Chicken ricotta meatballs- in 30 minutes!
These high-protein chicken and ricotta meatballs with spaghetti, developed in collaboration with Aimee Ellen O’Keeffe, nutritionist to the Red Roses, are an ideal meal for supporting recovery after exercise. The combination of lean chicken and creamy ricotta creates light, tender meatballs that are packed with protein, making them perfect for rebuilding and repairing muscles after a tough training session. For optimum refuelling, it’s recommended to consume this meal within two hours of finishing exercise, when your body is most efficient at absorbing nutrients and replenishing energy stores.
Each serving provides 531 kcal, 48.5g protein, 40.1g carbohydrate (of which 11g sugars), 20.5g fat (of which 6.6g saturates), 3.7g fibre and 2.25g salt. This balanced nutritional profile ensures you get a strong dose of protein for recovery, enough carbohydrates to restore glycogen, and a satisfying level of healthy fats to keep you energised.
Another major benefit of this recipe is its speed and simplicity. It takes less than 30 minutes to prepare the ingredients and mix the meatballs, and only 10 to 20 minutes to cook everything—bringing the total time to roughly half an hour from start to finish. This makes it ideal for anyone who needs a nutritious post-workout meal without spending ages in the kitchen. Whether you’ve just finished a gym session, a run, or team training, this quick, protein-packed dish helps you refuel efficiently while still tasting delicious. If you'd like, I can expand this further with step-by-step instructions or meal-prep variations.
Chicken ricotta meatballs- ingredient list!
250g/9oz of minced chicken
100g/3½oz of ricotta
One smashed garlic clove
One tablespoon of grated Parmesan cheese, with enough to serve
One tablespoon of breadcrumbs
One teaspoon of dried Italian herbs
drizzle Add salt, freshly ground black pepper, and olive oil to taste.
Ingredients for the tomato and spinach sauce-
One tablespoon of olive oil
One finely sliced garlic clove
400g tin chopped tomatoes and 1 tablespoon tomato puree
50g/1½oz baby spinach, 150g/5½oz pasta or tagliatelle, and ½ chicken stock pot
(Optional) fresh basil leavessauce...
Chicken ricotta meatballs- step by step instruction guide!
Step 1
To make the meatballs, start by placing the chicken mince in a large mixing bowl. Add the ricotta, which will help keep the meatballs tender and moist, along with finely minced garlic for a punch of flavour. If you’re using Parmesan, grate it finely and stir it in to add a rich, savory depth. Next, sprinkle in the breadcrumbs, which help bind the mixture together and give the meatballs structure while keeping them light. Add your choice of fresh or dried herbs—such as parsley, basil, or oregano—for aromatic notes that complement the chicken and cheese. Finally, season generously with salt and freshly ground black pepper to bring all the flavours together. Use your hands or a spoon to mix everything thoroughly, ensuring that the ricotta and breadcrumbs are evenly distributed throughout the meat. The result should be a well-combined, slightly sticky mixture that’s ready to shape into perfectly tender, flavour-packed meatballs.
Step 2
Gently roll the chicken and ricotta mixture into 10–12 equal-sized small meatballs, using damp hands to prevent the mixture from sticking. Take care not to compress them too much, as leaving them slightly airy will help them stay tender and juicy when cooked. If you have a little extra time, place the shaped meatballs in the fridge for about 10 minutes before cooking. This brief chilling step helps the meatballs firm up slightly, making them easier to handle and reducing the risk of them falling apart during cooking, while also allowing the flavours to meld together for a more delicious result.
Step 3
Heat a drizzle of olive oil in a large frying pan over medium-high heat, allowing it to become hot but not smoking. Carefully add the meatballs to the pan in a single layer, making sure not to overcrowd them, as this will prevent them from browning properly. Fry the meatballs in batches for 6–8 minutes, turning them gently with a spatula or tongs so that they develop an even golden-brown crust on all sides. The browning not only adds colour and texture but also enhances the flavour through caramelisation. Once the meatballs are cooked and nicely browned, remove them from the pan and set them aside on a plate. Keeping them warm while you prepare the sauce or cook additional batches ensures they stay juicy and tender for serving.
Step 4
To make the sauce, use the same pan you cooked the meatballs in to capture all the flavour left behind. Add a little more olive oil if needed, along with the sliced garlic. Cook the garlic over medium heat for about 30 seconds, just until it becomes fragrant, being careful not to let it burn, as burnt garlic can taste bitter. Once fragrant, stir in the tomato purée, allowing it to cook briefly to deepen its flavour, then add the chopped tomatoes.
Step 5
Let the mixture simmer gently for about 5 minutes, stirring occasionally so it thickens slightly and the flavours meld. Next, crumble in the chicken stock pot and pour in a quarter of the tomato tin’s worth of water, stirring well until the stock is fully dissolved. This creates a rich, smooth sauce that’s lightly seasoned and ready to coat the meatballs, infusing them with even more depth of flavour.
Step 6
Put the meatballs back in the pan and simmer them for an additional five to seven minutes, or until they are well cooked. Add the spinach last and stir until it wilts. In the meantime, prepare the spaghetti as directed on the package in a big pan of boiling salted water. After draining, set aside some pasta water.
Step 7
After draining the cooked pasta, immediately toss it into the pan with the sauce, making sure each strand or piece is fully coated in the rich, tomatoey mixture. If the sauce feels too thick or clings too tightly to the pasta, add a splash of the reserved pasta cooking water a little at a time. This starchy water helps loosen the sauce and allows it to cling perfectly to the pasta, creating a silky, well-emulsified finish. Divide the pasta and meatballs evenly into serving dishes, arranging the meatballs on top so they remain warm and visually appealing. For a finishing touch, sprinkle over some freshly grated Parmesan for added richness and depth, and garnish with torn or chopped fresh basil leaves to bring a pop of colour and a fragrant, herbaceous note. Serve immediately while everything is hot for a comforting, satisfying meal that’s perfect for refuelling after exercise or a hearty family dinner.