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High Protein Teriyaki Meatballs - Juicy, Flavor-Packed, and Meal-Prep Friendly

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the Meatballs:
  • 1.5 pounds (680 g) lean ground turkey or chicken (93–99% lean)
  • 2 large eggs
  • 1/2 cup panko breadcrumbs (or almond flour for gluten-free)
  • 2 green onions, finely sliced
  • 2 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated (or 1 teaspoon ground ginger)
  • 1 tablespoon low-sodium soy sauce (or tamari/coconut aminos)
  • 1 teaspoon sesame oil
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon salt (reduce if your soy sauce is not low-sodium)
  • For the Teriyaki Sauce:
  • 1/2 cup low-sodium soy sauce (or tamari/coconut aminos)
  • 1/3 cup water
  • 3 tablespoons honey or pure maple syrup
  • 1 tablespoon rice vinegar
  • 1 tablespoon fresh ginger, grated
  • 2 cloves garlic, minced
  • 1–2 teaspoons sriracha or chili-garlic sauce (optional, for heat)
  • 1 tablespoon cornstarch mixed with 2 tablespoons cold water (slurry)
  • For Serving (Optional):
  • Cooked brown or white rice, quinoa, or cauliflower rice
  • Steamed broccoli, snap peas, or baby bok choy
  • Sesame seeds and extra sliced green onions

Method
 

  1. Preheat and prep: Heat the oven to 400°F (200°C). Line a large baking sheet with parchment paper or lightly oil it.
  2. Mix the meatball base: In a large bowl, combine the ground turkey, eggs, panko, green onions, garlic, ginger, soy sauce, sesame oil, pepper, and salt. Stir just until combined. Don’t overmix or the meatballs can turn dense.
  3. Shape the meatballs: Use a tablespoon or small scoop to form 1.5-inch balls. You should get about 22–26 meatballs. Place them evenly on the baking sheet.
  4. Bake: Cook for 14–18 minutes, flipping once halfway, until the centers reach 165°F (74°C). They should be lightly browned and firm.
  5. Make the sauce: While the meatballs bake, whisk soy sauce, water, honey, rice vinegar, ginger, garlic, and sriracha (if using) in a saucepan. Bring to a gentle simmer over medium heat.
  6. Thicken: Stir the cornstarch slurry, then pour it into the simmering sauce while whisking. Cook 1–2 minutes until glossy and thick enough to coat a spoon. If it gets too thick, add a splash of water to loosen.
  7. Glaze the meatballs: Add the baked meatballs to the pan with sauce and toss gently to coat. Simmer for 1–2 minutes so the flavor soaks in.
  8. Serve: Spoon over rice or veggies. Finish with sesame seeds and green onions.