Mediterranean High-Protein Chicken Pesto Parmesan Meatball Subs
These subs are a delicious twist on the classic meatball sandwich. Made with lean ground chicken, Mediterranean herbs, and a rich pesto-parmesan coating, they’re high in protein yet light and flavorful. Perfect for a hearty lunch, dinner, or meal prep, these subs bring a vibrant Mediterranean flair with fresh basil, Parmesan, and a touch of lemon.
Prep & Cook Time
Prep Time: 20 minutes
Cook Time: 20–25 minutes
Total Time: 45 minutes
Ingredients
For Chicken Meatballs:
1 lb (450g) lean ground chicken
½ cup whole wheat breadcrumbs or almond flour for low-carb
¼ cup grated Parmesan cheese
1 large egg
2 cloves garlic, minced
2 tbsp fresh parsley, finely chopped
1 tsp dried oregano
½ tsp salt
½ tsp black pepper
½ tsp smoked paprika (optional for smoky flavor)
For Pesto Sauce:
1 cup fresh basil leaves
2 tbsp pine nuts or walnuts
2 cloves garlic
¼ cup Parmesan cheese, grated
¼ cup extra virgin olive oil
Juice of ½ lemon
Salt and pepper to taste
For Assembly:
4 whole wheat or ciabatta sub rolls
½ cup shredded mozzarella cheese (or part-skim)
1 small handful fresh arugula or spinach per sub
Optional: sliced tomatoes or roasted red peppers
Instructions
1. Make the Meatballs
1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a large bowl, mix ground chicken, breadcrumbs, Parmesan, egg, garlic, parsley, oregano, salt, pepper, and paprika.
3. Form into 16 small meatballs (about 1–1.5 inches each). Place on the baking sheet.
4. Bake 15–20 minutes, until golden brown and cooked through (internal temp 165°F / 74°C).
2. Make the Pesto
1. In a food processor, combine basil, nuts, garlic, Parmesan, lemon juice, salt, and pepper.
2. Pulse while slowly drizzling in olive oil until smooth. Adjust seasoning as needed.
3. Assemble the Subs
1. Slice the rolls lengthwise. Spread a generous layer of pesto on the bottom half.
2. Add 4 meatballs per sub. Top with shredded mozzarella.
3. Place under broiler for 2–3 minutes until cheese melts slightly.
4. Top with fresh arugula or spinach and optional roasted peppers/tomatoes.
5. Close the sandwich and serve warm.
Tips
For extra protein, add 1 tbsp of protein powder (unflavored) to the meatball mixture.
Meatballs can also be pan-fried in a non-stick skillet for a crispier exterior.
Make pesto ahead and refrigerate—it stays fresh for 3–4 days.
Substitute gluten-free breadcrumbs or serve in lettuce wraps for a lower-carb option.
Frequently asked questions FAQs
Q: Can I freeze these meatballs?
A: Yes, bake them fully, cool completely, and freeze in an airtight container for up to 3 months.
Q: Can I use turkey instead of chicken?
A: Absolutely. Ground turkey works well and keeps the dish high in protein.
Q: Can I make this dairy-free?
A: Use vegan Parmesan or nutritional yeast, and a plant-based mozzarella alternative.
Nutritional Information
Calories: ~420 kcal
Protein: ~34g
Carbs: ~32g
Fiber: ~4g
Fat: ~18g
Saturated Fat: ~5g
Sodium: ~560mg