Teriyaki Meatball Meal Prep Bowls Quick and Tasty Recipe

Name: Teriyaki Meatball Meal Prep Bowls
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Ingredients: 1 lb ground chicken or turkey; 1/4 cup breadcrumbs; 1/4 cup green onion, finely chopped; 1 tablespoon fresh ginger, minced; 2 cloves garlic, minced; 1 egg egg; 1 tablespoon soy sauce (or tamari for gluten-free); 1 tablespoon sesame oil; to taste salt and pepper; 1 cup teriyaki sauce (store-bought or homemade); 2 cups cooked jasmine rice or quinoa; 2 cups steamed broccoli florets; 1 cup shredded carrots; for garnish sesame seeds; for garnish extra green onions

October 28, 2025March 20, 2025 by lisa

Are you ready to whip up a quick and tasty meal? My Teriyaki Meatball Meal Prep Bowls pack a flavor punch without taking too much time. With just a handful of ingredients, you can make healthy, delicious meals for the week. Follow my easy steps to create perfect meatballs, assemble your bowls, and enjoy a nutritious dish that’s as satisfying as it is simple. Let’s get started!

Why I Love This Recipe

Healthy Ingredients: This recipe is packed with lean protein and fresh vegetables, making it a nutritious meal option.
Quick and Easy: With a total time of just 40 minutes, it’s perfect for a weeknight dinner or meal prep.
Customizable: You can easily swap out the proteins or vegetables based on your preferences or what’s in season.
Delicious Flavor: The teriyaki sauce adds a sweet and savory flavor that brings all the ingredients together beautifully.

Ingredients

Main Ingredients

– 1 lb ground chicken or turkey

– 1/4 cup breadcrumbs

– 1/4 cup green onion, finely chopped

– 1 tablespoon fresh ginger, minced

– 2 cloves garlic, minced

– 1 egg

– 1 tablespoon soy sauce (or tamari)

– 1 tablespoon sesame oil

– Salt and pepper to taste

– 1 cup teriyaki sauce (store-bought or homemade)

– 2 cups cooked jasmine rice or quinoa

– 2 cups steamed broccoli florets

– 1 cup shredded carrots

– Sesame seeds for garnish

– Extra green onions for garnish

Gather these ingredients before you start cooking. Ground chicken or turkey makes the meatballs tender. Breadcrumbs help bind them together. Fresh ginger and garlic add a punch of flavor.

Soy sauce gives a salty note, while sesame oil brings warmth. Teriyaki sauce adds a sweet glaze that ties everything together. Cooked jasmine rice or quinoa forms a nice base. Steamed broccoli and shredded carrots add color and crunch.

Don’t forget the sesame seeds and extra green onions for garnish! They make the meal look pretty and add a nice touch. Prepare these items ahead for easy cooking.

Step-by-Step Instructions

Preparing the Meatballs

1. Preheat the oven and line a baking sheet: Start by preheating your oven to 375°F (190°C). Line a baking sheet with parchment paper. This makes cleanup easy.

2. Combine meatball ingredients: In a large bowl, mix together 1 lb of ground chicken or turkey, 1/4 cup of breadcrumbs, 1/4 cup of finely chopped green onion, 1 tablespoon of minced fresh ginger, 2 minced garlic cloves, 1 egg, 1 tablespoon of soy sauce, 1 tablespoon of sesame oil, and a pinch of salt and pepper. Mix until everything is just combined. Do not overmix or your meatballs will be tough.

3. Shape the meatballs: With clean hands, form the mixture into small meatballs. Aim for about 1 inch in diameter. Place them on your prepared baking sheet.

Cooking the Meatballs

4. Bake the meatballs: Slide the baking sheet into the oven. Bake for 20-25 minutes until the meatballs are cooked through. They should turn a nice golden brown.

5. Coat in teriyaki sauce: Once they are done, take them out of the oven. Drizzle 1 cup of teriyaki sauce over the meatballs. Toss gently to coat them evenly in sauce.

Assembling Meal Prep Bowls

6. Portion rice or quinoa: Grab your meal prep containers. Divide 2 cups of cooked jasmine rice or quinoa among the containers. Make sure each one has an equal amount.

7. Add vegetables: Next, place 2 cups of steamed broccoli florets and 1 cup of shredded carrots into each container. This adds color and nutrition.

8. Top with meatballs: Finally, add a generous portion of the teriyaki meatballs on top of each bowl.

9. Garnish: For a finishing touch, sprinkle sesame seeds and extra chopped green onions on top of the meatballs. They make the meal look fancy.

10. Cool and store: Let the meal prep bowls cool before sealing them with lids. Store them in the fridge for up to 4 days.

Tips & Tricks

Meatball Texture

To get the best texture for your meatballs, avoid overmixing. When mixing the meat, do it just until everything is combined. If you mix too much, the meatballs can turn tough.

When shaping the meatballs, use wet hands. This helps prevent the meat from sticking to your fingers. Form each meatball to about one inch in size. This gives them a good bite-sized shape.

Teriyaki Sauce Options

You can use store-bought teriyaki sauce or make your own. Store-bought is quick and easy. Homemade sauce can taste fresher and better. If you choose store-bought, try adding a splash of lime juice or a pinch of chili flakes. This can boost its flavor and make it unique.

Meal Prep Best Practices

Let your meal prep bowls cool before sealing. This keeps moisture from building up inside. Store them in the fridge for up to four days. When it’s time to eat, reheat in the microwave. Use a microwave-safe cover to keep moisture in, and heat until warm. This keeps your meatballs juicy and delicious.

Pro Tips

Keep the Mixture Moist: Adding a bit of milk or water to the meatball mixture can help keep them juicy during baking.
Make Ahead and Freeze: These meatballs freeze well! Prepare a double batch and freeze them for quick meals later.
Customize Your Veggies: Feel free to swap in your favorite vegetables for the meal prep bowls, such as bell peppers or snap peas.
Use a Meat Thermometer: To ensure your meatballs are cooked through, use a meat thermometer; they should reach an internal temperature of 165°F (74°C).

Variations

Different Proteins

You can switch up the meat in this recipe. Ground beef or pork works well in meatballs. They add a nice flavor and texture. If you prefer plant-based options, use lentils or chickpeas. You can mash them and mix with breadcrumbs. This gives a hearty base for your meatballs.

Alternative Grains

For grains, you can try brown rice or cauliflower rice. Brown rice adds more fiber and nutrients. Cauliflower rice is light and low in carbs. You can also use quinoa for a protein boost. Quinoa is great if you want something gluten-free.

Customizing Vegetables

Feel free to swap out the vegetables. Use seasonal veggies for fresh flavor. Bell peppers, snap peas, or zucchini work great. You can also use frozen vegetables if you’re short on time. They save prep time and are often just as nutritious.

Storage Info

Refrigerator Storage

You can store your teriyaki meal prep bowls in the fridge for up to 4 days. To keep them fresh, use airtight containers. Make sure to cool the bowls before sealing them. This helps prevent moisture build-up, keeping your food tasty.

Freezer Storage

You can freeze these meal prep bowls if you want to save them for later. Just make sure to use freezer-safe containers. They can last for up to 3 months in the freezer. When you’re ready to eat, move them to the fridge to thaw overnight. This keeps the meatballs and veggies from getting mushy.

Reheating Recommendations

When it’s time to eat, reheat your meal prep bowl safely. You can use a microwave or an oven. If you use a microwave, heat in short bursts. Stir the bowl to keep everything warm evenly. If you use an oven, cover the bowl with foil to trap moisture. This helps maintain the texture of the meatballs and veggies. Enjoy your meal!

FAQs

Can I make teriyaki meatballs ahead of time?

Yes, you can make teriyaki meatballs ahead of time. Prepare the meatballs and bake them as directed. After baking, let them cool completely. Then, store the meatballs in an airtight container in the fridge. They will stay fresh for up to four days. You can also freeze them for longer storage. Just thaw before reheating.

What can I serve with teriyaki meatballs?

Teriyaki meatballs pair well with many sides. I recommend serving them with:

– Cooked jasmine rice or quinoa

– Steamed broccoli florets

– Shredded carrots

You can also add a side salad or some stir-fried vegetables to make your meal more colorful and nutritious.

Is this recipe gluten-free?

Yes, this recipe can be made gluten-free. Use tamari instead of soy sauce. Ensure your teriyaki sauce is also gluten-free. Most store-bought options have gluten-free varieties. Always check the labels to be sure.

Can I use frozen meatballs?

Yes, you can use frozen meatballs. Just make sure they are fully cooked before adding teriyaki sauce. If they are not pre-cooked, bake them according to the package instructions. After cooking, coat them with the teriyaki sauce and serve.

How can I make this dish lower in calories?

To lower the calories in this dish, consider these tips:

– Use ground turkey instead of ground chicken.

– Reduce the amount of breadcrumbs.

– Replace rice with cauliflower rice.

– Use a low-calorie teriyaki sauce or make your own with less sugar.

These small changes can help you enjoy a lighter version of this tasty meal.

In this post, we explored how to make tasty teriyaki meatballs. We covered key ingredients like ground chicken, fresh ginger, and soy sauce. I shared step-by-step instructions for cooking and meal prep.

You can choose different proteins, grains, and vegetables to make it your own. Remember to store your meal prep bowls well and follow reheating tips for great texture. Get creative and enjoy making this dish for yourself or your famil

$- 1 lb ground chicken or turkey - 1/4 cup breadcrumbs - 1/4 cup green onion, finely chopped - 1 tablespoon fresh ginger, minced - 2 cloves garlic, minced - 1 egg - 1 tablespoon soy sauce (or tamari) - 1 tablespoon sesame oil - Salt and pepper to taste - 1 cup teriyaki sauce (store-bought or homemade) - 2 cups cooked jasmine rice or quinoa - 2 cups steamed broccoli florets - 1 cup shredded carrots - Sesame seeds for garnish - Extra green onions for garnish Gather these ingredients before you start cooking. Ground chicken or turkey makes the meatballs tender. Breadcrumbs help bind them together. Fresh ginger and garlic add a punch of flavor. Soy sauce gives a salty note, while sesame oil brings warmth. Teriyaki sauce adds a sweet glaze that ties everything together. Cooked jasmine rice or quinoa forms a nice base. Steamed broccoli and shredded carrots add color and crunch. Don’t forget the sesame seeds and extra green onions for garnish! They make the meal look pretty and add a nice touch. Prepare these items ahead for easy cooking. {{ingredient_image_1}} 1. Preheat the oven and line a baking sheet: Start by preheating your oven to 375°F (190°C). Line a baking sheet with parchment paper. This makes cleanup easy. 2. Combine meatball ingredients: In a large bowl, mix together 1 lb of ground chicken or turkey, 1/4 cup of breadcrumbs, 1/4 cup of finely chopped green onion, 1 tablespoon of minced fresh ginger, 2 minced garlic cloves, 1 egg, 1 tablespoon of soy sauce, 1 tablespoon of sesame oil, and a pinch of salt and pepper. Mix until everything is just combined. Do not overmix or your meatballs will be tough. 3. Shape the meatballs: With clean hands, form the mixture into small meatballs. Aim for about 1 inch in diameter. Place them on your prepared baking sheet. 4. Bake the meatballs: Slide the baking sheet into the oven. Bake for 20-25 minutes until the meatballs are cooked through. They should turn a nice golden brown. 5. Coat in teriyaki sauce: Once they are done, take them out of the oven. Drizzle 1 cup of teriyaki sauce over the meatballs. Toss gently to coat them evenly in sauce. 6. Portion rice or quinoa: Grab your meal prep containers. Divide 2 cups of cooked jasmine rice or quinoa among the containers. Make sure each one has an equal amount. 7. Add vegetables: Next, place 2 cups of steamed broccoli florets and 1 cup of shredded carrots into each container. This adds color and nutrition. 8. Top with meatballs: Finally, add a generous portion of the teriyaki meatballs on top of each bowl. 9. Garnish: For a finishing touch, sprinkle sesame seeds and extra chopped green onions on top of the meatballs. They make the meal look fancy. 10. Cool and store: Let the meal prep bowls cool before sealing them with lids. Store them in the fridge for up to 4 days. To get the best texture for your meatballs, avoid overmixing. When mixing the meat, do it just until everything is combined. If you mix too much, the meatballs can turn tough. When shaping the meatballs, use wet hands. This helps prevent the meat from sticking to your fingers. Form each meatball to about one inch in size. This gives them a good bite-sized shape. You can use store-bought teriyaki sauce or make your own. Store-bought is quick and easy. Homemade sauce can taste fresher and better. If you choose store-bought, try adding a splash of lime juice or a pinch of chili flakes. This can boost its flavor and make it unique. Let your meal prep bowls cool before sealing. This keeps moisture from building up inside. Store them in the fridge for up to four days. When it’s time to eat, reheat in the microwave. Use a microwave-safe cover to keep moisture in, and heat until warm. This keeps your meatballs juicy and delicious. Pro Tips Keep the Mixture Moist: Adding a bit of milk or water to the meatball mixture can help keep them juicy during baking. Make Ahead and Freeze: These meatballs freeze well! Prepare a double batch and freeze them for quick meals later. Customize Your Veggies: Feel free to swap in your favorite vegetables for the meal prep bowls, such as bell peppers or snap peas. Use a Meat Thermometer: To ensure your meatballs are cooked through, use a meat thermometer; they should reach an internal temperature of 165°F (74°C). {{image_2}} You can switch up the meat in this recipe. Ground beef or pork works well in meatballs. They add a nice flavor and texture. If you prefer plant-based options, use lentils or chickpeas. You can mash them and mix with breadcrumbs. This gives a hearty base for your meatballs. For grains, you can try brown rice or cauliflower rice. Brown rice adds more fiber and nutrients. Cauliflower rice is light and low in carbs. You can also use quinoa for a protein boost. Quinoa is great if you want something gluten-free. Feel free to swap out the vegetables. Use seasonal veggies for fresh flavor. Bell peppers, snap peas, or zucchini work great. You can also use frozen vegetables if you’re short on time. They save prep time and are often just as nutritious. You can store your teriyaki meal prep bowls in the fridge for up to 4 days. To keep them fresh, use airtight containers. Make sure to cool the bowls before sealing them. This helps prevent moisture build-up, keeping your food tasty. You can freeze these meal prep bowls if you want to save them for later. Just make sure to use freezer-safe containers. They can last for up to 3 months in the freezer. When you’re ready to eat, move them to the fridge to thaw overnight. This keeps the meatballs and veggies from getting mushy. When it’s time to eat, reheat your meal prep bowl safely. You can use a microwave or an oven. If you use a microwave, heat in short bursts. Stir the bowl to keep everything warm evenly. If you use an oven, cover the bowl with foil to trap moisture. This helps maintain the texture of the meatballs and veggies. Enjoy your meal! Yes, you can make teriyaki meatballs ahead of time. Prepare the meatballs and bake them as directed. After baking, let them cool completely. Then, store the meatballs in an airtight container in the fridge. They will stay fresh for up to four days. You can also freeze them for longer storage. Just thaw before reheating. Teriyaki meatballs pair well with many sides. I recommend serving them with: - Cooked jasmine rice or quinoa - Steamed broccoli florets - Shredded carrots You can also add a side salad or some stir-fried vegetables to make your meal more colorful and nutritious. Yes, this recipe can be made gluten-free. Use tamari instead of soy sauce. Ensure your teriyaki sauce is also gluten-free. Most store-bought options have gluten-free varieties. Always check the labels to be sure. Yes, you can use frozen meatballs. Just make sure they are fully cooked before adding teriyaki sauce. If they are not pre-cooked, bake them according to the package instructions. After cooking, coat them with the teriyaki sauce and serve. To lower the calories in this dish, consider these tips: - Use ground turkey instead of ground chicken. - Reduce the amount of breadcrumbs. - Replace rice with cauliflower rice. - Use a low-calorie teriyaki sauce or make your own with less sugar. These small changes can help you enjoy a lighter version of this tasty meal. In this post, we explored how to make tasty teriyaki meatballs. We covered key ingredients like ground chicken, fresh ginger, and soy sauce. I shared step-by-step instructions for cooking and meal prep. You can choose different proteins, grains, and vegetables to make it your own. Remember to store your meal prep bowls well and follow reheating tips for great texture. Get creative and enjoy making this dish for yourself or your family!$