Heart Healthy Chicken and Rice Meatballs

(5.0)
By Judy Capodanno
Updated 5/5/2026
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy  |  Diabetic  |  Mediterranean  |  Renal Diet
Heart Healthy Chicken and Rice Meatballs
Photo Credit: Baldwin Publishing Staff Photographer

These Heart Healthy chicken and rice meatballs combine lean protein, low-sodium broth, and creamy Greek yogurt for a delicious and balanced dish. If you’ve ever wondered if chicken and rice is actually healthy, this recipe proves it can be a nutritional powerhouse when prepared with heart-friendly ingredients and aromatic spices like dill and cumin.

Perfect for anyone focusing on a heart-friendly diet, this Mediterranean recipe favorite can easily be turned into a gluten-free chicken recipe by omitting the flour in the sauce. The savory sauce keeps the meatballs incredibly moist, making them a standout choice for high-protein meal prep. 

Discover more heart healthy chicken meal ideas to inspire your cooking!

Total Time
60 minutes
Servings
8
Calories
220

What Makes These Chicken and Rice Meatballs Healthy

These meatballs offer a balanced, heart-friendly alternative to traditional beef recipes by utilizing lean ground chicken and fiber-rich additions. By focusing on low-sodium broth and heart-healthy spices, this dish provides deep Mediterranean flavors without the excess saturated fat or salt.

If you want to make these meatballs gluten-free, omit the flour and use a gluten-free alternative like rice flour or cornstarch for thickening the sauce. Rice is already a gluten-free food and none of the other ingredients in this chicken and rice recipe contain gluten. If you have a gluten allergy or sensitivity or have celiac disease, be sure to check labels on all prepared products, like chicken broth, just to be sure they’re safe to eat.

Some people are intimidated by making meatballs, but they’re easy to make and are a fun way to get the kids involved in cooking. You may need to get your hands dirty, but that’s half the fun! Although this healthy meatball recipe looks like it has a lot of ingredients, many of them are spices and you probably have most right in your pantry. That makes it a great weeknight meal you can throw together even when you’re short on time. These meatballs are also a good option if you’re looking for high protein meal prep ideas.

Our Chicken Rice Meatballs pair perfectly with a variety of side dishes. Consider serving them with Green Beans with Tomatoes, Squash and Tomato Salad or Zucchini Quinoa Pilaf for a healthy and colorful accompaniment. Or whip up a side of fluffy Garlic Mashed Potatoes for a comforting touch.

Key Health Highlights

  • Lean Protein Source: Ground chicken is significantly lower in saturated fat than traditional beef or pork blends, supporting cardiovascular health.
  • Low-Sodium Profile: With only 338mg of sodium per serving, this recipe fits comfortably within heart-healthy and renal-friendly dietary guidelines.
  • Nutrient-Dense Vegetables: Onions and grated carrots are mixed directly into the sauce and meatballs, adding essential vitamins and moisture.
  • Heart-Healthy Fats: The use of olive oil and Greek yogurt provides a creamy texture while keeping the dish Mediterranean-diet compliant.
  • Probiotic-Based Sauce: Using plain Greek yogurt as a thickener adds protein and a tangy richness without the need for heavy cream.

FAQs About Chicken Rice Meatballs

Yes, chicken meatballs typically contain much less saturated fat and fewer calories, making them a better choice for heart health.

This recipe is designed with uncooked rice that cooks inside the meatball to help bind it together. If using pre-cooked rice, reduce the simmering time in the sauce.

To prevent the Greek yogurt from curdling, add it toward the end of the sauce-making process and keep the heat at a gentle simmer rather than a rolling boil.

The combination of Greek yogurt and grated carrots inside the meatballs ensures they stay juicy even though chicken is a lean meat.

Heart Healthy Ground Chicken Dinners

Finding delicious ways to maintain a heart-friendly diet is easy with these high-protein ground chicken recipes that prioritize lean ingredients and bold Mediterranean flavors.

High Protein Baked Ziti with Ground Chicken
High Protein Greek Chicken Burger Bowl with Tzatziki
Mediterranean Chicken Meatballs

Heart-Healthy Sides & Pairings

Complete your nutrient-dense meal with these low-sodium, fiber-rich side dishes designed to perfectly complement your favorite heart-healthy chicken entrees.

Low Sodium Mashed Potatoes
Heart Healthy Garlic Spaghetti Squash
Heart Healthy Roasted Brussels Sprouts

Ingredient Spotlights: Brown Rice and Ground Chicken

While this recipe uses white rice for a classic texture, swapping in brown rice can boost the fiber content, which helps manage cholesterol and blood sugar levels. Ground chicken serves as the perfect lean canvas for the antioxidant-rich spices used here, such as garlic and cumin, which are known for their anti-inflammatory properties.

Healthy Variations

  • Spicy Mediterranean: Add ½ teaspoon of red pepper flakes to the meatball mixture for a gentle kick.
  • Extra Veggie: Add ½ cup of finely chopped fresh spinach to the chicken mixture before rolling into balls.
  • Lemon Herb: Add 1 teaspoon of lemon zest to the sauce for a brighter, citrusy finish.

Ingredients

Recipe yields 8 servings

Directions

  1. Step 1

    In a bowl, combine the chicken, uncooked rice, egg, 1 tablespoon of the yogurt, dill, garlic, 1/8 teaspoon salt and black pepper. With wet hands, roll the chicken mixture into 1-inch balls.

  2. Step 2

    In a large saucepan, heat the olive oil over medium heat. Add the onion and carrot and sauté for about 3 minutes, or until the vegetables begin to soften. Add the flour and mix to coat the vegetables; cook for 1 minute. Slowly add chicken broth and stir until smooth and thickened. Add tomato paste mixture, remaining 2 tablespoons yogurt, cumin, nutmeg, paprika, remaining 1/2 teaspoon salt and black pepper to taste and cook until gravy is thickened and smooth. Add the meatballs. Bring the sauce to a boil. Reduce the heat to low, cover and cook for 25 minutes, or until the meatballs are no longer pink. Sprinkle with fresh parsley.

Nutrition Facts

Serving Size:
5 meatballs

220
Calories
9
g
Fat
95
mg
Cholesterol
338
mg
Sodium
14
g
Carbs
2
g
Sat. Fat
0
g
Fiber
24
g
Protein
598
mg
Potassium
239
mg
Phosphorus

Alternative Cooking Methods

  • Oven-Baked: If you prefer a firmer texture, you can bake the meatballs at 375°F (190°C) for 15–20 minutes before adding them to the simmering sauce to finish.
  • Air Fryer: For a "fried" exterior without the oil, air fry the meatballs at 380°F for 10–12 minutes, then toss them into the yogurt sauce just before serving.

Serving & Storage Tips

  • Meal Prep: These meatballs are excellent for batch cooking. Store in airtight containers for up to 4 days in the refrigerator.
  • Freezing: You can freeze the cooked meatballs in the sauce for up to 3 months. Thaw overnight in the fridge before reheating.
  • Reheating: To maintain moisture, reheat the meatballs in a saucepan over low heat with a splash of extra chicken broth.
  • Serving Size: A standard heart-healthy serving is 5 meatballs.

What to Serve With These Heart Healthy Chicken and Rice Meatballs

This dish is hearty on its own but pairs beautifully with light, fiber-rich sides. Try serving them alongside Green Beans with Tomatoes or a Zucchini Quinoa Pilaf. For a more comforting meal, Garlic Mashed Potatoes make an excellent base for the savory yogurt gravy.

Ingredient Substitutions

Omit the all-purpose flour in the sauce and use rice flour or cornstarch as a thickener.

Replace the Greek yogurt with a dairy-free plain almond or soy yogurt. Ensure the brand is unsweetened.

Use quinoa or brown rice instead of white rice for added fiber.

If fresh dill isn't available, use 1 teaspoon of dried dill or swap for fresh cilantro for a different flavor profile.

More Recipes Like Healthy Chicken Rice Meatballs

Looking for other heart-healthy chicken recipes the whole family can enjoy? Try beloved classics like Grilled Chicken with Corn Salsa, Chicken Stir-Fry or Sheet Pan Asian Chicken. They all contain mouth-watering flavors and nutritious ingredients to satisfy your taste buds and promote wellness.