Meatballs in Roasted Red Pepper Sauce

Craving a quick, vibrant, and delicious meal that screams “Eat the Rainbow”? This 15-minute Meatballs in Roasted Red Pepper Sauce is packed with red-hued ingredients—roasted red bell peppers, red Swiss chard, red pepper flakes, and red onion (okay, maybe it’s a bit purple, but we’re rolling with it!). For a fun twist, we added red wine vinegar, though it’s more of a flavor cameo than a color star. This vegan-friendly red pepper sauce is super simple, and we paired it with pre-cooked Trader Joe’s chicken meatballs for ease (swap for plant-based meatballs if you prefer). Served over a rice-quinoa mix, it’s also amazing with pasta, gluten-free orzo, lentils, or roasted spaghetti squash. For balance and more rainbow vibes, we added steamed green beans on the side. Let’s dive into this RED-hot dish!

Why you’ll LOVE this vibrant, kid-friendly dish

• Speedy: It’s a speedy weeknight win that’s ready in just 15 minutes! I used jarred roasted bell peppers and Trader Joe’s pre-cooked original meatballs for this dish to come together in 15 minutes. Use frozen rice or quinoa packets for a complete and quick meal!
• Nutrient-dense: Packed with red foods like roasted red bell peppers, red Swiss chard, and a pinch of red pepper flakes, this meal is a delicious way to #EatTheRainbow.
• Versatile Sauce: The vegan red pepper sauce is super versatile—use it for pasta, baked chicken, shrimp, or roasted veggies! Easy to double for bigger crews, it’s dairy-free, customizable, and served over rice-quinoa (or try pasta, orzo, lentils, or spaghetti squash). Pair with steamed green beans for a balanced, colorful plate.
  

Why Red Foods?

Red fruits and veggies are loaded with antioxidants like lycopene and anthocyanins, which support heart health, reduce inflammation, and boost immunity. They’re a tasty way to nourish your body and add vibrant color to your plate!

15 Minute Meatballs in Roasted Red Pepper Sauce

Craving a quick, high-protein meal for the *Eat the Rainbow* challenge? This 15-minute Meatballs in Roasted Red Pepper Sauce is your answer! Packed with red foods—roasted red peppers, Swiss chard, red onion—it’s loaded with antioxidants for heart health and immunity. The dairy-free sauce is kid-friendly and so versatile - it can be served over pasta, rice, quinoa or your favorite veggies or protein

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 10 minutes mins

Course dinner, Main Course, Main dish, sauce, Skillet meal

Cuisine Gluten-free, High Protein, Italian, Kid-Friendly, Quick and Easy

Servings 3 -4

Equipment

• 1 skillet
• 1 Blender or food processor to create sauce

Ingredients

  

For the Meatballs and Greens:

• 1 tsp avocado oil
• 1 packet Trader Joe’s chicken meatballs 12 oz, original flavor, precooked or sub your favorite. Use plant-based if preferred
• 3-4 cups fresh red Swiss chard chopped, or your favorite greens for color
• 1/2 cup red onion diced
• 1 tsp red wine vinegar or juice of 1/2 small lemon
• 2 Tbsp water

For the Red Pepper Sauce:

• 1 jar 12 or 16 oz roasted red peppers, drained
• 3 Tbsp olive oil
• 1 Tbsp water
• 1/2 tsp garlic powder
• 1/2 tsp Italian seasoning
• 1/4 tsp sea salt

For Serving (More Rainbow Colors!)

• Fresh basil for garnish optional
• Crushed pepper flakes can add to sauce or sprinkle when serving for family-friendly option
• Cooked rice and quinoa (I used a combo) quinoa, gluten-free orzo, pasta, lentils, spaghetti squash, or cauliflower rice
• Steamed green beans pictured, or green veggie like brussels sprouts or broccoli for more for rainbow challenge

Instructions

 

• Make the Sauce: Blend roasted red peppers, olive oil, water, garlic powder, Italian seasoning, and sea salt in a blender until smooth. Set aside.
• Sauté Onions: Heat avocado oil in a skillet with a lid over medium heat. Add diced red onion and sauté for 2-3 minutes until softened.
• Cook Meatballs: Add Trader Joe’s chicken meatballs to the skillet. Sauté for 4-5 minutes, stirring occasionally, until lightly browned.
• Add Greens: Pour in 2 Tbsp water and add chopped red Swiss chard. Sauté for 1 minute until greens start to wilt.
• Combine: Drizzle in red wine vinegar (or lemon juice) and pour in the red pepper sauce. Stir, cover, reduce heat to low, and cook for 5 minutes until heated through.
• Serve: Spoon over your choice of rice, quinoa, pasta, orzo, lentils, or spaghetti squash. Garnish with fresh basil and serve with a side of steamed green beans, Brussels sprouts, or broccoli for extra rainbow points!

Notes

Vegan Option: Use plant-based meatballs for vegan or use a can of cooked chickpeas or lentils for a substitute in a pinch

Meal Prep: Easy to double for a large quantities and to make for a large family or meal prep with higher protein option for the week

Storage: Keep leftovers refrigerated for 3-4 days. I haven't tried freezing this but I would guess the sauce would freeze really well!

Keyword Eat the Rainbow, Fall, High Protein, Meal Prep, Spring, Summer, Winter

Why This Rocks for the Eat the Rainbow Challenge 🌈

This Meatballs in Roasted Red Pepper Sauce dish is a celebration of red foods, perfect for the #EatTheRainbow challenge! Red ingredients like roasted red peppers and Swiss chard bring vibrant color and nutrients to your plate. Pairing them with green sides like steamed green beans makes this meal as balanced as it is beautiful. It’s dairy-free, customizable (swap greens or meatballs to fit your diet), and ready in just 15 minutes—proof that healthy, colorful eating can be quick and delicious!

Enjoy this RED-hot meal and keep rocking the rainbow! 🌟
More Recipes for Eat the Rainbow Challenge

RED Chia Yogurt Parfait