
Freezer Teriyaki Chicken Meatballs with Broccoli
Freezer Teriyaki Chicken Meatballs with Broccoli pack 32g protein and 417 calories per serving, delivering complete meals that reheat in minutes. Eight servings freeze flat, making them one of the most efficient prep-and-grab options in your rotation. Use these to maintain consistency on days when cooking isn't an option.
Ingredients
- •Ground Chicken(907g)
Usually near ground turkey in the meat section. Check fat % on label.
- •Egg, Whole, Large(200g)
- •Ginger, Fresh Root(15g)
- •Garlic
- •Bread Crumbs, Panko, Dry(240g)
- •Green Onion (Scallion)
- •1 tsp salt
- •Broccoli(454g)
- •Teriyaki sauce(240g)
- •Soy Sauce, Low Sodium(180g)
- •Honey(80g)
- •Garlic
- •Ginger, Fresh Root(15g)
- •Chili Paste, Sambal Oelek(15g)
- •Lime Juice, Fresh(15g)
- •Cornstarch(15g)
- •¼ cup water
Instructions
- 1In a large mixing bowl, combine the ground chicken, eggs, minced ginger, minced garlic, panko breadcrumbs, chopped green onions, and a pinch of salt. Mix gently with your hands until just incorporated—do not overmix.
- 2Using a cookie scoop or heaping tablespoon, portion the mixture into roughly 35 meatballs. Dip your hand in a bowl of water between rolls to keep the surface smooth and prevent sticking.
- 3Arrange the meatballs on a parchment-lined rimmed baking sheet in a single layer. Bake at 400°F for 20 minutes, rotating the sheet halfway through, until the meatballs are cooked through and golden brown on the exterior (internal temperature 165°F).
- 4While the meatballs bake, bring a large pot of salted water to a boil over high heat. Add the broccoli florets and cook for 2 minutes until bright green and just tender-crisp. Drain in a colander and immediately rinse under cold water until completely cooled, then spread on a clean kitchen towel to dry.
- 5In a small bowl, whisk together the teriyaki sauce, low-sodium soy sauce, honey, minced garlic, ginger, sambal oelek, and fresh lime juice. In a separate small bowl, mix the cornstarch with 1 tablespoon water to create a slurry, then stir into the sauce until smooth.
- 6Once the meatballs have cooled to room temperature (about 10 minutes), divide the meatballs and cooled broccoli evenly into 8 airtight freezer containers while still warm.
- 7Distribute the teriyaki sauce evenly among the containers, pouring directly over the meatballs and broccoli. Seal tightly and lay flat to freeze for up to 3 months.
Nutrition — Per Serving
417
calories
32g
protein
13g
fat
- Carbohydrates
- 42g
- Saturated fat
- 3.8g
- Sodium
- 2321 mg
- Dietary fiber
- 3.1g
8 servings per batch · ~297g each
Macro data sourced from USDA FoodData Central
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How much protein does Freezer Teriyaki Chicken Meatballs with Broccoli have per serving?
Each serving provides 32g of protein, 417 calories, 13g fat, and 42g carbs. The balanced macro profile makes this a solid all-purpose dinner option.
How long does Freezer Teriyaki Chicken Meatballs with Broccoli take to prep and how many servings?
Quick prep time on the stovetop with 8 servings per batch means you're getting multiple dinners from a single cooking session. The freezer-friendly design lets you pull and reheat whenever needed.
Is Freezer Teriyaki Chicken Meatballs with Broccoli good for muscle gain?
At 32g protein and 417 calories per serving with 42g carbs, this recipe supports muscle gain phases by pairing solid protein intake with carbohydrates for training performance. The broccoli adds micronutrient density for recovery.
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