Low Calorie Meal Prep Teriyaki Turkey Meatball Bowls – Easy, Flavorful, and Light

These bowls are everything you want in a weekday lunch: flavorful, filling, and easy to make ahead. Tender turkey meatballs get glazed in a light teriyaki sauce and paired with veggies and rice for a balanced meal. Each component is simple, but together they feel like takeout—without the heavy calories.

If you’re trying to eat well and save time, this recipe fits right into your routine.

Low Calorie Meal Prep Teriyaki Turkey Meatball Bowls - Easy, Flavorful, and Light

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• For the turkey meatballs: 1.5 pounds lean ground turkey (93% or 99% lean)
• 1/2 cup panko breadcrumbs (or almond flour for gluten-free)
• 1 large egg
• 2 green onions, finely sliced
• 2 cloves garlic, minced
• 1 teaspoon grated fresh ginger (or 1/2 teaspoon ground)
• 1 tablespoon low-sodium soy sauce or tamari
• 1 teaspoon toasted sesame oil
• 1/4 teaspoon black pepper
• Pinch of salt (optional, taste your soy sauce first)
• For the teriyaki sauce: 1/3 cup low-sodium soy sauce or tamari
• 3 tablespoons water
• 2 tablespoons rice vinegar
• 2 tablespoons honey or maple syrup
• 1 tablespoon cornstarch (for thickening)
• 1 teaspoon grated fresh ginger
• 1 clove garlic, minced
• 1 teaspoon toasted sesame oil
• Optional: 1–2 teaspoons sriracha or chili paste for heat
• For the bowls: 3 cups cooked brown rice or cauliflower rice (about 1.5 cups dry brown rice)
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 medium carrot, thinly sliced or shredded
• 1/2 cup edamame (shelled, optional)
• 1 teaspoon olive oil or avocado oil (for sautéing/roasting)
• Sesame seeds and extra green onions for garnish
• Lime wedges (optional)

Method

 

1. Preheat and prep: Heat the oven to 400°F (200°C). Line a baking sheet with parchment or lightly grease it. Start cooking your rice according to package directions.
2. Mix the meatballs: In a large bowl, combine ground turkey, panko, egg, green onions, garlic, ginger, soy sauce, sesame oil, pepper, and salt if using. Stir gently until just combined—do not overmix.
3. Shape: Use a tablespoon or small scoop to form 20–24 meatballs. Lightly wet your hands to prevent sticking and roll them smooth.
4. Bake: Arrange meatballs on the sheet and bake 14–18 minutes, or until cooked through (internal temperature 165°F/74°C). They should be lightly browned.
5. Cook the veggies: While the meatballs bake, steam or roast the broccoli until crisp-tender. Sauté bell pepper and carrot in a little oil over medium heat for 3–4 minutes, just until slightly soft. Warm the edamame if using.
6. Make the sauce: In a small saucepan, whisk soy sauce, water, rice vinegar, honey, cornstarch, ginger, garlic, and sesame oil. Bring to a gentle simmer over medium heat, stirring, until glossy and thickened, 2–3 minutes. Add sriracha if you like heat.
7. Glaze the meatballs: Transfer baked meatballs to a large bowl and pour in most of the teriyaki sauce. Toss to coat. Reserve a little sauce to drizzle over the bowls.
8. Assemble the bowls: Divide rice among 4–5 meal prep containers. Add broccoli, bell pepper, carrot, and edamame. Top with teriyaki turkey meatballs.
9. Finish: Drizzle remaining sauce over the bowls. Sprinkle with sesame seeds and extra green onions. Add lime wedges on the side if you like a fresh squeeze before eating.

What Makes This Recipe So Good

• Light but satisfying: Lean ground turkey and a lighter teriyaki sauce keep calories in check without skimping on taste.
• Meal prep friendly: Makes 4–5 portions that hold up well in the fridge for days.
• Customizable: Swap veggies, change the base, or tweak the sauce to fit your preferences.
• Quick cooking: Bake the meatballs while the rice and veggies cook. Everything comes together in under an hour.
• Balanced nutrition: Protein-rich meatballs, fiber-packed vegetables, and a smart carb base make this a well-rounded bowl.

What You’ll Need

• For the turkey meatballs:
  • 1.5 pounds lean ground turkey (93% or 99% lean)
  • 1/2 cup panko breadcrumbs (or almond flour for gluten-free)
  • 1 large egg
  • 2 green onions, finely sliced
  • 2 cloves garlic, minced
  • 1 teaspoon grated fresh ginger (or 1/2 teaspoon ground)
  • 1 tablespoon low-sodium soy sauce or tamari
  • 1 teaspoon toasted sesame oil
  • 1/4 teaspoon black pepper
  • Pinch of salt (optional, taste your soy sauce first)
• For the teriyaki sauce:
  • 1/3 cup low-sodium soy sauce or tamari
  • 3 tablespoons water
  • 2 tablespoons rice vinegar
  • 2 tablespoons honey or maple syrup
  • 1 tablespoon cornstarch (for thickening)
  • 1 teaspoon grated fresh ginger
  • 1 clove garlic, minced
  • 1 teaspoon toasted sesame oil
  • Optional: 1–2 teaspoons sriracha or chili paste for heat
• For the bowls:
  • 3 cups cooked brown rice or cauliflower rice (about 1.5 cups dry brown rice)
  • 2 cups broccoli florets
  • 1 red bell pepper, sliced
  • 1 medium carrot, thinly sliced or shredded
  • 1/2 cup edamame (shelled, optional)
  • 1 teaspoon olive oil or avocado oil (for sautéing/roasting)
  • Sesame seeds and extra green onions for garnish
  • Lime wedges (optional)

Step-by-Step Instructions

1. Preheat and prep: Heat the oven to 400°F (200°C). Line a baking sheet with parchment or lightly grease it.

   Start cooking your rice according to package directions.

2. Mix the meatballs: In a large bowl, combine ground turkey, panko, egg, green onions, garlic, ginger, soy sauce, sesame oil, pepper, and salt if using. Stir gently until just combined—do not overmix.
3. Shape: Use a tablespoon or small scoop to form 20–24 meatballs. Lightly wet your hands to prevent sticking and roll them smooth.
4. Bake: Arrange meatballs on the sheet and bake 14–18 minutes, or until cooked through (internal temperature 165°F/74°C).

   They should be lightly browned.

5. Cook the veggies: While the meatballs bake, steam or roast the broccoli until crisp-tender. Sauté bell pepper and carrot in a little oil over medium heat for 3–4 minutes, just until slightly soft. Warm the edamame if using.
6. Make the sauce: In a small saucepan, whisk soy sauce, water, rice vinegar, honey, cornstarch, ginger, garlic, and sesame oil.

   Bring to a gentle simmer over medium heat, stirring, until glossy and thickened, 2–3 minutes. Add sriracha if you like heat.

7. Glaze the meatballs: Transfer baked meatballs to a large bowl and pour in most of the teriyaki sauce. Toss to coat.

   Reserve a little sauce to drizzle over the bowls.

8. Assemble the bowls: Divide rice among 4–5 meal prep containers. Add broccoli, bell pepper, carrot, and edamame. Top with teriyaki turkey meatballs.
9. Finish: Drizzle remaining sauce over the bowls.

   Sprinkle with sesame seeds and extra green onions. Add lime wedges on the side if you like a fresh squeeze before eating.

How to Store

• Refrigerator: Store in airtight containers for up to 4 days. Let everything cool for 20–30 minutes before sealing to prevent condensation.
• Freezer: Freeze meatballs and rice separately for up to 2 months.

  Add the veggies fresh after reheating for best texture.

• Reheat: Microwave on medium power 1–2 minutes, stir, then heat in 30-second bursts until hot. Add a splash of water to keep the rice fluffy.

Health Benefits

• High in protein: Turkey provides lean protein that supports muscle maintenance and steady energy.
• Lower in calories: Lean meat plus a lighter sauce keeps each bowl satisfying without being heavy.
• Rich in fiber: Brown rice and vegetables help digestion and keep you fuller longer.
• Micronutrient boost: Broccoli, peppers, and carrots bring vitamin C, vitamin A, and antioxidants.
• Reduced sodium option: Using low-sodium soy sauce and homemade sauce gives you better control over salt intake.

What Not to Do

• Don’t overmix the meat: It makes the meatballs tough. Mix until just combined.
• Don’t skip the binder: The egg and panko keep the meatballs moist and help them hold shape.
• Don’t boil the sauce hard: A rapid boil can make the cornstarch clump or break down.

  Gentle simmer is best.

• Don’t overcook the veggies: Soft, mushy vegetables won’t reheat well. Keep them crisp-tender.
• Don’t pack hot food directly: Let components cool slightly before sealing containers to avoid soggy meals.

Recipe Variations

• Low carb: Use cauliflower rice instead of brown rice. Keep the sauce amount modest to reduce carbs further.
• Gluten-free: Swap panko for almond flour or gluten-free breadcrumbs and use tamari instead of soy sauce.
• Extra veggies: Add snap peas, shredded cabbage, mushrooms, or zucchini.

  Roast them with a light spray of oil and a pinch of salt.

• Spicy version: Add red pepper flakes to the meatballs and extra sriracha in the sauce.
• Citrus twist: Stir a teaspoon of orange zest into the sauce for a brighter flavor.
• Higher protein: Add extra edamame or swap rice for quinoa for a protein bump.

FAQ

How many calories are in each bowl?

A typical bowl with 4–5 meatballs, 3/4 cup cooked brown rice, and veggies lands around 400–500 calories, depending on portion sizes and sweetener. Using cauliflower rice can drop it closer to 300–350 calories.

Can I use ground chicken instead of turkey?

Yes. Ground chicken works well with the same seasonings and cook time.

Choose lean, not ultra-lean, to keep the meatballs moist.

Do I have to bake the meatballs?

No. You can air-fry at 380°F for 10–12 minutes, shaking once, or pan-sear in a nonstick skillet and finish with a splash of water and lid to cook through.

How do I keep the meatballs tender?

Use the egg and breadcrumbs, don’t overmix, and avoid overcooking. Pull them right at 165°F and glaze while warm.

Can I make the sauce without cornstarch?

You can use arrowroot or a small slurry of tapioca starch.

If you prefer no starch, simmer longer to reduce, but the sauce will be thinner.

What’s the best container for meal prep?

Use divided glass containers if you want to keep the sauce separate, or standard airtight containers with a small sauce cup. Glass reheats more evenly and holds up better long-term.

In Conclusion

These Low Calorie Meal Prep Teriyaki Turkey Meatball Bowls check every box: simple, flavorful, and ready to grab from the fridge. With a light, glossy sauce and plenty of colorful veggies, they feel like something special without extra work.

Prep a batch on Sunday, and you’ll thank yourself all week. Keep the base, switch the veggies, and make it your own—this one’s a keeper.