
Baked Teriyaki Meatballs with Roasted Broccoli
This Baked Teriyaki Meatballs with Roasted Broccoli delivers 37g protein and 719 calories per serving — balanced macros in one stovetop dish. Quick batch for 6 servings reduces your weekly prep footprint significantly. Covers 35-40% of daily protein targets while including integrated vegetables.
Ingredients
- •Ground Pork(907g)
Regular ground pork is typically 70/30. Look for lean if available.
- •Egg, Whole, Large
- •Ginger, Fresh Root(15g)
- •Garlic
- •Bread Crumbs, Panko, Dry(240g)
- •Green Onion (Scallion)
- •2 Teaspoons Sea Salt, Divided
- •Broccoli(454g)
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Cilantro, Fresh
- •Soy Sauce, Low Sodium(240g)
- •Honey(120g)
- •Garlic
- •Ginger, Fresh Root(30g)
- •Chili Paste, Sambal Oelek(30g)
- •Lime Juice, Fresh(45g)
Instructions
- 1Combine the ground pork, eggs, fresh ginger, fresh garlic, panko breadcrumbs, and green onions in a large bowl. Mix until just combined, then wet your hands and form the mixture into meatballs about the size of a tablespoon. You should have approximately 35 meatballs.
- 2Heat olive oil in a large skillet over medium-high heat for 1 minute. Working in batches to avoid crowding, cook the meatballs for 8–10 minutes, turning occasionally, until golden brown on all sides and the internal temperature reaches 160°F. Transfer cooked meatballs to a plate.
- 3Add the broccoli florets to the same skillet with a splash of water. Cover and cook over medium heat for 5–7 minutes, stirring halfway through, until the broccoli is tender-crisp and bright green. Season with salt and pepper to taste.
- 4While the broccoli cooks, make the teriyaki sauce by combining the soy sauce, 1/2 cup water, honey, fresh garlic, fresh ginger, chili paste, and lime juice in a small saucepan. Bring to a boil over medium-high heat, then immediately reduce to medium-low and simmer for 8–10 minutes, stirring frequently, until the sauce thickens slightly and becomes foamy.
- 5Return the meatballs to the skillet with the broccoli. Pour the teriyaki sauce over the meatballs and broccoli, stirring gently to coat. Cook for 2–3 minutes over medium heat until heated through.
- 6Divide the meatballs and broccoli evenly into 6 airtight containers while hot, ensuring each portion receives equal sauce. Top with fresh cilantro and seal.
Nutrition — Per Serving
719
calories
37g
protein
40g
fat
- Carbohydrates
- 55g
- Saturated fat
- 13.2g
- Sodium
- 1894 mg
- Dietary fiber
- 4.3g
6 servings per batch · ~352g each
Macro data sourced from USDA FoodData Central
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How much protein does Baked Teriyaki Meatballs with Roasted Broccoli have per serving?
Each serving provides 37g of protein and 719 calories with 40g fat and 55g carbs. The protein delivery is solid for daily targets, though the higher fat content should be factored into overall daily macro balance.
How long does Baked Teriyaki Meatballs with Roasted Broccoli take to prep?
Quick prep yields 6 servings, allowing you to batch-prep a substantial portion of the week's dinners in one session. Meatballs freeze well for extended meal prep storage.
Is Baked Teriyaki Meatballs with Roasted Broccoli good for muscle gain?
At 37g protein and 719 calories per serving with 55g carbs, this recipe supports muscle gain with meaningful calorie and carbohydrate content for recovery. The broccoli addition provides micronutrients and fiber alongside the protein-rich meatballs.
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