The juiciest gluten-free teriyaki turkey meatballs are coated in sticky, healthy teriyaki sauce and served with crispy roasted broccoli and brown rice. The perfect quick, easy 30-minute weeknight dinner or meal-prep recipe!
Healthy Teriyaki Turkey Meatballs At A Glance
- ✅ Recipe Name: Healthy Teriyaki Turkey Meatballs (42g Protein!)
- 🕒 Ready In: ~30 minutes (5 prep, 25 cook)
- 👪 Serves: 4 servings (18 to 22 meatballs)
- 🍽 Calories: ~442 per serving
- 💪 Protein: 42g per serving
- 🥣 Main Ingredients: Ground turkey, egg, panko, scallions, ginger, garlic, homemade teriyaki sauce, broccoli, brown rice
- 📖 Dietary Info: High-protein and gluten-free (with tamari and gluten-free panko); refined sugar-free sauce
- ⭐ Why You'll Love It: Tastes like takeout but is healthy, coated in a sticky homemade teriyaki sauce made without refined sugars, ready in under 30 minutes, and great for meal prep.
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The Best Easy Asian Turkey Meatballs
I absolutely love meatballs since you can enjoy them in so many ways. They are easy to make, ready in under 30 minutes, and make a quick weeknight dinner or a meal-prep lunch. We love meatballs so much that we rotate these teriyaki turkey meatballs, zucchini turkey meatballs, and Asian chicken meatballs weekly.
These teriyaki turkey meatballs are so delicious, it is hard to believe they are both healthy and gluten-free. Not only are they tender and juicy, but they are coated in a homemade sticky teriyaki sauce made without refined sugars; it's the same one I use in my air fryer teriyaki chicken recipe and juicy teriyaki chicken burgers!
My favorite part about this recipe is that it tastes like takeout but is healthy. You get the traditional meatball taste you love while using only wholesome, healthy ingredients. Turkey meatballs are healthier than other meatballs because turkey is a lean protein compared to beef.
Serve your sticky teriyaki turkey meatballs on a bed of brown or white rice, with a side of my simple crispy roasted broccoli or these air fryer green beans. They are the perfect meal for everyone, including your kids!
Jump to:
- Healthy Teriyaki Turkey Meatballs At A Glance
- The Best Easy Asian Turkey Meatballs
- Why You'll Love This Gluten-Free Recipe
- Ingredients & Substitutions
- Kitchen Tools Needed
- How to Make Healthy Baked Teriyaki Turkey Meatballs (Step-by-Step)
- Expert Tips For The Juiciest Turkey Meatballs
- Are Turkey Meatballs Healthy?
- What to Serve with Teriyaki Turkey Meatballs
- How to Store, Freeze & Reheat
- Teriyaki Turkey Meatballs FAQs
- More Asian-Inspired Recipes You'll Love
- 📖 Recipe
- 💬 Comments
Why You'll Love This Gluten-Free Recipe
- Healthy: These teriyaki turkey meatballs are made with wholesome ingredients like lean ground turkey, ginger, low-sodium soy sauce (or tamari), and served with a side of crispy broccoli.
- Gluten-Free: These meatballs are made with gluten-free breadcrumbs and tamari. Don't worry, you can't tell they are gluten-free.
- High Protein: They have over 42 grams of protein per serving.
- Flavorful: The gluten-free turkey meatballs are coated in a homemade sticky and sweet teriyaki sauce made from honey and orange juice.
- Quick and Easy: This recipe is ready in under 30 minutes and is very easy to make.
- Perfect Meal Prep: They're an excellent addition to your meal prep routine and keep well for up to 5 days.
⭐️⭐️⭐️⭐️⭐️
These meatballs were a massive hit the first time I made them, and they taste even better the second time around. Such a simple, but highly effective, recipe - the perfect amount of salty and sweet, with a true Asian flair. Love, love, love. Perfect as a hors d'oeuvre or a dinner item!
- Julia
Ingredients & Substitutions
These healthy teriyaki turkey meatballs call for simple and healthy ingredients. Here is a list of everything you need for the turkey meatballs, the healthy teriyaki sauce, and the crispy roasted broccoli. Remember to read the recipe card below to get exact measurements:
Gluten-Free Asian Turkey Meatballs:
- Ground Turkey: For best results, use 94% lean turkey to ensure the meatballs are extra moist and juicy. Ground turkey is the high-protein base for these gluten-free meatballs. If needed, you can use ground chicken.
- Egg: This helps bind the meatballs and prevents them from falling apart when baked.
- Panko: Remember to use gluten-free panko if you are gluten-free. It provides texture and structure to the meatballs. You can also use regular breadcrumbs or crushed crackers if needed.
- Scallions: They are also called green onions. Scallions add flavor and a hint of sharpness to the meatballs. You can substitute them with red or white onions.
- Low-Sodium Soy Sauce: If you are gluten-free, use tamari (gluten-free soy sauce). This adds the best umami flavor to these Asian teriyaki meatballs.
- Ginger: Use freshly grated ginger for the best flavor. It adds a zing and so much flavor to the turkey meatballs. If necessary, you can use one teaspoon of ginger powder.
- Garlic & Onion Powder: For flavor!
- Salt & Black Pepper: To season the meatballs.
- Sesame Seeds: An optional garnish. They add a subtle nutty crunch on top.
Healthy Teriyaki Sauce:
- Teriyaki Sauce: Use homemade teriyaki sauce for the best flavor and to make this meal healthy. If needed, you can use store-bought teriyaki.
Simple Roasted Broccoli:
- Broccoli: Cut two heads of fresh broccoli into small florets. You can substitute the broccoli with cauliflower if desired.
- Olive Oil: To help crisp up the broccoli.
- Salt & Pepper: For seasoning. Please adjust to your taste preference.
Scroll to the recipe card for quantities!
Kitchen Tools Needed
Here is a simple list of kitchen tools you need to make gluten-free, healthy teriyaki turkey meatballs.
- Two Rimmed Baking Sheets
- Knife
- Cutting Board
- Mixing Bowl
- Measuring Tools: ½ teaspoon, 1 teaspoon, 1 Tablespoon, and ¼ cup.
How to Make Healthy Baked Teriyaki Turkey Meatballs (Step-by-Step)
These sticky teriyaki turkey meatballs are so easy to make in under 30 minutes. They're super flavorful, coated in homemade healthy teriyaki sauce, and packed with protein! Here are step-by-step instructions with pictures for any level cook:
First, preheat the oven to 400°F and line two baking sheets with parchment paper. Make sure there are two racks open before heating the oven.
- Step 1: Prep the Broccoli. Toss the broccoli florets with olive oil, salt, and pepper, then spread them across a lined baking sheet.
- Step 2: Roast the Broccoli: Roast for 22 to 28 minutes, checking at the 18-minute mark for how charred you want it.
- Step 3: Prep the Meatballs. Combine ground turkey, egg, scallions, soy sauce, breadcrumbs, ginger, garlic powder, onion powder, salt, and black pepper.
- Step 4: Mix the Meatballs. Gently mix with your hands until just combined. Do not overwork the mixture.
- Step 5: Shape the Meatballs. Form 18 to 22 meatballs, using 2 tablespoons of the mixture per meatball for uniform size.
- Step 6: Bake the Meatballs. Bake for 13 to 16 minutes, until the internal temperature reaches 165°F.
- Step 7: Prep the Teriyaki Sauce. Meanwhile, make the sauce on the stovetop. Whisk together low-sodium soy sauce, fresh orange juice, rice vinegar, honey, sesame oil, grated ginger, and garlic in a saucepan, then bring to a boil.
- Step 8: Thicken the Teriyaki. Reduce to a simmer, then gradually whisk in the arrowroot slurry. Simmer for 3 to 4 minutes, whisking, until it thickens. It will thicken more as it cools.
- Step 9: Toss with Meatballs. Transfer the cooked meatballs to the sauce and gently toss to coat.
- Step 10: Serve. Serve over brown rice with roasted broccoli, then garnish with scallions and sesame seeds.
Expert Tips For The Juiciest Turkey Meatballs
- Don't overwork the turkey meatball mixture. This is my #1 tip for gluten-free meatballs. If you overwork the mixture, the meatballs will be tough and dry.
- Use 94% lean ground turkey. Using 99% lean turkey can result in dry meatballs. I recommend using 94% lean turkey to ensure that these Asian turkey meatballs are super juicy.
- Don't skip out on the egg and panko breadcrumbs. These ingredients help bind the turkey meatballs together and keep them from falling apart or crumbling.
- Don't burn the broccoli. I recommend checking the broccoli at the 18-minute mark to ensure it is crispy but not burned. I usually roast mine for 22 minutes.
- Consistent meatball sizing. I recommend using a scooper, scale, or measuring tool to portion the meatball mixture evenly for an even cook time. The meatballs should be a little smaller than a golf ball.
- Serve with rice. You can serve these teriyaki turkey meatballs with white, jasmine, coconut, or brown rice.
- Teriyaki sauce recommendation. I highly recommend making your own teriyaki sauce to keep it healthier. Try this viral healthy teriyaki sauce recipe. If not, use your favorite store-bought brand.
Are Turkey Meatballs Healthy?
The short answer is YES, turkey meatballs are healthy. Turkey is a fantastic source of lean protein that is low in fat and high in protein, and it naturally contains B vitamins like B6 and niacin. Compared to ground beef, turkey is a much leaner source of protein.
Each serving of these teriyaki turkey meatballs contains 42 grams of protein and 442 calories, making them a filling, high-protein meal. Because they are baked instead of deep-fried and coated in a homemade sauce made without refined sugars, they stay light while still tasting like takeout. I promise these gluten-free turkey meatballs are so juicy and tender that you will like them more than beef meatballs.
What to Serve with Teriyaki Turkey Meatballs
These healthy teriyaki turkey meatballs pair well with almost anything. Serve them over rice or noodles for a filling dinner, or keep it lighter with roasted vegetables, a crisp spicy Asian cucumber salad, or a side of edamame. Here are my favorite ways to serve them:
- Rice: Serve the meatballs over a bed of steamed jasmine, coconut, white, or brown rice to soak up the delicious teriyaki sauce.
- Quinoa or Cauliflower Rice: You can pair these meatballs with quinoa or cauliflower rice for a lower-carb option.
- Stir-Fried Vegetables: Serve teriyaki meatballs with a side of stir-fried vegetables. I love a mix of bell peppers, snap peas, carrots, and broccoli.
- Asian Slaw: Try serving them with a refreshing and crunchy Asian-inspired slaw made with cabbage, carrots, and a sesame ginger dressing.
- Sautéed Greens: Sauté spinach, bok choy, or kale with garlic and soy sauce.
- Noodles: Serve these teriyaki turkey meatballs with cooked soba noodles, sweet potato noodles, glass noodles, or rice noodles tossed in a light sesame oil and soy sauce dressing.
- Edamame: Instead of broccoli, serve teriyaki meatballs with a side of steamed or sautéed edamame beans.
- Roasted Vegetables: I love serving teriyaki meatballs with crispy broccoli, but you can also serve them with air fryer shishito peppers, air fryer baby carrots, or air fryer cauliflower and broccoli.
- Miso Soup: Everyone loves a cozy bowl of miso soup. It is so flavorful!
- Fried Rice: Make a flavorful vegetable fried rice with scrambled eggs, peas, carrots, and green onions to complement the meatballs. Try this healthy egg fried rice recipe!
How to Store, Freeze & Reheat
Storing: Place leftovers in one large or individual airtight container and refrigerate for 4 to 5 days. I recommend letting the turkey meatballs cool to room temperature before refrigerating.
Freezing: You can shape the uncooked meatballs, freeze them on a baking sheet, then transfer them to a resealable bag or airtight container. Bake directly from frozen and add 3 to 4 extra minutes to the cooking time.
Reheating: To reheat, transfer any leftovers to a microwave-safe dish and heat in 30-second intervals until warm. Alternatively, you can reheat everything in a preheated oven at 350°F (175°C) until warmed.
Teriyaki Turkey Meatballs FAQs
Yes, you can use store-bought teriyaki sauce if you want a quicker option. Just coat the cooked meatballs with ⅓ to ⅔ cups of bottled sauce before serving. Make sure the sauce is warmed!
Teriyaki sauce has a bad reputation for being high in sugar; however, the homemade teriyaki sauce we use in this recipe is absolutely healthy. Rather than relying on artificial sweeteners, this sauce uses the natural sweetness of fresh orange juice plus a dash of honey. It also requires only a few ingredients, such as soy sauce (or tamari if you are gluten-free), sesame oil, and vinegar.
Yes, you can substitute ground chicken for ground turkey in this recipe. I recommend 94% lean ground chicken. If you want another Asian-inspired chicken meatball dish, try these sticky sesame chicken meatballs.
You can use ground beef instead of ground turkey for a different flavor.
You can substitute gluten-free breadcrumbs, gluten-free panko, or crushed gluten-free crackers for regular panko breadcrumbs.
Yes, you can air fry the turkey meatballs instead of baking them. Air fry them at 360°F for 8 to 10 minutes or until fully cooked (165°F internal temperature).
Not all turkey meatballs are gluten-free since many call for breadcrumbs; however, this recipe is gluten-free since we use tamari (gluten-free soy sauce) and gluten-free panko breadcrumbs.
Turkey meatballs are cooked and safe to eat when the internal temperature reaches 165°F (73.9°C).
Absolutely! You can prepare the turkey meatballs, shape them, and then freeze them on a baking sheet. Once frozen, transfer them to a resealable bag or airtight container. When you're ready to cook them, bake them directly from frozen and add 3 to 4 extra minutes to the cooking time.
More Asian-Inspired Recipes You'll Love
If you loved these healthy teriyaki turkey meatballs, here are a few more air fryer recipes to try next:
Did you make this recipe?
If you make this recipe, be sure to comment and rate it down below. Also, don't forget to tag me @healthfulblondie on Instagram and use the hashtag #healthfulblondie so I can see your delicious creation and share it with my followers!
📖 Recipe
Healthy Teriyaki Turkey Meatballs
Ingredients
Turkey Meatballs:
- 1 pound ground turkey, 94% lean not 99%
- 1 large egg
- ¼ cup scallions, (green onion) finely sliced
- 1 tablespoon low sodium soy sauce, or tamari (gluten-free)
- ⅓ cup of panko bread crumbs, gluten-free panko (if needed)
- ¾ teaspoon freshly grated ginger, very fine
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- ½ - 1 teaspoon salt
- ½ teaspoon ground black pepper
Healthy Teriyaki Sauce:
- ⅓ - ⅔ cup homemade teriyaki sauce, (can use store-bought if needed)
Roasted Broccoli:
- 2 heads broccoli, cut into small florets
- 1 - 2 tablespoon olive oil
- Salt & pepper, to taste
To Serve:
- 2 cups cooked brown rice
- Garnish: green parts of the scallions, and/or sesame seeds
Instructions
Prep:
- Preheat: Set the oven to 400°F and line two baking sheets with parchment paper. Make sure there are two racks open before heating the oven.
Roast the Broccoli:
- Season: Toss the broccoli florets with olive oil, salt, and pepper in a mixing bowl.
- Spread: Arrange the coated broccoli across one of the lined baking sheets.
- Roast: Roast for 22 to 28 minutes, depending on how charred you want the broccoli. Check at the 18-minute mark.
Make the Meatballs:
- Combine: In a large bowl, mix the ground turkey, egg, scallions, soy sauce, breadcrumbs, ginger, garlic powder, onion powder, salt, and black pepper.
- Shape: Gently mix with your hands until just combined, then form 18 to 22 meatballs. For even sizing, use two tablespoons of mixture per meatball.
- Bake: Place the meatballs on the second lined baking sheet. Bake for 13 to 16 minutes, or until the internal temperature reaches 165°F.
Make the Teriyaki Sauce:
- Homemade Teriyaki: Meanwhile, prepare the healthy teriyaki sauce on the stovetop. Follow these instructions. It takes about 8 minutes.
- Store Bought Teriyaki: Short on time? Swap the homemade sauce for your favorite store-bought teriyaki. Coat the cooked meatballs with ⅓ to ⅔ cup of warmed sauce before serving.
Serve:
- Coat: Carefully transfer the cooked meatballs to the saucepan with teriyaki sauce and gently coat them. Use a mixing bowl for this step if your saucepan is not large enough.
- Plate: Serve the teriyaki turkey meatballs with brown rice and roasted broccoli. Garnish with sliced green parts of the scallions and sesame seeds. Enjoy!
Notes
Nutrition
Recipe tested and developed by Tati Chermayeff, creator of Healthful Blondie. A former Division I rower, Ironman triathlete, and recipe developer based in Austin, TX, Tati creates high-protein and healthy recipes that actually taste like the real thing.
Gillian says
Oh my I LOVE these! Super easy, super yummy and super fast with very little prep work. I added snow peas along with the broccoli and it was the perfect sweet crunch.
Tati Chermayeff says
hi! SO happy to hear you loved this meatball dinner !! One of my first and favorite recipes 🙂
Emma says
Do you feel that this recipe is okay without an egg? I have never made meatballs without an egg but am willing to try. Would ground chicken be okay instead of turkey as well?
Tati Chermayeff says
Hi! You can try without an egg, but don't add the breadcrumbs. Yes, ground chicken it ok 🙂
Shay says
I think these were very yummy.
Tati Chermayeff says
Thank you for leaving this 5-star review, Shay! Happy you loved them.
Julia says
How could I forget to rate this?! Amazing!
Tati Chermayeff says
Ha, I'm so glad you circled back to rate it! Thank you, Julia. So happy these were a massive hit and even better the next day. Love that you served them as an hors d'oeuvre too!
Julia says
These meatballs were a massive hit the first time I made them, and they taste even better the second time around. Such a simple, but highly effective, recipe - the perfect amount of salty and sweet, with a true Asian flare. Love, love, love. Perfect served as an hors d'oeuvre or dinner item!
Claire says
I’m in love with this recipe. So easy to make and really flavorful! We make it weekly.
Tati Chermayeff says
This makes me so happy, Claire! A weekly rotation is the highest compliment. Thank you for making it and for coming back to share!
Jill says
Delicious! This meatball recipe is a keeper. The meatballs weren't dry, which can happen with a lean meat like turkey. Very flavorful. I served with brown rice ramen. Will make again.
Tati Chermayeff says
Thank you, Jill! You nailed the #1 challenge with lean turkey, glad they came out juicy for you. Brown rice ramen on the side sounds delicious!
Monica Jenniges says
Very easy minimal prep work! So goooood! 5-5! The teriyaki sauce is soo good.
Tati Chermayeff says
So happy to hear it, Monica! That homemade teriyaki sauce is my favorite part too. Thanks for the five stars!
Daniela Barrios says
Omg these turkey meatballs are AMAZING!!! The sauce is sooo flavorful, and it makes for a really good meal prep!! Definitely recommend these 🙂
Tati Chermayeff says
Thank you!!! This made my day to hear this!
Juliana Clark says
So good! The teriyaki sauce was amazing.
Tati Chermayeff says
So excited to hear this!! These are my favorite meatballs too
Jackie Roberge says
These were so quick and easy! Very tasty! We had them over spaghetti tonight and even my 7 and 9 year old gobbled them up! Thanks for the recipe! Yum!
Tati Chermayeff says
Hi, Jackie! Thank you for leaving this review. I am thrilled your kids loved them!
Samantha M says
LOVE this recipe!!! It was so easy and fun to make. Also, what I really appreciate about the recipe is that the majority of the ingredients are staple items in your kitchen, so I didn't feel like I needed to buy all new foods just for this one dish. I doubled the recipe to have enough for the rest of the week.
Tati Chermayeff says
Aw thank you Sam!!!
Sadie Etzel says
This is so delicious! Next time I think I’m gonna double the teriyaki sauce recipe so it’s super saucy! Sooo good! 😋
Tati Chermayeff says
Ha, I love a saucy meatball too, Sadie! Doubling the teriyaki is a great call if you want extra to spoon over the rice. So glad you loved it!
Saskia says
such a creative and yummmmmy recipe!!
Tati Chermayeff says
Thank you so much, Saskia! So happy you enjoyed it!
Ashley says
love that this recipe is totally paleo and only 30 minutes to make! It was so delicious I cannot wait to make it again!!!
Tati Chermayeff says
So glad you loved them, Ashley! You can't beat a 30-minute dinner that tastes this good. Thanks for making it!