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, and 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 Macronutrient Breakdown

Mongolian Meatballs

978kcal | 66g Protein | 92g Carbohydrates | 39g Fat
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Prep Time 30 minutes
Cook Time 20 minutes
Total Time 50 minutes
Carb Rice
Protein Beef
Servings 4
Calorie 800< Calories

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

Calories: 978kcalCarbohydrates: 92gProtein: 66gFat: 39gSaturated Fat: 8gPolyunsaturated Fat: 5gMonounsaturated Fat: 13gTrans Fat: 1gCholesterol: 223mgSodium: 2643mgPotassium: 1703mgFiber: 9gSugar: 21gVitamin A: 1478IUVitamin C: 145mgCalcium: 191mgIron: 11mg
Keyword Easy Mongolian meatball recipe with macros, High-protein Mongolian meatballs for meal prep, Oven-baked Mongolian meatballs for dinner
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🔗 How to Track, Explore, and Stay Connected

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👉 Meaningful Macros – Mongolian Meatballs in MyFitnessPal.

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Looking for more high-protein meal prep ideas with balanced macros? Browse my full macro-based recipe library where you can filter by protein, carbs, and calories to find your perfect fit.

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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.


🐄 More Macro-Friendly Beef Recipes You’ll Love

Need more high-protein beef meal prep recipes in your rotation? Try these next:

💭 Want to see how I build a flexible, high-protein prep plan that fits real life?
🔗 Check out my full meal prep strategy here.

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[…] The OG viral meatball that started it all—this sweet-and-savory beef bowl is packed with 50g+ of protein per serving.👉 Make my Mongolian Meatballs this week. […]