Miso Meatball Bowl Recipe
This Miso Meatball Bowl delivers 28g protein and 533 calories per serving, combining lean meat with a carb base for sustained energy. Batch-preps 4 servings on the stovetop in under 30 minutes, giving you a complete lunch ready to reheat. Designed to satisfy both protein and calorie targets in a single container.
Ingredients
- •Buttermilk, Cultured, Low-Fat(60g)
- •Mayonnaise, Regular(60g)
- •Sour Cream(60g)
Regular or fat-free both work. Fat-free is thinner but saves ~40 cal/serving.
- •Cilantro, Fresh(10g)
- •Onion powder(3g)
- •Garlic powder(3g)
- •Miso Paste, White(15g)
- •¼ teaspoon sea salt
- •Ground Chicken(454g)
Usually near ground turkey in the meat section. Check fat % on label.
- •Cilantro, Fresh(60g)
- •Green Onion (Scallion)
- •Bread Crumbs, Panko, Dry(120g)
- •Egg, Whole, Large
- •Miso Paste, White(23g)
- •Garlic
- •1 teaspoon kosher salt
- •Green Beans(227g)
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Cabbage, Green
Instructions
- 1Make the miso ranch sauce. In a small bowl, whisk together the buttermilk, mayonnaise, sour cream, cilantro, onion powder, garlic powder, miso, and salt until smooth.
- 2Preheat the oven to 400°F with a rack in the top position.
- 3Make the meatballs. In a large bowl, combine the ground chicken, cilantro, green onions, panko, egg, white miso, garlic, and ½ teaspoon of the salt. Mix well, then with wet hands, form golf ball-sized meatballs (about 2 tablespoons each) and set them on a plate. You should have about 20 meatballs.
- 4On one side of a rimmed sheet pan, toss the green beans with 1 tablespoon of the oil and ¼ teaspoon of the remaining salt. On the opposite side of the sheet pan, toss the cabbage with the remaining 1 tablespoon of oil and remaining ¼ teaspoon of salt.
- 5Nestle in the meatballs and brush with olive oil. Bake for 25 minutes, or until the green beans and cabbage are tender and the internal temperature of the meatballs reaches 165°F on an instant-read thermometer.
- 6Divide the rice among 4 bowls and top with meatballs and vegetables. Drizzle with the miso ranch sauce and sprinkle with the cilantro and green onions.
Nutrition — Per Serving
533
calories
28g
protein
34g
fat
- Carbohydrates
- 31g
- Saturated fat
- 7.6g
- Sodium
- 770 mg
- Dietary fiber
- 4.1g
4 servings per batch · ~281g each
Macro data sourced from USDA FoodData Central
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How much protein does Miso Meatball Bowl have per serving?
Each serving contains 28g of protein and 533 calories with 34g fat and 31g carbs. The macro split makes this a balanced lunch option that covers roughly 1/3 of a standard daily protein target.
How long does Miso Meatball Bowl take to prep?
This recipe qualifies as quick prep and yields 4 servings on the stovetop, making it efficient for batch prepping multiple lunch containers in a single session.
Is Miso Meatball Bowl good for fat loss?
At 533 calories and 28g protein per serving, this bowl works well for fat loss phases where you're maintaining satiety without excessive calorie density. The protein-to-calorie ratio keeps you full while staying within a moderate deficit.
