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

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
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.