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Sticky-Glazed Teriyaki Meatball Bowls

Recipe by Ailene

Instead of simmering pale meatballs in sauce, these high-protein meal prep bowls use a quick broiler finish to give the pork meatballs a lacquered, sticky-sweet glaze. By roasting fresh broccoli on the exact same sheet pan, you save active cooking time and dishes while building four days of incredibly satisfying, flavor-packed lunches.

  • Total Time45 minutes
  • Yield4 bowls (serves 4) 1x
  • DietHigh Protein

Ingredients

Scale

Meatballs & Vegetables

  • 1 ½ lbs (680 g) lean ground pork
  • 12 oz (340 g) fresh broccoli florets, cut into bite-sized pieces
  • ⅓ cup (20 g) Panko breadcrumbs
  • 1 large egg
  • 3 scallions (green onions), thinly sliced
  • 3 cloves garlic, minced
  • 1 tbsp (15 g) grated fresh ginger
  • 1 tbsp (15 ml) low-sodium soy sauce
  • 1 tbsp (15 ml) neutral cooking oil (such as avocado or canola)

Teriyaki Glaze

  • ½ cup (120 ml) low-sodium soy sauce
  • ½ cup (120 ml) low-sodium chicken broth
  • ⅓ cup (70 g) light brown sugar, packed
  • 1 tbsp (15 ml) rice vinegar
  • 3 cloves garlic, minced
  • 1 tbsp (15 g) grated fresh ginger
  • 1 tbsp (8 g) cornstarch (whisked with 1 tbsp cold water)

For the Bowls

  • 1 cup (185 g) uncooked jasmine rice, rinsed
  • 1 ½ cups (350 ml) water
  • 1 cup (155 g) frozen shelled edamame
  • 1 tbsp (9 g) toasted sesame seeds

Instructions

  1. Prep the oven and rice: Preheat your oven to 425°F (220°C) and line a large, rimmed baking sheet with heavy-duty aluminum foil. In a medium saucepan, combine the rinsed jasmine rice and 1 ½ cups water. Bring to a boil, cover tightly, reduce the heat to low, and simmer undisturbed for 15 minutes. Remove from the heat and let rest, covered, for 10 minutes before fluffing with a fork.
  2. Mix and shape the meatballs: In a large mixing bowl, gently combine the ground pork, Panko, egg, sliced scallions, minced garlic, grated ginger, and 1 tablespoon of soy sauce. Do not overmix, which can make the meat dense. Shape into 20 meatballs (about 1 ½ inches wide) and arrange them on one half of the foil-lined baking sheet.
  3. Roast with broccoli and cook edamame: Toss the fresh broccoli florets with the neutral oil and spread them evenly on the empty half of the baking sheet. Bake for 14–16 minutes, until the broccoli is tender-crisp and the meatballs reach a safe internal temperature of 160°F (71°C) on a meat thermometer. Meanwhile, cook the frozen edamame according to package directions, then drain.
  4. Simmer the teriyaki glaze: While the sheet pan bakes, combine the ½ cup soy sauce, chicken broth, brown sugar, rice vinegar, garlic, and ginger in a small saucepan. Bring to a gentle simmer over medium heat. Stir in the cornstarch slurry and simmer for 1–2 minutes, whisking constantly, until the sauce becomes glossy and thick enough to easily coat the back of a spoon. Remove from heat.
  5. Glaze and broil: Switch your oven setting to broil. Brush the meatballs generously with about one-third of the thickened teriyaki sauce. Place under the broiler for 2–3 minutes, watching very closely, until the glaze is bubbling and caramelized into a sticky crust.
  6. Assemble the meal prep bowls: Divide the fluffed rice, roasted broccoli, glazed meatballs, and cooked edamame equally among four shallow meal prep containers. Drizzle the remaining sauce over the meat and vegetables, then garnish evenly with toasted sesame seeds. Refrigerate promptly within two hours.

Notes

  • Why it works: Giving the meatballs a dedicated broiler finish with the sauce creates caramelization and texture—a massive flavor upgrade over just tossing baked meatballs in a pot of warm liquid.
  • Storage & Reheating: Divide food into shallow meal prep containers and allow to cool slightly before covering and placing in the refrigerator within 2 hours of cooking. Store in the refrigerator for up to 4 days. To reheat, microwave on high for 90 seconds to 2 minutes, or until the meatballs are thoroughly heated.

Nutrition (per serving — estimates)

Calories: 613 | Total Carbs: 68g (Fiber: 5g, Sugar: 18g) | Fat: 17g (Saturated: 5g) | Protein: 47g

Nutritional values are approximate, based on standard reference data (USDA FoodData Central). Actual values vary by brand and exact measurements. For precision, use a tracker like MyFitnessPal or Cronometer.

  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Category: Main Course
  • Method: Baking
  • Cuisine: Asian-American

Nutrition

  • Serving Size: 1 bowl
  • Calories: 613
  • Sugar: 18g
  • Fat: 17g
  • Saturated Fat: 5g
  • Carbohydrates: 68g
  • Fiber: 5g
  • Protein: 47g

Find it online: https://foodtrackergirl.com/2026/08/09/sticky-glazed-teriyaki-meatball-bowls-for-easy-prep/