Healthy Turkey Teriyaki Meatballs

I love making a big batch of these Teriyaki Turkey Meatballs for a healthy dinner, paired with a side of veggies and rice. The Asian twist is a nice change from the typical tomato sauce base you might normally find.

This healthy meatball recipe is perfect for meal prep! The meatballs freeze and re-heat very nicely but they can also be kept in the fridge for a few days.

Where’s the recipe?

Here at My Crazy Good Life we like to make it easy for any level cook to recreate our recipes. Whether you’re new to the kitchen or a seasoned chef, we want to make sure the recipes we write are easy to follow.

In this post you’ll find detailed cooking instructions, recipe tips, meal prep tricks, and healthy eating plan calculations. If you’d like to skip past all that you can simply scroll to the bottom of the page where you’ll find the easy to print Teriyaki Meatball recipe card.

Ingredients

• Ground turkey: I like to use ground turkey to keep calories lower, but you can use lean ground beef, if you prefer.
• Eggs: eggs help to bind all the meatball ingredients together.
• Garlic: using fresh minced garlic is what I prefer.
• Ginger: fresh ginger really adds so much flavor to this dish!
• Coconut aminos: if you can’t find coconut aminos, use a low sodium tamari or soy sauce. You can learn more about Coconut Aminos here. If you’re making gluten free meatballs, you’ll want to be sure and grab a soy sauce or alternative that’s certified gluten free.
• Oats: I use oats in place of bread crumbs to keep this recipe gluten free.
• Green onions: save some to sprinkle on top of your meatballs when you’re ready to serve!
• Vinegar: I usually use rice wine vinegar, but apple cider or plain white vinegar would work too.
• Honey
• Brown rice: brown rice has a lower glycemic index, it’s packed full of nutrients, and is less processed than white rice. You can read more about the benefits of brown rice here.

Instant Pot Directions

1. Mix the ingredients: In a large bowl, combine all the ingredients for the meatballs.
2. Form the meatballs: Fill the silicone egg bite molds with the meatball mixture. Cover the meatballs with foil or a silicone food cover and place them on a trivet with long handles.
   *No egg bite molds? No problem! Follow the directions here for making no-fail Instant Pot meatballs with just your trivet.
3. Add the rice: Add the 1 1/2 cups of brown rice and 2 cups water to the bottom of the Instant Pot insert. Place the trivet with the meatballs over the rice.
   *If you are not cooking rice with the meatballs, then just add the water to the bottom of the Instant Pot insert.
4. Close the Instant Pot: Close the lid and turn the pressure valve to sealing. Cook the meatballs and rice on high pressure using the manual setting for 25 minutes. Let the pressure release naturally.
5. Start the glaze: While the pressure is releasing, add the water to a skillet on medium high heat. When the water starts to simmer stir in the aminos, honey, and ginger.
6. Cook the glaze: Let the sauce come to a boil then pour in the vinegar. Reduce the heat to medium low. Continue to stir the glaze while the water evaporates, and the glaze thickens. When the sauce is thickened remove it from the heat until you are ready to coat your meatballs.
7. Coat the meatballs: Add the meatballs to the glaze. Roll the meatballs in the glaze until they are all lightly coated. Serve the meatballs over rice with a side of steamed vegetables.

If you’d like to add broccoli to this meal, cook the meatballs for 3 minutes less and at the end of the cook time, add chopped fresh broccoli to your Instant Pot (on top of the meatballs) and close the lid again. Set the pot to cook for 0 (yes, zero!) minutes. The pot will actually be cooking as it comes to pressure and will then immediately release pressure. When it’s done, quick release and your broccoli should be perfectly cooked! 

Oven Directions

1. Combine all meatball ingredients in a large bowl. Using 1/4 cup measuring cup portion the meatballs and roll into shape. Place the meatballs on a baking sheet lined with parchment paper.
2. Preheat the oven to 350 degrees F. Cook the meatballs for 30-35 minutes. Let the meatballs rest for 5 minutes.
3. While the meatballs are resting add the water to a skillet on medium heat. When the water starts to simmer stir in the aminos, honey, and ginger.
4. Let the sauce come to boil then pour in the vinegar. Reduce the heat to medium low. Continue to stir the glaze while the water evaporates, and the glaze thickens. When the sauce is thickened remove it from the heat until you are ready to coat your meatballs.
5. Add the meatballs to the glaze. Roll the meatballs in the glaze until they are all lightly coated. Serve the meatballs over rice with a side of steamed vegetables.

Slow Cooker Directions

1. Combine all meatball ingredients in a large bowl. Using 1/4 cup measuring cup portion the meatballs and roll into shape. Brown the meatballs in a skillet with a little olive oil then place the meatballs on the bottom of the slow cooker insert.
2. Add 1/4 cup water the Crock Pot then cover it with the lid. Cook on high heat for 3-4 hours or low heat for 5-6 hours.
3. Right before you are ready to serve the meatballs make your glaze on the stove by adding the water to a skillet on medium high heat. When the water starts to simmer stir in the aminos, honey, and ginger.
4. Let the sauce come to boil then pour in the vinegar. Reduce the heat to medium low. Continue to stir the glaze while the water evaporates, and the glaze thickens. When the sauce is thickened remove it from the heat until you are ready to coat your meatballs.
5. Add the meatballs to the glaze. Roll the meatballs in the glaze until they are all lightly coated. Serve the meatballs over rice with a side of steamed vegetables.

Recipe Tips

• This recipe is perfect for meal prep! The meatballs and rice freeze very nicely and will also keep well in the fridge for a few days. With some sturdy veggies you can have a great meal all ready to go in no time!
• If you’re looking for a homemade teriyaki sauce with sesame seed oil, this one is clean and 21 Day Fix approved.

Healthy Eating Plans

21 Day Fix

• Entire Recipe: 14 Meatballs Container counts for the entire recipe: 6 Red Containers, 2 Yellow Containers, 1/2 Green Container I give you the counts for the entire recipe so it’s easier for you ton recalculate if you change anything.
• Serving Size: 2 Meatballs Container counts per serving: (just under) 1 Red Container, 1/7 Yellow Container, Negligible Green Container
• Rice (entire recipe): 8 Yellow Containers
• Rice (per serving): (just over) 1 Yellow Container
• Glaze (entire recipe): 3 teaspoons
• Glaze (per serving): (just under) 1/2 teaspoon

Weight Watchers

WW recipes use different ingredients. You can find the Weight Watchers Teriyaki Meatball recipe here.

2B Mindset

For 2B, I’d double the amount of veggies you eat with it so it counts as half your plate for lunch, then eyeball an equal amount of meatballs and rice for the other half.

For dinner, you’ll want to omit the rice and increase the veggies to 75% of your plate.

Looking for more healthy recipes?

• 21 Day Fix Marinara Sauce
• Starbucks Copycat Egg Bites
• Healthy Tuscan Chicken Pasta
• Healthy Instant Pot Crack Chicken Recipe
• Swedish Meatballs in the Instant Pot

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Teriyaki Meatballs

Created by: Becca Ludlum

Prep Time 10 minutes mins

Cook Time 25 minutes mins

Total Time 35 minutes mins

Approximate Serving Size: 2 meatballs, 1/2 cup rice

Servings 7 servings

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This Teriyaki Meatball recipe is an easy dinner that uses homemade teriyaki sauce and ground turkey to keep it healthy and 21 Day Fix approved. You can cook these turkey meatballs in the Instant Pot, slow cooker, or in the oven.

Equipment

• Instant Pot 6 qt
• Sealing Rings
• Silicone Covers

Ingredients 

Meatballs:

• ▢ 1 ½ lbs ground turkey
• ▢ 2 eggs
• ▢ 1 tbsp garlic minced
• ▢ 1 tsp ginger fresh, ground or minced
• ▢ 1 tsp coconut aminos or low sodium tamari or soy sauce
• ▢ 1/2 cup oats rolled
• ▢ 1/2 cup green onions chopped

Rice:

• ▢ 1 1/2 cup brown rice dry
• ▢ 2 cups water

Glaze:

• ▢ 1/4 cup water
• ▢ 2 tbsp coconut aminos or low sodium tamari or soy sauce
• ▢ 1 tbsp honey
• ▢ 1/2 tsp ginger fresh, ground or minced
• ▢ 1 tsp vinegar

Instructions

Instant Pot:

• In a large bowl combine all the ingredients for the meatballs. 1 ½ lbs ground turkey, 2 eggs, 1 tbsp garlic, 1 tsp ginger, 1 tsp coconut aminos, 1/2 cup oats, 1/2 cup green onions
• Fill the silicone egg bite molds with the meatball mixture. Cover the meatballs with foil or a silicone food cover and place them on a trivet with long handles.
• Add the 1 1/2 cups of brown rice and 2 cups water to the bottom of the Instant Pot insert. Place the trivet with the meatballs over the rice. If you are not cooking rice with the meatballs, then just add the water to the bottom of the Instant Pot insert. 1 1/2 cup brown rice, 2 cups water
• Close the lid and turn the pressure valve to sealing. Cook the meatballs and rice on high pressure using manual for 25 minutes. Let the pressure release naturally.
• While the pressure is releasing add the water to a skillet on medium high heat. When the water starts to simmer stir in the aminos, honey, and ginger.1/4 cup water, 2 tbsp coconut aminos, 1 tbsp honey, 1/2 tsp ginger
• Let the sauce come to boil then pour in the vinegar. Reduce the heat to medium low. Continue to stir the glaze while the water evaporates, and the glaze thickens. When the sauce is thickened remove it from the heat until you are ready to coat your meatballs. 1 tsp vinegar
• Add the meatballs to the glaze. Roll the meatballs in the glaze until they are all lightly coated. Serve the meatballs over rice with a side of steamed vegetables.

Oven:

• Preheat the oven to 350 degrees F.
• Combine all meatball ingredients in a large bowl. Using 1/4 cup measuring cup portion the meatballs and roll into shape. Place the meatballs on a lined baking sheet. 1 ½ lbs ground turkey, 2 eggs, 1 tbsp garlic, 1 tsp ginger, 1 tsp coconut aminos, 1/2 cup oats, 1/2 cup green onions
• Cook the meatballs for 30-35 minutes. Let the meatballs rest for 5 minutes.
• Cook rice according to package directions. 1 1/2 cup brown rice, 2 cups water
• While the meatballs are resting add the water to a skillet on medium high heat. When the water starts to simmer stir in the aminos, honey, and ginger. 1/4 cup water, 2 tbsp coconut aminos, 1 tbsp honey, 1/2 tsp ginger
• Let the sauce come to boil then pour in the vinegar. Reduce the heat to medium low. Continue to stir the glaze while the water evaporates, and the glaze thickens. When the sauce is thickened remove it from the heat until you are ready to coat your meatballs. 1 tsp vinegar
• Add the meatballs to the glaze. Roll the meatballs in the glaze until they are all lightly coated. Serve the meatballs over rice with a side of steamed vegetables.

Slow Cooker:

• Combine all meatball ingredients in a large bowl. Using 1/4 cup measuring cup portion the meatballs and roll into shape. Brown the meatballs in a skillet then place the meatballs on the bottom of the slow cooker insert. 1 ½ lbs ground turkey, 2 eggs, 1 tbsp garlic, 1 tsp ginger, 1 tsp coconut aminos, 1/2 cup oats, 1/2 cup green onions
• Add 1/4 cup water the slow cooker then cover it with the lid. Cook on high heat for 3-4 hours or low heat for 5-6 hours.
• Right before you are ready to serve the meatballs make your glaze on the stove by adding the water to a skillet on medium high heat. When the water starts to simmer stir in the aminos, honey, and ginger. 1/4 cup water, 2 tbsp coconut aminos, 1 tbsp honey, 1/2 tsp ginger
• Let the sauce come to boil then pour in the vinegar. Reduce the heat to medium low. Continue to stir the glaze while the water evaporates, and the glaze thickens. When the sauce is thickened remove it from the heat until you are ready to coat your meatballs. 1 tsp vinegar
• Add the meatballs to the glaze. Roll the meatballs in the glaze until they are all lightly coated. Serve the meatballs over rice with a side of steamed vegetables. 1 1/2 cup brown rice, 2 cups water

Notes

Recipe Tips:

• This recipe is perfect for meal prep! The meatballs and rice freeze very nicely and will also keep well in the fridge for a few days. With some sturdy veggies you can have a great meal all ready to go in no time!
• You can buy Instant Pot silicone egg bite molds right here.
• If you’re looking for a homemade teriyaki sauce with sesame seed oil, this one is clean and 21 Day Fix approved.

21 Day Fix Containers:

• Meatballs: Entire Recipe: 6 Red Containers, 2 Yellow Containers, 1/2 Green Container
• Meatballs: Per Serving: (just under ) 1 Red Container, 1/7 Yellow Container, Negligible Green
• Rice: Entire Recipe: 8 Yellow
• Rice: Per Serving (just over) 1 Yellow
• Glaze: Entire Recipe: 3 Teaspoon
• Glaze: Per Serving: Just Under 1/2 Teaspoon

Nutrition

Calories: 315kcal | Carbohydrates: 39g | Protein: 29g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 100mg | Sodium: 188mg | Potassium: 454mg | Fiber: 2g | Sugar: 3g | Vitamin A: 163IU | Vitamin C: 2mg | Calcium: 36mg | Iron: 2mg

Make This Recipe?

Make sure to follow on Pinterest @bludlum and on Instagram @beccaludlum

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