Healthy Teriyaki Turkey Meatballs
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!
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
Air Fryer Instructions: You can air fry the turkey meatballs instead of baking them. Air fry at 360°F for 8 to 10 minutes, or until fully cooked (165°F internal temperature).
Swap with other roasted vegetables: I love serving teriyaki meatballs with crispy broccoli, but you can also serve them with green beans, shishito peppers, baby carrots, or cauliflower and broccoli.
Use 94% Lean Ground Turkey: Using 99% lean turkey can result in dry meatballs. I recommend 94% lean to keep these Asian turkey meatballs super juicy.
Do Not Overwork the Mixture: This is my #1 tip for tender, gluten-free meatballs. If you overwork the mixture, the meatballs will be tough and dry.
Freezing: Shape the uncooked meatballs, then freeze them on a baking sheet. Once frozen, transfer to a resealable bag or airtight container. Bake directly from frozen and add 3 to 4 extra minutes to the cooking time.
Storing: Place leftovers in one large or individual airtight container and store in the refrigerator for 4 to 5 days. Let the meatballs cool to room temperature before refrigerating.
Reheating: To reheat, transfer leftovers to a microwave-safe dish and heat in 30-second intervals until warm. Or reheat in a preheated oven at 350°F (175°C) until warmed.
Nutrition
Calories: 442kcal | Carbohydrates: 48g | Protein: 42g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 0.5g | Cholesterol: 109mg | Sodium: 1225mg | Potassium: 1543mg | Fiber: 10g | Sugar: 9g | Vitamin A: 2085IU | Vitamin C: 280mg | Calcium: 190mg | Iron: 5mg
DID YOU MAKE THIS RECIPE?Please leave a comment and star rating on this post and tag @HealthfulBlondie on Instagram & hashtag it #healthfulblondie!
