extra sauce over the top.

Meal Prep Garlic Butter Chicken Meatballs with Cauliflower Rice

Juicy garlic butter chicken meatballs served over fluffy cauliflower rice for a healthy, protein-packed meal prep dish.

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Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings: 4 bowls

Course: Dinner, Meal Prep

Cuisine: American, Healthy

Calories: 420

Ingredients

  

Chicken Meatballs

• 1 lb ground chicken
• 1 egg
• 0.5 cup Parmesan grated
• 3 cloves garlic minced
• 1 tsp salt
• 0.5 tsp black pepper
• 1 tsp Italian seasoning
• 0.25 cup breadcrumbs optional
• 2 tbsp parsley chopped

Garlic Butter Sauce

• 4 tbsp butter
• 4 cloves garlic minced
• 1 tbsp lemon juice
• 0.5 tsp paprika
• parsley extra for garnish

Cauliflower Rice

• 4 cups cauliflower rice
• 1 tbsp olive oil
• 2 cloves garlic minced
• 0.5 tsp salt
• 0.5 tsp pepper
• 1 tbsp lemon juice

Equipment

• Baking sheet
• Large skillet
• Mixing bowls
• Meal prep containers

Method

 

1. Mix ground chicken, egg, Parmesan, garlic, salt, pepper, Italian seasoning, breadcrumbs, and parsley.
2. Shape into meatballs and bake at 400°F (205°C) for 18–20 minutes.
3. Make garlic butter by melting butter, sautéing garlic, and adding lemon juice, paprika, and parsley.
4. Toss baked meatballs in garlic butter sauce.
5. Cook cauliflower rice in olive oil with garlic, salt, pepper, and lemon juice.
6. Assemble meal prep bowls with cauliflower rice and garlic butter chicken meatballs.

Notes

For low-carb version, omit breadcrumbs; add spinach or kale for extra veggies.

Expert Tips

1. Don’t overmix

Keeps meatballs delicate and juicy.

2. Use a cookie scoop

Ensures even-sized meatballs.

3. Want crisp edges?

Broil the meatballs for 2 minutes after baking.

4. Add veggies

Spinach, zucchini, bell peppers, or broccoli mix in easily.

5. Use frozen cauliflower rice

Tastes the same and cooks even faster.

Serving Suggestions

Serve with:

• Roasted broccoli
• Garlic sautéed spinach
• Air fryer vegetables
• Mashed cauliflower
• Lemon wedges

Variations

Spicy Meatballs

Add red pepper flakes or cayenne.

Creamy Garlic Meatballs

Add ¼ cup heavy cream to the sauce.

Herb Lovers’ Version

Add basil, rosemary, or oregano.

Asian-Inspired

Replace butter sauce with soy sauce + garlic + honey.

Meal Prep & Storage

Refrigerate:

Up to 4 days.

Freeze:

Freeze meatballs (not the rice) up to 2 months.

Reheat:

Microwave or skillet; add splash of water or broth if needed.