This Teriyaki Turkey Meatball Meal Prep Lunch is just 345 calories, and gluten free!
Make this meal prep lunch for work, for at home, or enjoy it as an easy dinner. It’s easy and delicious… and best of all, you don’t even have to cook the broccoli as it steams in the container when you reheat!
Recipes with teriyaki meatballs can be made with either ground turkey or chicken. So pick the one you prefer… or what’s on sale this week.
These meal prep for weight loss recipes are made in just 30 minutes, no matter how many servings you make!
This Teriyaki Turkey Meatball Meal Prep Lunch is just 345 calories, and gluten free!
Teriyaki Turkey Meatball Meal Prep for Lunch
This article will supply you with everything you’ll need to make healthy turkey meatball meal prep ideas at home.
From a printable recipe card, to a shopping list. You’ll find a nutrition label, and tips for making healthy meal prep recipes for the week.
To make these Asian meatballs and rice meal prep lunch box recipes easy, we’ve supplied you with the following sections.
Read through for helpful tips and tricks… or skip ahead to the teriyaki meatball meal prep recipe card.
What You’ll Find in this Article:
- Ingredients for Meatball Meal Prep Lunches (shopping list!)
- How to Make Weekly Meal Prep Lunch Recipes
- Teriyaki Turkey Meatball Meal Prep Lunch (recipe card!)
- Nutrition and Calories in Teriyaki Meatballs with Broccoli and Rice
Helpful Tip for Shopping: Take a screenshot of the shopping list to your phone. This way you have it at your fingertips the next time you go grocery shopping.
Recipe Card Uses: You can email yourself this recipe card so you can easily search for it (I have a folder in email just for recipes!) Or print it so you have it handy, and can make notes. You can even pin these meatball lunch meal prep recipes to Pintrest so it is safely stored for you.
Up next, a shopping list for meatball recipes for meal prep…
Ingredients for Meatball Meal Prep Lunches
These turkey or chicken teriyaki meatball recipes for meal prep come with a healthy homemade teriyaki sauce. You can use store-bought… though this recipe will save you lots of calories, fat, and sugar if you take the time you make it yourself.
To make this meal prep teriyaki meatball recipe easier, you can purchase pre-cooked rice (usually in the freezer section of the store) and purchase broccoli florets to save chopping time.
Shopping List for Teriyaki Meatball Lunch Ideas:
Homemade Teriyaki Sauce:
- Low-sodium soy sauce (or gluten free Tamari)
- Honey
- Light brown sugar
- Rice vinegar
- Toasted sesame oil
- Fresh ginger
- Garlic
- Cornstarch
Homemade Meatballs:
- Ground turkey or chicken
- Egg
- Panko breadcrumbs (or gluten-free panko)
- Green onions
- Sesame seeds
Meal Prep Lunches:
- Rice (brown or white)
- Broccoli florets
Special Tip: You can find all the measurements in the recipe card below. There you can choose how many servings of these healthy meal prep ideas you want to make, and it will do all the measurement math for you! All of the ingredients for these meal prep teriyaki meatballs with rice and broccoli can be doubled or tripled with the click of a button.
Up next, how to make a meal prep chicken teriyaki meatball recipe in just 30 minutes…
How to Make Weekly Meal Prep Lunch Recipes
These meal prep Asian meatballs with broccoli and rice and filling and flavorful. And thanks to the low calorie teriyaki sauce, they’re low calorie too!
You can make as many servings as you want in just 30 minutes. This meal prep Asian meatball recipe can easily be doubled for tripled. And you can even freeze the meal prep lunches for next week!
How to Make Fast Meal Prep Healthy Recipes:
How to Make the Teriyaki Meatballs:
- Preheat the oven to 400 degrees and line a baking sheet with parchment paper.
- To a small sauce pan, combine the soy sauce, water, honey, brown sugar, rice vinegar, sesame oil, ginger, garlic and cornstarch.
- Heat over medium heat stirring continuously until the cornstarch dissolves and thickens up the sauce. Then remove from heat and set aside.
- To a large bowl combine the ground meat, egg, panko breadcrumbs, green onions, and 2 tablespoons of the homemade teriyaki sauce.
- Mix the meatball mixture together until just combined (too much mixing will make tough meatballs).
- Roll out 21 small meatballs, adding to the prepared baking sheet as you work.
- Bake the meatballs in the hot oven for 25 minutes, until cooked through and browned. Then move the baking sheet to a spot to cool while you addable your meal prep lunches.
How to Make the Rice:
- While the meatballs cook, make the rice.
- In a small pot, or rice cooker, add rice and water.
- Bring to a boil on high heat. Lower heat to low, cover and cook until the water soaks into the rice, about 30 minutes. (Or follow rice cooker directions)
- Remove the pot from the heat and add the rice to a medium bowl, and set aside to cool.
How to Put Meal Prep Lunches Together:
- Lay your meal prep containers out in a line.
- Divide the meatballs into each container, then spoon over teriyaki sauce and sprinkle with sesame seeds.
- Next, divide the broccoli between the containers (it may remain raw as re-heating the meal prep containers will steam it!)
- Finally, divide the rice between the meal prep containers, and store in the fridge for up to 5 days.
Teriyaki Turkey Meatball Meal Prep Lunch
This teriyaki turkey meatball meal prep lunch is just 345 calories for a HUGE serving! It’s just what you need to stay full for hours at work, or at home.
For more meal prep lunch ideas keep scrolling… we’ve supplied you with more in the section. Including a healthy snack for your lunchbox!
Teriyaki Turkey Meatball Meal Prep Lunch (LOW CALORIE)
Ingredients
Homemade Teriyaki Sauce:
- 1/4 cup low-sodium soy sauce or gluten free Tamari
- 1/4 cup water
- 1 1/2 tablespoon honey
- 1 tablespoon packed light brown sugar
- 1 tablespoon rice vinegar
- 1/4 teaspoon toasted sesame oil
- 2 teaspoons fresh ginger grated or minced
- 2 cloves of garlic grated or minced
- 2 teaspoons cornstarch
Homemade Meatballs:
- 1 pound ground turkey or chicken
- 1 egg
- 1/4 cup panko breadcrumbs or gluten-free panko
- 2 green onions minced
- 1 teaspoon sesame seeds
Meal Prep Lunches:
- 1/2 cup rice brown or white
- 1 cup water
- 3 cups broccoli florets
Instructions
Make the Teriyaki Meatballs:
- Preheat the oven to 400 degrees and line a baking sheet with parchment paper.
- To a small sauce pan, combine the soy sauce, water, honey, brown sugar, rice vinegar, sesame oil, ginger, garlic and cornstarch.
- Heat over medium heat stirring continuously until the cornstarch dissolves and thickens up the sauce. Then remove from heat and set aside.
- To a large bowl combine the ground meat, egg, panko breadcrumbs, green onions, and 2 tablespoons of the homemade teriyaki sauce.
- Mix the meatball mixture together until just combined (too much mixing will make tough meatballs).
- Roll out 21 small meatballs, adding to the prepared baking sheet as you work.
- Bake the meatballs in the hot oven for 25 minutes, until cooked through and browned. Then move the baking sheet to a spot to cool while you addable your meal prep lunches.
Make the Rice:
- While the meatballs cook, make the rice.
- In a small pot, or rice cooker, add rice and water.
- Bring to a boil on high heat. Lower heat to low, cover and cook until the water soaks into the rice, about 30 minutes. (Or follow rice cooker directions)
- Remove the pot from the heat and add the rice to a medium bowl, and set aside to cool.
Put Meal Prep Lunches Together:
- Lay your meal prep containers out in a line.
- Divide the meatballs into each container, then spoon over teriyaki sauce and sprinkle with sesame seeds.
- Next, divide the broccoli between the containers (it may remain raw as re-heating the meal prep containers will steam it!)
- Finally, divide the rice between the meal prep containers, and store in the fridge for up to 5 days.
Nutrition
Nutrition and Calories in Teriyaki Meatballs with Broccoli and Rice
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