MeaningIn EveryMacro

Meal Prep

Teriyaki Ginger Meatballs

Name: Teriyaki Ginger Meatballs
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Cuisine: Asian
Ingredients: 2 lbs 93% lean ground beef; 1/2 cup breadcrumbs; 1/4 cup grated Parmesan cheese; 1 large egg; 1 tbsp ginger minced or grated; 3 cloves garlic minced; 1/2 tsp salt; 1/2 tsp black pepper; 1 tsp soy sauce; 1 tsp sesame oil; 1/3 cup soy sauce; 2 tbsp honey; 1 tbsp rice vinegar; 1 tbsp sesame oil; 1 tbsp brown sugar; 1 tsp cornstarch mixed with enough cold water to make a smooth slurry; 1 tsp grated ginger; 2 cloves garlic minced; 1.5 lb broccoli florets; 1 tbsp olive oil; 1/2 tsp garlic powder; 1/4 tsp salt; 1/4 tsp black pepper; 1 cup dry jasmine rice; 1 tbsp rice vinegar optional for flavor; 1/4 cup green onions chopped, for garnish; 1 tbsp sesame seeds for garnish

Teriyaki Ginger Meatballs lead the charge for a reason. Juicy, tender beef meatballs get glazed in a sweet-and-savory teriyaki sauce with hits of garlic and ginger, delivering big, craveable flavor that feels way more indulgent than meal prep has any right to be. Paired with rice and veggies, this one’s bold, balanced, and built to win your week.

Prep: 20 min
Cook: 30 min
Makes: 4 servings

825Calories

63.3gProtein

75.1gCarbs

30.1gFat

Prep Time: 20 mins
Cook Time: 30 mins
Total Time: 50 mins

Servings

Ingredient unitsSwitch every measurable amount on this recipe.

Equipment

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Instructions

Preheat oven to 400°F. Line two large baking sheets with parchment paper.

In a large mixing bowl, combine ground beef, breadcrumbs, Parmesan cheese, egg, ginger, garlic, soy sauce, sesame oil, salt, and pepper. Mix until just combined- do not overmix.

2 lb 93% lean ground beef, ½ cup breadcrumbs, ¼ cup grated Parmesan cheese, 1 large egg, 1 tbsp ginger, 3 cloves garlic, ½ tsp salt, 1 tsp soy sauce, 1 tsp sesame oil, ½ tsp black pepper

Roll mixture into 1.5-inch meatballs (approximately 30-32 meatballs) and place on one baking sheet.

On a separate baking sheet, toss broccoli florets with olive oil, garlic powder, salt, and pepper. Spread evenly.

1 ½ lb broccoli florets, 1 tbsp olive oil, ½ tsp garlic powder, ¼ tsp salt, ¼ tsp black pepper

Roast the broccoli and meatballs in the preheated oven for 18-20 minutes, flipping the broccoli halfway through.

While the meatballs and broccoli bake, cook jasmine rice according to package instructions. Add rice vinegar to the water for extra flavor if desired.

1 cup dry jasmine rice, 1 tbsp rice vinegar

In a large skillet over medium heat, combine soy sauce, honey, rice vinegar, sesame oil, brown sugar, grated ginger, and minced garlic. Stir and bring to a simmer.

⅜ cup soy sauce, 2 tbsp honey, 1 tbsp rice vinegar, 1 tbsp sesame oil, 1 tbsp brown sugar, 1 tsp grated ginger, 2 cloves garlic

Whisk in the cornstarch slurry and simmer for 2-3 minutes until thickened. Remove from heat.

1 tsp cornstarch

Add the baked meatballs to the skillet with the glaze. Toss gently to coat evenly.

Divide cooked rice into meal prep containers or bowls. Top with teriyaki-glazed meatballs and roasted broccoli. Garnish with green onions and sesame seeds.

¼ cup green onions, 1 tbsp sesame seeds

Nutrition

Per serving

Estimates for one serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.

Calories: 825 kcal
Carbohydrates: 75.1 g
Protein: 63.3 g
Fat: 30.1 g
Saturated Fat: 9.72 g
Polyunsaturated Fat: 4.18 g
Monounsaturated Fat: 12.41 g
Trans Fat: 0.87 g
Cholesterol: 201 mg
Sodium: 2,141 mg
Potassium: 1,558 mg
Fiber: 6.2 g
Sugar: 15.6 g
Added Sugar: 12.8 g
Vitamin A: 66 mcg RAE
Vitamin C: 157.01 mg
Vitamin D: 0.57 mcg
Calcium: 259 mg
Iron: 10.33 mg

Nutrition updated September 2026. We now calculate nutrition using our ingredient library, with USDA data, product labels, and documented estimates. Older Pinterest graphics and MyFitnessPal entries may show different numbers. Use the per-serving values above when tracking this recipe.

Brands, substitutions, and preparation can change these estimates.

View ingredient standards & nutrition methods

Estimated ingredient cost

$6.23 per serving · $24.94 for this batch

Estimated US grocery prices for the amounts used, including purchase waste and discarded marinade. Your store, brands, and package sizes may cost differently. Buying full packages can cost more. Price sources and methodology.

Ingredient costs and assumptions

Quantities without exact weights use the nutrition library’s portion estimates. Purchase yields are estimates. Separate citrus ingredients are costed independently; reusing the same fruit for juice and zest can lower your cost. Labor, utilities, and delivery are excluded.

93% lean ground beef: $17.15
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. BLS lean/extra-lean category average; not an exact 93% lean product quote.
BLS: Ground beef, lean and extra lean · Price checked 2026-09-21
breadcrumbs: $0.16
54 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 108 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Plain Bread Crumbs, 15 oz · Price checked 2026-09-21
grated Parmesan cheese: $0.37
30.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 7.6 g Shredded Parmesan reference; grated products and brands may differ.
Walmart: Great Value Finely Shredded Parmesan Cheese · Price checked 2026-09-21
large egg: $0.14
57 g purchased · Whole purchased item: 57 g each (estimated); includes shell, peel, or seeds.
1 egg (large) = 50 g; Large shell-free egg: 50 g, from King Arthur's ingredient weight chart. Large shell eggs; estimated 57 g purchased weight per egg includes shell.
Walmart: Great Value Large White Eggs, 12 Count · Price checked 2026-09-21
ginger: $0.05
6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2 g Variable-weight produce: uses the listed price per pound, not the estimated price per piece.
Walmart: Fresh Ginger Root, Each · Price checked 2026-09-21
garlic: $0.16
9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
3 clove = 9 g; USDA SR Legacy household weights used as an approximate physical conversion for the current ingredient profile; nutrition remains from its own mapped record. Representative product for this ingredient; your brand and package size may differ.
Walmart: Spice World Fresh Peeled Garlic, 6 oz, Pouch · Price checked 2026-09-21
salt: $0.00
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
black pepper: $0.05
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
soy sauce: $0.04
5.3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 5.3 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Kikkoman Soy Sauce, 15 oz Bottle · Price checked 2026-09-21
sesame oil: $0.11
4.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 4.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Imperial Dragon 100% Pure Sesame Seed Oil, 5 fl oz · Price checked 2026-09-21
soy sauce: $0.64
85 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 255 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Kikkoman Soy Sauce, 15 oz Bottle · Price checked 2026-09-21
honey: $0.55
42 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 21 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Raw Honey, 16 oz Bottle · Price checked 2026-09-21
rice vinegar: $0.12
14.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 14.9 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Mizkan Rice Vinegar, Mild Japanese Cooking Vinegar, 12 fl oz · Price checked 2026-09-21
sesame oil: $0.33
13.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.6 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Imperial Dragon 100% Pure Sesame Seed Oil, 5 fl oz · Price checked 2026-09-21
brown sugar: $0.03
13.8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (packed) = 4.6 g; packing=packed Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Light Brown Sugar, 32 oz · Price checked 2026-09-21
cornstarch: $0.01
2.7 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 128 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Corn Starch, 16 oz · Price checked 2026-09-21
grated ginger: $0.02
2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2 g Variable-weight produce: uses the listed price per pound, not the estimated price per piece.
Walmart: Fresh Ginger Root, Each · Price checked 2026-09-21
garlic: $0.11
6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
3 clove = 9 g; USDA SR Legacy household weights used as an approximate physical conversion for the current ingredient profile; nutrition remains from its own mapped record. Representative product for this ingredient; your brand and package size may differ.
Walmart: Spice World Fresh Peeled Garlic, 6 oz, Pouch · Price checked 2026-09-21
broccoli florets: $3.36
680.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Variable-weight produce: uses the listed price per pound, not the estimated price per piece.
Walmart: Fresh Whole Green Broccoli Crowns, 1 Each · Price checked 2026-09-21
olive oil: $0.18
13.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
garlic powder: $0.02
1.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 3.1 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
salt: $0.00
1.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
black pepper: $0.02
0.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
dry jasmine rice: $0.59
185 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 185 g Representative product; brand and package size may differ.
Walmart: Great Value Jasmine Rice · Price checked 2026-09-21
rice vinegar: $0.12
14.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 14.9 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Mizkan Rice Vinegar, Mild Japanese Cooking Vinegar, 12 fl oz · Price checked 2026-09-21
green onions: $0.28
25 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup (chopped) = 100 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Whole Green Onion 1 Bunch, Fresh Produce · Price checked 2026-09-21
sesame seeds: $0.31
9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 9 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Sesame Seeds, 2.2 oz · Price checked 2026-09-21

Make it yoursRecipe notes & meal-prep tips

Macro breakdown

Protein63.3g31%
Carbs75.1g36%
Fat30.1g33%

Per serving · Share of calories from macros

Calculated using 4 calories per gram of protein and carbs, and 9 for fat. Rounding and fiber can affect the listed calorie total.

Triple B's Meal Prep Notes

Ginger goes into both the meatballs and the teriyaki glaze, so mince or grate the full amount before you begin and divide it between the two stages. The same preparation step can cover the garlic. That makes the sauce much easier to assemble while the meatballs and broccoli are in the oven.

Keep the trays separate and shape the meatballs to similar sizes. When the glaze is ready, toss the cooked meatballs through it, divide them by count, and spoon the remaining sauce over the rice. The recipe includes Parmesan in the meatballs even though the sauce is teriyaki-style, so it is worth reading the full ingredient list rather than assuming it is dairy-free based on the name. This adds another distinct sauce to the meatball collection. Cut the broccoli into smaller florets, coat it with the listed oil, and give it enough room in the hot oven to brown at the edges. Watch the smallest tips as they crisp, then keep the broccoli beside the glazed meatballs rather than buried in sauce.

For a refrigerated serving, microwave on high for 90 seconds, stir, then heat for another 45 seconds. Use that as a starting point and continue in short intervals as needed until the food reaches 165°F throughout. Turn the meatballs and stir the rice through the glaze during the pause. A little water can loosen the sauce if it has thickened in the fridge. Keep the green onions and sesame seeds for the finish if you want them to stand out. For other ways to use ginger, soy, and sesame in your meal plan, explore the Asian-inspired archive or more batch-cooked mains in the oven-baked recipes.

Notes from your kitchen

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From the community

Triple B2025-12-14

★★★★★

This recipe started with the question: how do you get teriyaki flavor inside the meatball instead of just coating it at the end? Ginger was the missing piece. It gives the whole thing depth instead of just sweetness. Tell me if this replaces a takeout order for you!

Teriyaki Ginger Meatballs