High-Protein Mummy Meatball & Rice Meal Prep Bowl: 39 Grams of Protein Under $5

This mummy meatball meal prep bowl brings a playful Halloween twist to a dinner built for repeating all week long. Turkey meatballs get wrapped in thin strips of mozzarella string cheese before baking, mimicking mummy bandages that turn golden and slightly crisp in the oven, with a single peppercorn pressed in as a spooky little eye. Underneath the fun presentation is a genuinely solid, high-protein dinner, pairing the meatballs with steamed broccoli and a scoop of rice for a well-rounded, satisfying bowl. This recipe photographs beautifully for Pinterest while still holding up as a legitimate, reheatable meal prep option, proving that a themed recipe doesn’t have to sacrifice practicality. With 39 grams of protein per serving, this bowl keeps the Halloween fun from being just a gimmick, delivering real nutrition alongside the spooky presentation. At $4.30 per serving, it’s a fun way to bring some seasonal excitement to an otherwise routine Sunday meal prep session.

High-Protein Mummy Meatball & Rice Meal Prep Bowl

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Total Time 35 minutes mins

Servings: 1

Calories: 460

Ingredients Method Notes

Ingredients

  

• 6 oz lean ground turkey
• 2 tbsp breadcrumbs
• 1 tbsp grated parmesan cheese
• 1/2 large egg lightly beaten
• 1/2 tsp garlic powder
• 1/2 tsp Italian seasoning
• 2 low-moisture mozzarella string cheese sticks
• 1/2 cup cooked rice
• 1 cup broccoli florets
• 2 black peppercorns for eyes
• 1 tbsp olive oil
• Salt and pepper to taste

Method

 

1. Preheat the oven to 400°F and line a baking sheet with parchment paper.
2. In a bowl, combine ground turkey, breadcrumbs, parmesan, egg, garlic powder, Italian seasoning, salt, and pepper.
3. Roll the mixture into 4 to 5 oval-shaped meatballs.
4. Slice the mozzarella string cheese sticks lengthwise into thin strips.
5. Wrap 2 to 3 mozzarella strips around each meatball in a crisscross pattern, mummy-style.
6. Place the wrapped meatballs on the baking sheet and drizzle with olive oil.
7. Bake for 18 to 20 minutes until the turkey is cooked through and the cheese is lightly golden.
8. Steam the broccoli florets for 4 to 5 minutes until tender.
9. Press a peppercorn into the gap of the cheese wrap on each meatball to create mummy eyes.
10. Divide the rice, mummy meatballs, and broccoli into a meal prep container.
11. Serve warm, or store for later in the week.

Notes

Mozzarella string cheese sticks are cheap, pre-portioned, and peel into thin strips easily, making them the most budget-friendly way to pull off the mummy look.