These zero carb chicken and cheese protein balls are the perfect solution for anyone following a keto diet, looking to lose weight, or simply wanting a healthy, high-protein snack. With just three main ingredients and no flour required, these crispy, golden balls deliver maximum nutrition with minimal effort. This quick and easy recipe transforms simple ingredients into a satisfying snack that’s perfect for afternoon cravings or evening treats.
Ingredients
Main ingredients:
- 300g (10.5 oz) cooked chicken breast, shredded
- 1 large egg
- 80g (2.8 oz / ¾ cup) freshly grated Parmesan cheese
Seasonings:
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- Salt to taste (optional)
- ½ teaspoon black pepper
Equipment Needed
- Large mixing bowl
- Baking tray
- Parchment paper
- Grater (if using fresh cheese)
- Wire cooling rack
Step-by-Step Instructions
Preparing the Chicken
Step 1: If you haven’t already cooked your chicken breast, place it in a pot of boiling water and cook for 15-20 minutes until fully cooked through. No salt is needed during cooking since the Parmesan cheese will provide natural saltiness.
Step 2: Allow the chicken to cool completely, then shred it finely using two forks or your hands. The finer the shred, the better the mixture will hold together.
Making the Protein Ball Mixture
Step 3: Preheat your oven to 200°C (400°F / Gas Mark 6) to ensure it’s ready when your mixture is prepared.
Step 4: In a large mixing bowl, combine the shredded chicken breast with the whole egg, mixing thoroughly to ensure the egg coats all the chicken pieces.
Step 5: Add the freshly grated Parmesan cheese to the chicken and egg mixture. Fresh Parmesan works best as it has better binding properties than pre-packaged grated cheese.
Step 6: Sprinkle in the paprika and oregano, then mix everything together until well combined. The mixture should hold together when pressed but not be overly wet.
Step 7: Season with salt (if desired) and black pepper according to your taste preferences. Remember that Parmesan cheese is naturally salty, so taste before adding additional salt.
Shaping and Baking
Step 8: Line your baking tray with parchment paper to prevent sticking and ensure easy removal.
Step 9: Using your hands, shape the mixture into round balls about the size of a golf ball. You should get approximately 8 balls from this recipe, depending on your preferred size.
Step 10: Place the shaped balls on the prepared baking tray, leaving space between each one to allow for even cooking.
Step 11: Bake in the preheated oven for 12-15 minutes, or until the balls are golden brown and crispy on the outside. The exact timing will depend on your oven and desired level of crispiness.
Step 12: Remove from the oven and allow to cool on the baking tray for 5 minutes before serving.
Nutritional Information
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4 (2 balls per serving)
Per serving (2 balls):
- Calories: 165
- Protein: 28g
- Fat: 5g
- Carbohydrates: 1g
- Net Carbs: 1g
- Fiber: 0g
- Sodium: 380mg
Recipe Variations and Substitutions
Cheese Alternatives
Cheddar Cheese: Substitute Parmesan with aged cheddar for a sharper flavor and firmer texture. The lower moisture content in aged cheddar helps maintain the ball’s structure.
Gouda Cheese: Use aged Gouda for a nutty, caramelized flavor that pairs beautifully with the chicken.
Mozzarella Option: Fresh mozzarella can be used but will create a softer texture due to higher moisture content.
Seasoning Variations
Italian Herb Blend: Replace oregano with dried basil, thyme, and rosemary for a Mediterranean flavor profile.
Spicy Version: Add ¼ teaspoon cayenne pepper or red pepper flakes for heat.
Garlic Lover’s: Include 2 cloves of minced garlic or 1 teaspoon garlic powder for extra savory depth.
Protein Alternatives
Turkey Breast: Substitute chicken with cooked, shredded turkey breast for a similar texture and protein content.
Tuna Option: Use well-drained canned tuna for a fish-based version, though the texture will be slightly different.
Health Benefits
These protein balls are exceptionally rich in high-quality protein, making them ideal for muscle building and repair. The paprika provides vitamin A and antioxidants that support eye health and immune function. The minimal carbohydrate content makes this snack perfect for ketogenic diets, blood sugar management, and weight loss goals.
Storage and Meal Prep Tips
Store cooked protein balls in an airtight container in the refrigerator for up to 4 days. They can be enjoyed cold or reheated in the oven at 180°C (350°F) for 5-7 minutes to restore crispiness. For meal prep, make a double batch and freeze individual portions for up to 1 month.
Serving Suggestions
These versatile protein balls can be served as a standalone snack, paired with a fresh green salad for a complete meal, or accompanied by sugar-free dipping sauces like ranch or marinara. They’re perfect for lunchboxes, post-workout fuel, or evening snacks while watching television.
Frequently Asked Questions
Can I make these protein balls ahead of time? Yes, you can prepare the mixture up to 24 hours in advance and store it covered in the refrigerator. Shape and bake when ready to serve for the best texture and flavor.
Why are my protein balls falling apart? This usually happens when the mixture is too dry or the egg isn’t binding properly. Ensure your chicken is finely shredded and well-mixed with the egg. If needed, add an extra egg yolk for better binding.
Can I air fry these instead of baking? Absolutely! Cook at 180°C (350°F) for 8-10 minutes, turning halfway through. Air frying will create an even crispier exterior.
Are these suitable for meal prep? Yes, these protein balls are excellent for meal prep. Make a large batch on Sunday and store in portion-sized containers for grab-and-go snacks throughout the week.
How can I make them dairy-free? Replace the Parmesan cheese with nutritional yeast for a similar umami flavor, though the texture will be slightly different. You may need to add an extra egg for binding.
This zero carb chicken and cheese protein ball recipe proves that healthy eating doesn’t have to be complicated or time-consuming. With minimal ingredients and maximum nutrition, these protein-packed snacks support your wellness goals while satisfying your taste buds. Whether you’re following a keto lifestyle, managing diabetes, or simply seeking healthier snack options, these versatile protein balls deliver exceptional flavor and nutrition in every bite.