Honey Garlic Chicken Meatballs Meal Prep

Let’s be real: meal prep can feel like a chore, but this Honey Garlic Chicken Meatballs recipe makes it way more exciting. Imagine biting into these tender, juicy chicken meatballs with a sticky-sweet honey garlic glaze that clings to each bite just right. They’re made in the air fryer (because who has time to mess with the oven?), so you get that perfect golden finish without the extra oil or fuss.

Plus, it’s gluten-free, which means no weird ingredients – just wholesome stuff you already know and trust. Serve these meatballs with fluffy quinoa and a solid helping of broccoli, and you’ve got yourself a well-balanced, satisfying meal prep that actually tastes good on day three.

No sad desk lunches here. Everything in this bowl is set to keep you full, fueled, and not reaching for a snack five minutes later. So next time you're staring at plain chicken and veggies, give this a go. It’s easy, packed with flavor, and meal prep never felt so…well, not like meal prep.

Ingredients for these Honey Garlic Chicken Meatballs

Ground Chicken: Lean, tender, and perfect for soaking up that honey garlic sauce. If you’re in a pinch, ground turkey works too, but chicken gives it that extra juicy factor.

Oat Flour: Keeps these meatballs gluten-free and gives them just the right amount of binding. If you don’t have oat flour on hand, no problem—just blend some oats until they’re powdery. Almond flour can work too, but it’ll make the meatballs a bit denser. In the end, if gluten isn't a problem for you, breadcrumbs is the way to go.

Egg: Essential for holding things together. It’s the glue here, folks. If you need an egg-free option, a flax egg (1 tablespoon ground flaxseed + 3 tablespoons water) does the trick.

Green Onions: Adds a mild onion flavor without being too overpowering. You can swap in chives if that’s what you have, but green onions give the best texture here.

Garlic Powder & Ginger Powder: These two are the unsung heroes of this recipe, adding depth to the meatballs and kicking up the flavor. Fresh garlic or ginger is fine, but remember: powders blend better in meatballs.

Honey: Sweet, sticky, and key to that glaze. Maple syrup works if you’re out of honey or need a vegan option, but the flavor will be slightly different (still delicious, though).

Tamari: The gluten-free answer to soy sauce. If gluten isn’t a concern, regular soy sauce is just fine, but tamari has a slightly richer flavor that balances perfectly with the honey.

Rice Vinegar: Adds a bit of tang to the sauce, balancing out the sweetness. Apple cider vinegar works in a pinch if you’re out, but rice vinegar keeps it nice and subtle.

Sesame Oil: Optional, but if you like that toasty, nutty flavor, don’t skip it. Just a touch goes a long way to make the sauce sing. No sesame oil? You can leave it out or try a tiny bit of olive oil instead.

Cornstarch (or Tapioca Flour): Thickens the sauce without making it heavy. It gives that glaze the perfect consistency to coat each meatball. Both options work equally well, so use what you have.

Quinoa: The trusty sidekick to soak up any extra sauce. High in protein, gluten-free, and fluffy. If quinoa isn’t your thing, brown rice or cauliflower rice make great substitutes.

Broccoli: Rounds out the meal with a pop of green and a solid dose of vitamins. Steam it for that perfect tender-crisp texture, or roast it if you like a bit more crunch.

How to Make this Chicken Meatballs Meal Prep

Mix it Up: Start by grabbing a big bowl, because things are about to get messy. Throw in your ground chicken, oat flour, egg, green onions, garlic powder, and ginger powder. Get in there with your hands and mix it all up. Yes, you could use a spoon, but where’s the fun in that? Hands are where it's at for the best texture.

Roll with It: Now, shape that mixture into meatballs. Aim for about 1-inch size—any bigger, and they might end up half-raw in the middle (and nobody wants that). You should get around 20-24 meatballs, but no one’s counting. Just keep them all about the same size for even cooking.

Heat Up the Air Fryer: Set that air fryer to 375°F. While it’s heating, line up those meatballs. Place them in a single layer in the air fryer basket. If you’ve got a smaller air fryer, you might have to do this in batches. Trust me, it’s worth the patience.

Air Frying: Pop the basket in and cook for 10-12 minutes. Give the basket a shake halfway through so they brown evenly. You’re looking for golden on the outside, juicy on the inside—perfection takes a little peek and shake.

Make the Sauce: While those meatballs do their thing, grab a small saucepan and mix together the honey, tamari, rice vinegar, and sesame oil. Then, add the cornstarch (mixed with a bit of water to make it smooth) to thicken it up. Bring it to a low simmer, stirring until it’s glossy and thick enough to coat a spoon.

Coat Those Meatballs: Once the meatballs are cooked, toss them into a big bowl and pour that sauce all over. Give them a gentle toss—enough to coat every inch without squishing them. Now they’re glistening, sticky little flavor bombs.

Cook the Quinoa: Rinse your quinoa (trust me, it tastes better). Add it to a pot with water and a pinch of salt, bring it to a boil, then turn down the heat and let it simmer until all the water’s absorbed. Fluff it up with a fork, and it’s ready to go.

Steam the Broccoli: You can steam it on the stove or zap it in the microwave. Either way, go for tender-crisp—nobody’s here for soggy broccoli. Using frozen broccoli also works: It will thaw in the bowls and be ready to reheat when needed.

Assembling: Divide the quinoa and broccoli into your meal prep containers. Nestle 5-6 meatballs into each container and drizzle any extra sauce on top. That sauce is gold, don’t waste a drop.

Store and Reheat: Stick these in the fridge, where they’ll keep for up to four days. When you’re ready to eat, just reheat in the microwave until everything’s warm and the meatballs are calling your name.

And there you have it! Honey Garlic Chicken Meatballs, done the right way—juicy, saucy, and ready to make your week’s lunches anything but boring.

Frequently Asked Questions

Can I use breadcrumbs instead of oat flour?
Sure, but if you’re looking to keep it gluten-free, stick with oat flour. If you’re out of it and don’t care about gluten, breadcrumbs will bind things perfectly.

What if I don’t have an air fryer?
No air fryer? No problem. Pop these meatballs on a lined baking sheet and cook them at 400°F in the oven for 15-20 minutes. Flip them halfway through, and you’ll still get that golden goodness.

Can I skip the sesame oil?
Yes, but it adds a nice depth to the sauce. If you skip it, you’ll still get tasty meatballs, just without that hint of toasty flavor. A drop of olive oil can work in a pinch, but sesame’s the MVP here.

Is there a good substitute for tamari?
Soy sauce is the go-to substitute. Just know it’s not gluten-free, so if that’s a dealbreaker, stick with tamari or use coconut aminos for a slightly sweeter flavor.

Can I freeze these?
Absolutely! Freeze the meatballs and sauce separately if possible. When you’re ready, just defrost, heat, and toss them together. They’ll taste just as fresh.

What if my sauce is too thin?
If your sauce is more drizzle than glaze, don’t panic. Just mix a bit more cornstarch with water, add it to the sauce, and heat until it thickens up. Aim for a nice cling factor on those meatballs.

Can I use ground turkey instead?
Go for it! Turkey works just as well, though it’s a little leaner, so the texture might be slightly different. Same great flavor, just a little twist.

How do I avoid soggy broccoli?
For broccoli that’s crisp and not mushy, steam it until it’s just fork-tender, then stop. If you’re using the microwave, check every 30 seconds after the first minute. Nobody likes broccoli soup here.

How long will these last in the fridge?
You’re good for up to 4 days. They’ll hold up well for meal prep, and the sauce keeps everything moist without getting weird by midweek.

Can I add extra veggies?
Go for it! Bell peppers, carrots, snap peas—you name it. Just make sure they’re steamed or cooked beforehand so they mix well with the sauce.

Additional Tips and Tricks

Prep Like a Pro: Measure and chop everything before you start. It’ll make the whole process smoother, and you’ll feel like you’re on a cooking show—minus the time pressure.

Avoid Over-Mixing the Meatballs: Mix just until combined. Overworking the ground chicken will make the meatballs dense, and nobody wants rubbery meatballs.

Air Fryer Space: Don’t crowd the basket! Give those meatballs room to breathe (and brown). If you have a smaller air fryer, cook in batches. Yes, it’s a bit more time, but it’s worth it for the crispy edges.

Make Extra Sauce: Trust me, you’ll want it. Drizzle over your meatballs, coat your quinoa, maybe even dip your broccoli. That sauce is liquid gold.

Storing: Divide your meatballs, quinoa, and broccoli into individual meal prep containers. Keeps everything fresh and makes grabbing lunch a no-brainer. These will stay good in the fridge for up to four days.

Freezing Tips: Freeze the meatballs and sauce separately for best results. When you’re ready to eat, defrost both, heat up the sauce, and toss everything together. You’ll still get that fresh-cooked taste.

Reheating for the Best Texture: Microwave is the easiest, but if you want those meatballs to keep a bit of their air-fried crisp, reheat them in the air fryer or oven for a few minutes before tossing them in the sauce.

Keep the Broccoli Crisp: Steam or microwave it just until it’s tender-crisp. If you’re reheating in the microwave, sprinkle a little water over it first, cover loosely, and heat in short bursts to avoid sogginess.

Jazz It Up with Toppings: Fresh green onions or a sprinkle of sesame seeds can take your meal from “Tuesday lunch” to “Wow, look at this!” Just a little garnish can make a big difference.

Double Up for Later: These meatballs are easy to double, and having a stash in the freezer is a lifesaver for those busy days when you’re not feeling the kitchen but still want a solid meal.

Dietary Variations

Dairy-Free: Good news—this recipe is already dairy-free! No tweaks needed, so you can focus on the important stuff, like getting that sauce just right.

Egg-Free Option: Skip the egg and swap in a flax egg (1 tablespoon ground flaxseed + 3 tablespoons water, mixed and left to sit for a few minutes). Works like a charm, and the texture stays just as good. Bonus points for fiber!

Low-Sodium: Go easy on the tamari or use a low-sodium version. The honey and ginger still bring a ton of flavor, so you won’t even miss the extra saltiness. Plus, you can brag about how healthy you’re being.

Soy-Free: Replace tamari with coconut aminos. It’s a bit sweeter but still gives you that savory vibe. Just cut back a tiny bit on the honey to keep things balanced.

Lower-Carb Swap: Trade out the quinoa for cauliflower rice. You still get a great texture and a way to soak up that sauce without the extra carbs. It’s lighter but still super satisfying.

Vegan Version: Not gonna lie—this one’s a challenge. You’ll need a ground meat substitute and can make a “honey” garlic sauce with maple syrup instead of honey. Texture-wise, it’s a bit different, but the flavors hold up surprisingly well!

More Chicken Recipes

• Creamy Cajun Chicken Orzo
• Chicken Curry Pasta
• Ground Chicken Curry Meal Prep
• Baked Honey Ginger Chicken Thighs
• BBQ Chicken Pasta Salad
• Chicken Broccoli Potato Casserole

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