Teriyaki Beef Meatballs with Rice
Baking the meatballs instead of pan-frying them means I can get all fifty into the oven at once, which cuts down on hands-on time considerably. Teriyaki sauce tossed on at the end gives them that same glaze I use in my chicken bowls.
Beef meatballs hold up to reheating better than a lot of proteins, staying juicy instead of drying out in the microwave. Broccoli adds crunch and color against all that glossy teriyaki glaze.
This is a good option whenever I want the flavor of my teriyaki chicken bowl but with a heartier, beefier protein. Rice underneath catches whatever sauce escapes the meatballs.
The recipe card has the full ingredient list and bake time for all ten portions. Let the meatballs cool before dividing everything into containers, then refrigerate what you'll eat within four days and freeze the rest. These teriyaki meatballs are an easy way to switch up my usual ground beef recipes.
Nutrition note: This is general food information, not individualized medical or nutrition advice.
Teriyaki Beef Meatballs with Rice
YIELD
10 portions
ESTIMATED NUTRITION
560 calories • 42g protein • 50g carbs • 19g fat per portion
What I really like about this recipe is that baking the meatballs means barely any hands-on cooking time.
Ingredients
• 3 3/4 lb ground beef
• 2 1/2 eggs
• 1 cup breadcrumbs
• 7 1/2 cups cooked rice
• 7 1/2 cups broccoli florets
• 1 cup teriyaki sauce
• 2 1/2 tsp garlic powder
• salt and pepper
Directions
1. Mix ground beef, egg, breadcrumbs, garlic powder, salt and pepper; roll into meatballs.
2. Bake at 400°F for 18–20 minutes, until cooked through.
3. Toss the baked meatballs with the teriyaki sauce; steam the broccoli.
4. Let the food cool briefly, then divide it evenly among 10 airtight meal-prep containers with rice and broccoli.
Meal-prep notes: Refrigerate promptly and use refrigerated portions within 3–4 days; freeze any portions you will not eat in that window. Reheat hot meals until steaming and 165°F internally. Nutrition is estimated per portion.
