Meal Prep Garlic Butter Chicken Meatballs with Cauliflower Rice – Tender, Flavorful, and Perfectly Prep-Friendly

Meal prepping can become repetitive fast — dry chicken, boring rice, plain veggies. But not this time. These Garlic Butter Chicken Meatballs with Cauliflower Rice change the game completely. They’re juicy, full of flavor, drenched in a rich garlic butter sauce, and sit on top of fluffy cauliflower rice that soaks up every drop of buttery goodness. It’s the kind of healthy meal prep that tastes so indulgent, you forget how nutritious it really is.

What makes this meal prep recipe so special is the balance of flavors and the wonderful texture. Ground chicken can sometimes be bland, but when mixed with garlic, herbs, breadcrumbs (or almond flour for low carb), parmesan, and butter, it transforms into tender, golden meatballs that cook beautifully in a skillet. Once they’re sautéed until lightly crisped on the outside, we smother them in a homemade garlic butter sauce that feels luxurious but comes together in minutes.

The cauliflower rice complements the dish perfectly, adding bulk and texture without heaviness. Sauté it with a bit of garlic and butter, and it turns into the perfect base — fluffy, light, and ideal for soaking up that savory sauce. Whether you’re looking to cut carbs, meal prep for the week, or just enjoy something full of flavor and comfort, this dish hits the spot every time.

Below is the full recipe, plus tips, variations, storage instructions, and more to help you build a meal prep routine you’ll actually love eating.

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Ingredients:

• 1 lb ground chicken
• 1/3 cup breadcrumbs or almond flour
• 1/4 cup grated parmesan
• 1 egg
• 3 cloves garlic, minced
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon Italian seasoning
• 1 tablespoon parsley, chopped
• 2 tablespoons olive oil
• 3 tablespoons butter
• 2 cloves garlic (for sauce)
• 1 tablespoon lemon juice (optional)
• 4 cups cauliflower rice
• 1 tablespoon butter (for cauliflower rice)
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• Fresh parsley for garnish

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Instructions:

1. In a large bowl, mix ground chicken, breadcrumbs or almond flour, parmesan, egg, garlic, salt, pepper, Italian seasoning, and parsley.
2. Form into 1-inch meatballs.
3. Heat olive oil in a skillet over medium heat and cook meatballs 6–8 minutes, turning occasionally until golden and cooked through.
4. Remove meatballs from skillet and set aside.
5. In the same skillet, melt butter, add garlic, and cook 30 seconds. Add lemon juice if using.
6. Return meatballs to skillet and coat in garlic butter sauce.
7. In another pan, melt 1 tablespoon butter and add cauliflower rice.
8. Season with garlic powder, salt, and pepper; sauté 4–5 minutes until tender.
9. Divide cauliflower rice into meal prep containers.
10. Top with chicken meatballs and drizzle extra garlic butter on top.
11. Garnish with parsley before storing.

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Tips & Tricks

• Wet your hands before rolling meatballs to prevent sticking.
• Add crushed red pepper for heat.
• Use a cookie scoop for perfectly even meatballs.
• Don’t overcook ground chicken — it dries out.
• Double the garlic butter sauce if you like it extra saucy.

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Variations

• Keto Version: Use almond flour instead of breadcrumbs.
• Asian Style: Add ginger, soy sauce, and sesame oil; serve with broccoli.
• Greek Version: Add dill, oregano, and lemon zest; serve with tzatziki.
• Veggie Boost: Add chopped spinach to the meatball mix.

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Serving Suggestions

• Over cauliflower rice, quinoa, rice, or mashed potatoes.
• With roasted vegetables or steamed greens.
• Add a side salad with lemon vinaigrette.
• Serve with garlic yogurt dip or tzatziki.

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Storage Information

• Refrigerate for 4–5 days.
• Freeze up to 3 months (freeze meatballs and cauliflower rice separately for best texture).
• Reheat in microwave or skillet with a splash of water or broth.

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FAQ

Can I use ground turkey?
Yes, ground turkey works perfectly.

Can I bake the meatballs?
Bake at 400°F for 15–18 minutes.

Why are my meatballs dry?
Add a little extra parmesan or a splash of milk next time.

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History / Fun Facts

Meatballs exist in nearly every culture — from Italian to Greek to Middle Eastern cuisine. Ground chicken is a modern twist, making them lighter and more meal-prep friendly. Garlic butter sauces have roots in French cooking, where beurre garlic-based sauces became staples. Today, meal-prep meatballs remain one of the most popular choices because they reheat well and hold flavor.