Pesto Meatballs

I created these meatballs on a whim on a busy weeknight when I had ground chicken and a bit of leftover pesto to use up. I was so pleased with the result: tender and super flavorful meatballs with added nutrition thanks to the teff flour. These meatballs are a simple protein-rich main dish that I can pair with a variety of sauces and veggies to make a well-rounded meal.

Some Main Ingredients

• Ground chicken – I use ground chicken to keep these meatballs lean and to help the pesto flavors shine through even more, but ground pork, ground beef, or ground turkey will work, too. 
• Pesto sauce – Use any favorite pesto sauce, such as a store-bought version or even a homemade pesto made from a harvest of garden fresh basil. 
• Parmesan cheese – Grated parmesan cheese works as both a binder and flavor agent in these meatballs, adding big flavor and even some calcium without adding a ton of saturated fat. Shredded parmesan can work in a pinch. 
• Teff flour – I’ve been loving experimenting with this flour lately, which is milled from teff, a tiny, nutrient-rich ancient grain. It acts as the perfect binder in this recipe, replacing traditional breadcrumbs with a more nutritious option. 
• Egg – It takes just one egg to add a little fat and work as a binder that holds the meatballs together while still keeping them tender. 
• Seasonings – Other than some fresh ground black pepper and kosher salt, I don’t call for any extra herbs or spices. I find that the ½ cup pesto and Parmesan give these chicken meatballs all the extra flavor they need.  

Find the ingredient list with exact measurements in the recipe card below.

Ingredient Spotlight: Maskal Teff’s Organic Ivory Teff Flour

I first learned about teff, the world’s tiniest grain (smaller even than a poppyseed) when I tasted injera bread at a local Ethiopian restaurant. Injera is made from teff flour and has such a unique flavor, being tangy and sour, similar to sourdough bread. It’s also spongy and moist, kind of similar to a thin pancake, and was the perfect vessel for scooping up the flavorful saucy dishes that were on my plate. Since working with Maskal Teff more recently to develop recipes like these tasty morning glory muffins, air fryer chicken tenders, and this delicious blueberry coffee cake, I’ve been so impressed with its versatility. Not to mention, it gives recipes a great nutritional boost, too. Teff is: 

• A good source of complex carbohydrates, protein, and fiber
• High in iron
• Naturally gluten free. Maskal Teff Organic Ivory Teff flour, which is what I used in this recipe, also is free of other allergens, including milk, eggs, wheat, peanuts, and tree nuts  
• A grain native to Ethiopia. Ethiopian marathoners have sworn by teff as a pivotal component of their diet. 
• Maskal Teff is a family-owned company that has produced U.S.-grown teff for over 40 years.

Here’s an at-a-glance view at how teff flour compares, nutritionally, to other gluten-free and conventional flours.

Flour (per 1 cup)	Calories	Protein (g)	Fat (g)	Complex carbs (g)	Fiber (g)
Teff flour	420	13.2	2.5	72.5	10.5
All-purpose flour	455	13	1.5	95	3
Sorghum flour	455	10	7	94	7
Rice flour	440	4	1	92	2
Whole wheat flour	400	16	2	87	14
Oat flour	455	14	7	76	8
Coconut flour	480	6	24	64	12
Almond flour	640	24	56	20	12

Teff flour can replace many other gluten free flours in baking, and in some cases, be a one-for-one gluten free flour substitute. In addition to these meatballs, I’ve used it in pancakes, waffles, batters, and other unyeasted baked goods.

2 Ways To Make These Meatballs

Whether I bake them in the oven or cook them in my air fryer, these meatballs turn out tasty, moist, and tender either way. To help keep them soft, I avoid mixing the meatball mixture with a food processor or blender, and instead just mix it all gently by hand. As for cooking, here are the cook times and temperatures that work well: 

• Oven method: After mixing the ingredients together in a large bowl, I use a cookie scoop to evenly portion out the meatball mixture. Then, I mist my hands with cooking spray or a spritz of olive oil before shaping each portion into a round meatball. I repeat this until I have 30 to 32 meatballs total, then I place them directly on a baking sheet (with parchment paper or not) and bake for 16 to 20 minutes in a preheated oven at 375 degrees F. 
• Air fryer method: I form the meatball in a similar fashion as above, but instead of baking them on a sheet pan, I cook them in my air fryer. Working in batches, I air fry 8 to 12 meatballs at a time in the air fryer basket for 8 minutes at 350 degrees F. Then I shake the basket to make sure the meatballs release easily. When they do, I air fry them for another 3 to 4 minutes. 

For serving size and the complete directions and ingredient amounts, scroll down to the recipe card below. All of our recipes include the nutrition analysis, listing calories (kcals), protein, carbohydrates/carb, fiber, sugar, sodium, cholesterol, and more per serving.

Naturally Gluten Free

Whereas most meatball recipes contain standard breadcrumbs, panko breadcrumbs, or standard white flour, these meatballs contain neither. I make them with teff flour, which is a naturally gluten-free ancient grain. Similar to breadcrumbs and all-purpose flour, it acts as a perfect binder to help hold the meatballs together. 

The Best Way To Serve 

These baked meatballs are delicious plain, tossed with sauce, or even turned into a meatball sub. When eating them as is, I often enjoy them with sides of crispy roasted sweet potatoes and broccoli, green beans, or a simple side salad. They’re also good tossed with additional basil pesto sauce, tomato sauce, or alfredo. Sometimes I serve them over cooked pasta (my favorite is orecchiette pasta) and sometimes I don’t – it all depends on my mood and meal plan. 

Storing Leftovers 

I store any extra meatballs in an airtight container in the refrigerator for up to 4 days. Or, for longer storage, I freeze them in a freezer-safe container for up to 2 months. Before cooking them, I move them from the freezer to the refrigerator to thaw overnight. 

To reheat, I simply heat the meatballs in a skillet on the stovetop or back in the airfryer for a few minutes. If enjoying the leftover meatballs with sauce, I often just heat them directly in the sauce in a saucepan right on the stovetop over medium-high heat.  

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The photos in this post were taken by Megan McKeehan.

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