Mongolian Meatballs
This is one of the original heavy hitters of Meaningful Macros, and let’s be honest—she’s the reason a few thousand people even found this site. These meatballs are juicy and tender on the inside, slightly crispy on the outside. Plus, they’re absolutely drowned in a sticky-sweet Mongolian glaze that’s bursting with garlic, ginger, and umami fire. Nestled on a bed of jasmine rice with roasted Brussels sprouts on the side, this is the kind of meal prep that turns “ugh, meal prep” into “hell yes, I get to eat that again.”
Let’s be real though—this is not one of those 300-calorie influencer meals made for a toddler. Mongolian Meatballs clock in at nearly 1,000 calories per serving, with 66 grams of protein to fuel gains like a champ. This one’s unapologetically calorie-dense, but when you’re lifting heavy, grinding hard, and trying to put on clean size, this is exactly the kind of food your body needs. Think of it as gourmet bulking fuel—minus the $20 lunch price tag.
Whether you’re tracking macros like a maniac or just want something that tastes like a cheat meal but fuels like a performance stack, this recipe hits all the right notes. You’ve got beef, carbs, sauce, and roasted veg—everything you need to hit your numbers and enjoy every damn bite while doing it. Heavy? Absolutely. Worth it? Fork yeah.
Mongolian Meatballs
Equipment
Ingredients
For the Meatballs:
- 2 lbs ground beef 93% lean
- 1 cup bread crumbs
- 2 large eggs
- 1 cluster garlic minced
- 1 tsp ginger grated
- 2 tbsp soy sauce low-sodium
- 1 tbsp sesame oil
- 1/2 tsp black pepper
- 1/2 tsp salt
- 1/2 tsp red pepper flakes optional
For the Sauce:
- 1/2 cup soy sauce low-sodium
- 1/4 cup brown sugar
- 1 tbsp hoisin sauce
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- 1 tbsp water
- 1 tsp garlic powder
- 1 tsp fresh ginger grated
- 1 tsp cornstarch optional, for thickening
For the Sprouts:
- 1.5 pounds brussels sprouts
- 2 tbsp olive oil
- 1 tbsp soy sauce
- 1/2 tbsp garlic powder
- 1/2 tsp salt
- 1/2 tsp pepper
For the Rice & Garnish:
- 1 cup Jasmine Rice
- Green onions optional
- Sesame seeds optional
Instructions
- Preheat oven to 400°F (200°C).
- Begin to cook rice, following your preferred method. I love my rice cooker!1 cup Jasmine Rice
- In a large bowl, mix the ground beef, breadcrumbs, eggs, garlic, ginger, soy sauce, sesame oil, salt, pepper, and red chili flakes. Combine until just mixed—don’t overwork the meat.2 lbs ground beef, 1 cup bread crumbs, 2 large eggs, 1 cluster garlic, 1 tsp ginger, 2 tbsp soy sauce, 1 tbsp sesame oil, 1/2 tsp black pepper, 1/2 tsp salt, 1/2 tsp red pepper flakes
- Roll the mixture into 1.5-inch meatballs and place them on a parchment-lined baking sheet. You will get approximately 28 meatballs.
- Cut brussels sprouts in halves (or quarters for large pieces).1.5 pounds brussels sprouts
- Toss brussels sprouts in a large bowl with olive oil, soy sauce, garlic powder, salt, and pepper. Then, spread on a baking sheet in a single layer.2 tbsp olive oil, 1 tbsp soy sauce, 1/2 tbsp garlic powder, 1/2 tsp salt, 1/2 tsp pepper
- Bake for 20-25 minutes, or until the meatballs are browned and cooked through & sprouts are tender and caramelized on the edges.
- In a small saucepan over medium heat, combine soy sauce, brown sugar, hoisin sauce, rice vinegar, sesame oil, garlic powder, and ginger. Stir to combine.1/2 cup soy sauce, 1/4 cup brown sugar, 1 tbsp hoisin sauce, 1 tbsp rice vinegar, 1 tsp sesame oil, 1 tbsp water, 1 tsp garlic powder, 1 tsp fresh ginger
- Bring to a simmer, then whisk in the cornstarch. Cook until the sauce thickens (about 2 minutes), then remove from heat.1 tsp cornstarch
- Transfer baked meatballs to a large bowl and pour the Mongolian sauce over them. Toss gently to coat.
- Serve brussels sprouts & meatballs on a bed of rice, evenly portioned into 4 separate portions. Garnish with green onions or sesame seeds if you'd like- & enjoy!Green onions, Sesame seeds
Nutrition
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Why You’ll Love These Mongolian Meatballs
These Mongolian Meatballs are the definition of a meal prep win—sweet, savory, and absolutely packed with protein. Inspired by classic Mongolian beef, this macro-balanced version delivers rich umami flavor, crisp roasted veggies, and tender oven-baked meatballs glazed in a sticky soy-based sauce.
Each serving fuels you with 66g of protein, making it ideal for bulking, lifting, or just staying full through long workdays. Whether you’re looking for a high-protein dinner recipe, a satisfying lunch prep, or a new way to level up ground beef, this one brings the flavor and the function. Toss in some fluffy jasmine rice and caramelized Brussels sprouts, and you’ve got a crave-worthy bowl that hits every nutritional target while still tasting indulgent.
Ingredient Substitutions & Customizations
These easy swaps let you adapt the recipe for any diet or taste preference:
Swap the Protein
Go lean with ground turkey or chicken for lower fat, or opt for plant-based meat alternatives for a vegetarian version of Mongolian meatballs.
Lower the Carbs
Ditch the rice and serve over cauliflower rice, shredded cabbage, or even a crisp Asian-style salad base.
Add More Heat
Spice it up with extra red pepper flakes, sriracha, or chili crisp oil for a fiery Mongolian meatball experience.
Gluten-Free Friendly
Use gluten-free breadcrumbs and swap tamari for soy sauce to create a fully gluten-free meal prep option.
Boost the Veggies
Roast up carrots, bell peppers, or snow peas along with the Brussels sprouts for more texture and color in your meal prep containers.
Expert Tips for Perfect Mongolian Meatballs
Get pro-level flavor and texture with these helpful cooking techniques:
Mix Gently, Not Aggressively
Overmixing your meatball mixture leads to dense, chewy bites. Keep it light for that tender texture.
Broil for Flavor Bombs
Give both the meatballs and Brussels sprouts a final 2-3 minute broil to develop golden, crispy edges that deepen flavor and add caramelization.
Reduce the Sauce Slowly
Simmer the Mongolian glaze just long enough to activate the cornstarch and reduce to a thick, sticky consistency that coats every bite.
Space Your Meatballs
Crowding the pan steams your meatballs instead of roasting them. Give each one room to breathe for the perfect browned crust.
Serving Suggestions & Storage Tips
Maximize your meal prep game and flavor with these storage and serving ideas:
Storage
Store your Mongolian meatball meal prep in airtight containers in the fridge for up to 4 days, or freeze individual portions for up to 3 months. It’s one of the best freezer-friendly high-protein meals around.
Reheating
Microwave on medium-high in 90-second bursts, stirring between intervals. Add a splash of water or soy sauce to loosen the glaze and refresh the flavor.
Meal Pairings
This dish plays well with others. Pair with a fried egg, kimchi, or a side of cucumber salad for brightness and balance.
Garnish Ideas
Top with toasted sesame seeds, green onions, or a final drizzle of Mongolian sauce to finish the bowl with flair.
6 More High-Protein Beef Recipes to Try Next
If you’re craving bold flavor and big protein, beef delivers every time. These high-protein beef meal prep recipes are perfect for building muscle, fueling heavy training sessions, or maintaining.
From sweet and savory meatballs to sizzling steak bowls and high-protein comfort food classics, these beef recipes bring the heat. Every dish is built for macro tracking, reheats like a champ, and makes sticking to your goals feel less like a chore and more like a cheat day. Whether you’re on a clean bulk, cutting phase, or just trying to avoid another bland chicken lunch, this beef lineup hits hard. If you’ve been searching for “macro-friendly beef recipes,” “beef meal prep for bulking,” or “easy high-protein steak bowls,” welcome home.
My most popular High-Protein Meal prep Recipes (they slap)
- Mongolian Meatballs – A high-protein meal prep classic: sweet, savory, macro-packed beef meatballs that always deliver.
- Garlic Steak Bites with Creamy Mac & Cheese – The ultimate high-protein comfort food—juicy steak, creamy pasta, and insane reheating power.
- Chipotle Honey Chicken Bowls – 53g of protein per bowl with smoky-sweet flavor and lime-infused jasmine rice—perfect for muscle-building meal prep.
- Sun-Dried Tomato Chicken Pasta – High-protein chicken pasta with creamy sun-dried tomato sauce that reheats like a dream.
- Honey Sriracha Meatballs – Sticky, spicy meatballs with 67g of protein per serving. Macro-friendly, meal-preppable, and dangerously good.
- Baked Tandoori Salmon – A bold, high-protein salmon meal prep with warm spices and minimal effort. Perfect for healthy weeknight dinners.
And as always, if you made it all the way down here and still haven’t found your perfect macro-packed meal, you can explore my full recipe catalogue—over 60+ free high-protein meal prep recipes—linked right here.
The blueprint to high-protein meal prep
Want to see how I structure high-protein meal prep recipes like this to hit real fitness goals—whether you’re cutting, bulking, or just trying to stay lean? Check out my full meal prep strategy here to learn how I use macro-friendly meals to stay consistent all week long.