If you’re looking for a meal that’s equal parts easy, nutritious, and delicious, these Sheet Pan Buffalo Chicken Meatballs and Roasted Veggies are for you! This protein and veggie-packed meal features spicy buffalo chicken meatballs roasted alongside a medley of colorful veggies and then topped off with an herby yogurt sauce. It’s the ultimate balance of heat, freshness, and comfort and makes for the perfect weeknight dinner or meal prep lunch!
After a busy month of game day and Valentine’s Day recipes, I’m really excited to get back into the swing of easy, delicious and nourishing weeknight dinners. And what better way to kick it off then to make a new rendition of my sheet pan meatball dinners! I truly think nothing hits quite like a sheet pan meal with a good sauce, and clearly y’all agree.
This new version features spicy, tangy buffalo chicken meatballs that are roasted alongside some smoky cauliflower, carrots, chickpeas and red onion. But the true magic happens when you drizzle on that herb yogurt sauce (I call it ranch, but it’s probably not the most accurate description).
It’s a protein and veggie packed dinner that’s equally great fresh as it is for meal prep. And although there’s a fair amount of chopping involved in the prep, once it’s on the sheet pan it’s smooth sailing from there! Let the oven do the rest of the work and you’ll have a super satisfying and healthy dinner on the table in no time. I can’t wait for you to try it out and let me know what you think!
Why You’ll Love these Sheet Pan Buffalo Chicken Meatballs and Roasted Veggies with Herb Yogurt Sauce
- It’s a nourishing dinner packed with 33g of protein and 11g of fiber per serving!
- This sheet pan meal is perfect for meal prep.
- You’ll love the spicy buffalo chicken meatballs paired with the creamy herb yogurt sauce.
- It all comes together on one baking sheet for less dishes and clean-up.
- This sheet pan meal is gluten free and can easily be made dairy free.
What You Need to Make Sheet Pan Buffalo Chicken Meatballs and Roasted Veggies with Herb Yogurt Sauce
For the Buffalo Chicken Meatballs:
- Ground Chicken: This is a great source of lean protein! I prefer to use 92-93% lean so that they aren’t too dry. You could also use ground turkey instead.
- Egg: 1 large egg helps the chicken meatballs bind together.
- Coconut Flour: Coconut flour is a great gluten-free, grain-free substitute for panko breadcrumbs. You just need a little bit, as coconut flour is super absorbent.
- Red Onion: You’ll need about 1/4 cup of very finely diced red onion, and the rest of the onion will be added to the sheet pan.
- Garlic: 2 cloves, minced.
- Buffalo Wing Sauce: I typically use Frank’s or the Whole Foods brand.
- Kosher Salt & Black Pepper: We don’t need to add a ton of salt to these meatballs since the buffalo wing sauce is already pretty salty.
For the Sheet Pan:
- Cauliflower: Why pick between buffalo chicken and buffalo cauliflower when you can have both!? Just make sure to cut down each floret into even smaller florets so that they cook quickly.
- Carrots: Carrots add color and nutrients to this sheet pan dinner. No need to peel them – just wash well and then slice thinly on the bias (diagonal).
- Chickpeas: 1 can of chickpeas (garbanzo beans), drained & rinsed. This adds some lovely fiber and volume to the dish.
- Red Onion: It gets deliciously sweet and caramelized when roasted…yum!
- Olive Oil: Coat all of the veggies in olive oil or avocado oil.
- Smoked Paprika, Garlic Powder, Kosher Salt & Black Pepper: These seasonings compliment the flavors of the buffalo wing sauce super well and add a nice smoky, savory flavor to the roasted vegetables.
For the Herb Yogurt Sauce:
- Greek Yogurt: I highly recommend using full-fat plain greek yogurt or skyr. You want something that’s really thick! This is also a great source of protein, healthy fats and probiotics.
- Mayonnaise: I like adding in a bit of mayo for richness and tang, but you can just use more Greek Yogurt if you prefer.
- Milk: To make this herb yogurt sauce a drizzle-able consistency, we’re going to thin it out with some milk (or better yet, buttermilk…if you have it!)
- Fresh Parsley, Dill and Chives: I know it’s annoying to buy a bunch of different fresh herbs but it’s truly worth it for this delicious sauce! In a pinch, try substituting dried herbs (1/3 of what’s listed in the recipe).
- Fresh Garlic: Fresh minced is always best.
- Lemon Juice: From about 1/2 small lemon.
- Onion Powder, Kosher Salt & Black Pepper: Simple seasonings that you definitely already have on hand.
How To Make Sheet Pan Buffalo Chicken Meatballs and Roasted Veggies with Herb Yogurt Sauce
Roast the Vegetables:
First, preheat your oven to 400F. Then, add chickpeas, cauliflower, carrots and red onion to an extra-large baking sheet (21×15″). If you don’t own one this big, I recommend splitting it between two normal-sized baking sheets to prevent overlap. Then, drizzle oil and seasonings over top. Toss to coat and spread out evenly on the baking sheet(s). Transfer to the oven to roast for about 10 minutes.
Prepare Buffalo Chicken Meatballs:
While the veggies are roasting, prepare the buffalo chicken meatballs. In a large bowl, add the egg, coconut flour, buffalo sauce, garlic, red onion and seasonings. Use a fork to stir until combined. Then, add in ground chicken and use your hands to gently incorporate, without over-mixing.
Add Buffalo Chicken Meatballs to the Sheet Pan:
Next, remove baking sheet from the oven and scoop out 2 tbsp of the ground chicken mixture. Roll into a ball and then nestle the meatballs onto the baking sheet. It should make about 16-18. Transfer back to the oven and cook for 20 more minutes. Optionally, switch your oven to broil for a few more minutes at the end.
Mix together Herb Yogurt Sauce & Drizzle on Top:
Meanwhile, add all of the herb yogurt sauce ingredients to a small bowl or jar and stir until combined and smooth. Adjust the amount of milk to get it to a drizzle-able consistency. Once the sheet pan meal is done baking, drizzle on the herb yogurt sauce, more buffalo sauce and optionally garnish with some fresh dill. Enjoy!
Can I Use Ground Turkey Instead of Ground Chicken?
Yes, absolutely! These buffalo chicken meatballs can be made with either ground chicken or ground turkey, but make sure to use about 92-93% lean for the best results. If you use 99% lean, they are more prone to drying out!
Are There Any Substitutes for Coconut Flour in the Buffalo Chicken Meatballs?
Coconut flour is a great gluten-free and grain-free substitute for panko breadcrumbs. You really only need a small amount of it too, since it’s super absorbent. However, if you don’t have any on hand, you can try using 1/2 cup of almond flour, oat flour or normal panko breadcrumbs (if you’re not gluten free).
Can I Make this Dairy Free?
The only dairy-containing ingredient in this sheet pan buffalo chicken meatballs recipe is the greek yogurt for the sauce. I love that this adds an additional boost of protein and probiotics! However, if you’re dairy-free, you can certainly substitute a thick vegan yogurt such as Siggi’s plant-based or coconut yogurt. You could also try skipping the sauce altogether and instead using a store-bought vegan ranch dressing.
Equipment Recommendations:
You can make this recipe work with whatever equipment you have on hand, but here are two things that I think will make your life a lot easier!
- Extra Large Baking Sheet: This is the best $15 I’ve ever spent! This baking sheet is 21″ x 15″ and allows you to fit so much. If you don’t have one of these, you’ll want to split the recipe between two normal-sized baking sheets so that there’s not too much overlap.
- Cookie Scoop: I always use this 2 tbsp cookie scoop to measure out my meatballs. It ensures that they’re uniform in size which leads to even cooking.
How Should I Store Leftover Sheet Pan Buffalo Chicken Meatballs and Roasted Veggies with Herb Yogurt Sauce?
Sheet Pan Buffalo Chicken Meatballs and Roasted Veggies are great as leftovers and meal prep! Simply allow it to cool down before transferring to an airtight container and storing in the fridge for about 4-5 days. If you prefer to warm up your leftovers, I would recommend storing the herb yogurt sauce separately and drizzling it on top after you’ve re-heated the sheet pan meal in the microwave.
Find the full recipe below. As always, please let me know if you tried it by commenting below or tagging me on Instagram, @munchinwithmaddie_.
Looking for More Sheet Pan Dinner Recipes?
- Sheet Pan Harissa Chicken Meatballs with Cauliflower and Chickpeas
- Fall Sheet Pan Chicken Meatballs and Veggies with Maple Tahini Dressing
- Honey Mustard Salmon Sheet Pan Meal
- Spanish Chicken and Chorizo Sheet Pan Dinner
- Kung Pao Chicken and Cauliflower Sheet Pan Meal
Sheet Pan Buffalo Chicken Meatballs and Roasted Veggies with Herb Yogurt Sauce
Equipment
- fork
- 2 tbsp cookie scoop (optional)
- extra large baking sheet or 2 normal baking sheets
- small bowl
- spoon
Ingredients
For the Buffalo Chicken Meatballs:
- 1 lb ground chicken (92-93% lean)
- 1 large egg
- 2 tbsp coconut flour
- 3 tbsp buffalo wing sauce + more for garnishing
- 2 garlic cloves minced
- ¼ cup finely diced red onion
- ½ tsp kosher salt
- ¼ tsp black pepper
For the Sheet Pan:
- 1 can chickpeas (15oz), drained & rinsed
- 1 lb cauliflower cut into very small florets (see photos for reference)
- 9-10 oz carrots (about 3-4 large carrots), thinly sliced on the bias/diagonal
- ¾ medium red onion cut into large chunks*
- 2 tbsp olive oil or avocado oil
- 2 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp kosher salt
- ¼ tsp black pepper
- cayenne optional, to taste
For the Herb Yogurt Sauce*:
- ½ cup full-fat plain greek yogurt or skyr
- 2 tbsp mayonnaise
- 1-1.5 tbsp milk or buttermilk
- 1 tbsp fresh chopped parsley
- ½ tbsp fresh chopped dill
- ½ tbsp fresh chopped chives
- 1-2 small garlic cloves minced
- juice from ½ lemon
- ¾ tsp kosher salt
- ½ tsp onion powder
- ¼ tsp black pepper
Instructions
- First, preheat your oven to 400F. Then, add chickpeas, cauliflower, carrots and red onion to an extra-large baking sheet (21×15"). If you don't own one this big, I recommend splitting it between two normal-sized baking sheets to prevent overlap. Then, drizzle oil and seasonings over top. Toss to coat and spread out evenly on the baking sheet(s). Transfer to the oven to roast for about 10 minutes.¼ tsp black pepper, 1 can chickpeas, 1 lb cauliflower, 9-10 oz carrots, ¾ medium red onion, 2 tbsp olive oil, 2 tsp smoked paprika, 1 tsp garlic powder, 1 tsp kosher salt, cayenne
- While the veggies are roasting, prepare the buffalo chicken meatballs. In a large bowl, add the egg, coconut flour, buffalo sauce, garlic, red onion and seasonings. Use a fork to stir until combined. Then, add in ground chicken and use your hands to gently incorporate, without over-mixing.1 lb ground chicken, 1 large egg, 2 tbsp coconut flour, 3 tbsp buffalo wing sauce, 2 garlic cloves, ¼ cup finely diced red onion, ½ tsp kosher salt, ¼ tsp black pepper
- Remove baking sheet from the oven and scoop out 2 tbsp of the ground chicken mixture. Roll into a ball and then nestle the meatballs onto the baking sheet. It should make about 16-18. Transfer back to the oven and cook for 20 more minutes. Optionally, switch your oven to broil for a few more minutes at the end.
- Meanwhile, add all of the herb yogurt sauce ingredients to a small bowl or jar and stir until combined and smooth. Adjust the amount of milk to get it to a drizzle-able consistency.½ cup full-fat plain greek yogurt or skyr, 2 tbsp mayonnaise, 1-1.5 tbsp milk, 1 tbsp fresh chopped parsley, ½ tbsp fresh chopped dill, ½ tbsp fresh chopped chives, 1-2 small garlic cloves, juice from ½ lemon, ¾ tsp kosher salt, ½ tsp onion powder, ¼ tsp black pepper
- Once the sheet pan meal is done baking, drizzle on the herb yogurt sauce, more buffalo sauce and optionally garnish with some fresh dill. Enjoy!
Video
Notes
Nutrition
Did you make this recipe?
Please let me know how it turned out for you! Leave a comment below and tag @munchinwithmaddie_ on Instagram and/or hashtag it #munchinwithmaddie.
yum! I admit I was lazy and just threw a tsp of ranch seasoning into some yogurt and pickle juice, but this was so easy and delicious!
Haha I don’t blame you at all!! No shame in the convenience game. Glad you liked it though 🙂
Was a little more work than I expected, but was so delicious.
Thank you Mary 🙂