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34g Protein Teriyaki Meatball Bowl – Meal Prep Magic

teriyaki meatball bowl, high protein meal prep
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A high-protein teriyaki meatball bowl with turkey meatballs, steamed broccoli, and rice, perfect for meal prep.

Ingredients

Scale
  • 1 lb ground turkey (or lean ground beef)
  • 1 large egg
  • 1/3 cup panko breadcrumbs
  • 2 green onions, thinly sliced (plus more for topping)
  • 2 cloves garlic, minced
  • 1 tsp fresh ginger, minced (or 1/2 tsp ground ginger)
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1 Tbsp neutral oil (for cooking)
  • 1/2 cup low-sodium soy sauce
  • 1/4 cup water
  • 2 Tbsp honey or brown sugar
  • 1 Tbsp rice vinegar
  • 1 tsp sesame oil
  • 2 cloves garlic, minced
  • 1 tsp fresh ginger, minced
  • 2 tsp cornstarch
  • 2 cups cooked white rice (or jasmine rice)
  • 4 cups broccoli florets (steamed)
  • Optional: sesame seeds

Instructions

  1. Make the meatballs: In a bowl, mix ground turkey, egg, panko, green onions, garlic, ginger, salt, and pepper. Roll into 12 meatballs.
  2. Cook meatballs: Heat oil in a skillet over medium heat. Add meatballs and cook 10–12 minutes, turning to brown all sides, until cooked through.
  3. Make teriyaki: Whisk soy sauce, water, honey, rice vinegar, sesame oil, garlic, ginger, and cornstarch in a bowl. Pour into the skillet and simmer 2–3 minutes, stirring, until thick and glossy and the meatballs are coated.
  4. Assemble bowls: Add rice to bowls, top with steamed broccoli and teriyaki meatballs. Spoon extra sauce over the rice and garnish with green onions (and sesame seeds if using).

Notes

  • Use lean ground turkey for a lower-fat option.
  • Steam broccoli until tender-crisp for best texture.
  • Store leftovers in airtight containers for meal prep.

Nutrition

Keywords: teriyaki meatball bowl, high protein meal prep, turkey meatballs, easy meal prep bowls, rice bowl recipe, broccoli teriyaki, healthy dinner ideas

Find it online: https://mealcooked.com/teriyaki-meatball-bowl-high-protein-meal-prep-recipe/