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Cooking StyleMeal PrepChickenDairySoyGlutenEggsChickenAsianMealUnder 45 MinutesFusionLunchKid-FriendlyDinnerMediterranean

Chicken Meatball Meal Prep 2 Ways!

Get ready to simplify your week with this Chicken Meatball Meal Prep 2 Different Ways! Juicy, flavorful chicken meatballs are baked to perfection alongside roasted veggies, creating two unique and delicious bowls that are perfect for busy schedules. For a light and refreshing option, enjoy the Mediterranean Bowl with quinoa, roasted zucchini, bell peppers, and red onion, served with a side of tzatziki or hummus. Or, dive into the Teriyaki Bowl, featuring jasmine rice, roasted broccoli, snap peas, and carrots, all topped with a sweet-savory teriyaki glaze. One versatile recipe, two meal prep options! Follow Ronica on Instagram @mymanabites for more recipe inspo!

Ronica Rupan-Tompkins
Tasty Team
Total Time

40 minutes

40 min

Prep Time

20 minutes

20 min

Cook Time

20 minutes

20 min

Chicken Meatball Meal Prep 2 Ways!
Total Time

40 minutes

40 min

Prep Time

20 minutes

20 min

Cook Time

20 minutes

20 min

Ingredients

for 4 servings

Meatballs

  • 1 lb boneless skinless chicken breasts
  • 1 carrot, chopped
  • 1 large egg
  • 4 garlic cloves
  • ⅓ cup panko bread crumbs
  • ¼ cup chopped onion
  • ¼ cup grated parmesan cheese
  • ¼ cup chopped fresh cilantro
  • 2 tablespoons olive oil
  • ½ teaspoon onion powder
  • ½ teaspoon kosher salt
  • ¼ teaspoon black pepper

Mediterranean Veggies

  • 1 cup diced zucchini
  • 1 cup diced bell peppers
  • ½ cup broccoli florets
  • ½ cup diced red onion
  • 1 tablespoon olive oil
  • ½ lemon, juiced
  • ¼ teaspoon kosher salt
  • ¼ teaspoon black pepper
  • 1 cup cooked quinoa
  • 2 tablespoons tzatziki or hummus
  • Chopped fresh parsley or dill, for garnish
  • ½ cup diced mixed cucumbers and tomatoes (optional)

Teriyaki Veggies

  • 1 cup broccoli florets
  • 1 cup snap peas
  • ½ cup chopped zucchini
  • ½ cup diced red onion
  • ½ cup diced red bell peppers
  • 1 tablespoon soy sauce
  • 1 teaspoon sesame oil
  • 1 teaspoon garlic powder
  • 1 cup cooked jasmine rice
  • 2 tablespoons teriyaki sauce
  • sesame seed, for garnish
  • chopped scallion, for garnish

Nutrition Info

  • Calories 692
  • Fat 19g
  • Carbs 75g
  • Fiber 10g
  • Sugar 9g
  • Protein 55g

Estimated values based on one serving size.

Preparation

  1. Preheat the oven to 400°F (200°C), and line two baking sheets with parchment paper.
  2. Make the meatballs: In a food processor, combine the chicken breast, carrot, egg, garlic, panko, onion, Parmesan, cilantro, olive oil, onion powder, salt, and black pepper. Pulse until the mixture is smooth and has a slight texture.
  3. Roll the mixture into 1½-inch balls using an ice cream scoop for even sizing. Arrange the meatballs evenly on one of the prepared baking sheets.
  4. Make the Mediterranean veggies: In a large bowl, toss together the zucchini, bell peppers, broccoli, and onion with the olive oil, lemon juice, salt, and pepper. Spread evenly on half of the second baking sheet.
  5. Make the teriyaki veggies: In a large bowl, toss together the broccoli, snap peas, zucchini, onion, and bell peppers with the soy sauce, sesame oil, and garlic powder. Spread evenly on the other half of the same baking sheet.
  6. Place both baking sheets in the oven. Bake meatballs and veggies for about 20 minutes, or until the meatballs are golden and cooked to 165°F and the veggies are tender, flipping meatballs and tossing veggies halfway.
  7. Assemble the Mediterranean veggies bowl: Layer the cooked quinoa, roasted Mediterranean veggies, and half of the meatballs in a meal prep container or bowl. Add a side of hummus or tzatziki, and garnish with fresh parsley or dill. Optional: Add fresh diced cucumbers and tomatoes.
  8. Assemble the teriyaki veggies bowl: Layer the cooked rice, roasted veggies, and remaining meatballs in a container. Drizzle with teriyaki sauce, and garnish with sesame seeds and scallions.
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Chicken Meatball Meal Prep 2 Ways!