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High Protein BBQ Turkey Meatball Bowls - Easy, Flavor-Packed Meal Prep

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the meatballs: 1.5 pounds lean ground turkey (93% lean works best)
  • 1 large egg
  • 1/2 cup panko or fine breadcrumbs
  • 1/4 cup grated onion (or very finely minced)
  • 2 cloves garlic, minced
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon smoked paprika
  • 1 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • For the BBQ glaze: 1/2 cup BBQ sauce (choose your favorite)
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon honey or maple syrup (optional for extra gloss)
  • For the bowls: 2 cups cooked brown rice, white rice, or quinoa
  • 2 cups roasted vegetables (broccoli, bell peppers, sweet potato, or zucchini)
  • 1/2 small red onion, thinly sliced
  • 1 avocado, sliced (optional)
  • Fresh cilantro or parsley, chopped
  • Lime wedges
  • For a quick yogurt sauce (optional but great): 1/2 cup plain Greek yogurt
  • 1 teaspoon lime juice
  • Pinch of salt and smoked paprika

Method
 

  1. Preheat and prep: Heat your oven to 400°F (200°C). Line a baking sheet with parchment. If you’re roasting veggies, toss them with a little olive oil, salt, and pepper, and spread them on a separate sheet.
  2. Mix the meatball base: In a large bowl, combine ground turkey, egg, panko, grated onion, garlic, Worcestershire, smoked paprika, chili powder, cumin, salt, and pepper. Stir gently until just combined. Don’t overmix.
  3. Shape the meatballs: Use a medium scoop or your hands to form 18–20 meatballs (about 1.5 tablespoons each). Place them evenly on the prepared sheet.
  4. Bake: Place the meatballs on the middle rack and roast for 12–14 minutes. If you’re roasting veggies, put them in at the same time (they may need 18–22 minutes depending on size).
  5. Make the glaze: While the meatballs bake, stir together the BBQ sauce, apple cider vinegar, and honey in a small bowl.
  6. Glaze and finish: Remove the meatballs, brush generously with the BBQ glaze, and return to the oven for 3–5 minutes, until the glaze is sticky and the meatballs reach an internal temperature of 165°F (74°C).
  7. Cook your base: Warm leftover rice or cook fresh rice or quinoa while the meatballs bake. Fluff with a fork and season with a pinch of salt.
  8. Mix the yogurt sauce: Stir Greek yogurt, lime juice, salt, and a pinch of smoked paprika until smooth.
  9. Assemble the bowls: Add rice or quinoa to each bowl. Top with roasted veggies, 4–5 meatballs, red onion, avocado, and herbs. Drizzle with extra BBQ sauce and a spoonful of yogurt sauce. Add a squeeze of lime.
  10. Serve: Enjoy warm. Taste and adjust with more lime, salt, or sauce as needed.