Tofu Meatballs

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My delicious, simple vegan tofu meatballs are a vegetarian version of the classic comfort food, ideal for anyone following a plant-based diet! A combination of firm tofu, fragrant aromatics, Italian herbs, and an easy substitute for eggs come together in my vegan take on the traditional meaty version. Not only is my recipe is vegetarian and vegan, it’s also high in protein, and can easily be made gluten-free too!

Spaghetti and meatballs is one of those dishes that’s so nostalgic for me. But after I became fully plant-based, I quickly started recreating meatless versions of those comfort food dishes I loved.

And I’m happy to say that these tofu meatballs really do remind me of the real deal! They’re hearty and flavorful, and keep me full for hours because they’re protein packed too.

When I need a recipe for Sunday supper or a busy weeknight, I whip these up! They’re easy to mix up in just a couple of minutes and bake quickly, too. 

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🥘 Ingredients

These simple, easy-to-find ingredients come together to create a truly memorable plant-based version of meatballs. Here’s what you need:

Ground Flaxseed + Water: Flaxseed flexes its muscles as a powerful binding agent when combined with water and helps hold these Italian tofu meatballs together. If I don’t have flaxseeds, I’ll combine chia seeds with water – but it is not a 1:1 substitute — I use approximately ⅔ less chia than flaxseeds.

Oil: I use a neutral-flavored oil for sautéing the onions and garlic.

Onion & Garlic: Diced onion lends a subtle sweetness and distinctive fragrance to this plant-based meatball recipe. Crushed garlic imparts its signature aroma and flavor. I’ve also used garlic powder and onion powder when necessary.

Walnuts: I use finely chopped walnuts for a meatier-style texture and to help with binding the ingredients together. I grind the walnuts to a fine powder ahead of time in the food processor to speed up prep time. If necessary, I’ll replace the walnuts with pecans, cashews, and almonds, or replace the nuts with an equal amount of sauteed diced mushrooms for a nut-free version.

Firm Tofu: The star of the show! Firm or extra-firm tofu absorbs the flavors of the other meatball ingredients and gives the recipe that meatier texture. Foods made from soy, like tofu, contain isoflavones and antioxidants, which both help to fight inflammation (source). Magnesium and Vitamin B are also in soy, contributing to its anti-inflammatory properties (source).

Breadcrumbs: Breadcrumbs are another binding agent, necessary to maintain the structure of the balls. I use store-bought or homemade. Gluten-free panko breadcrumbs can be substituted as a gluten-free option, as are gluten-free rolled oats. 

Corn Starch: As a thickener, to help bind the ingredients and achieve a meaty texture.

Vegan Worcestershire Sauce: Worcestershire adds a powerful punch of umami. I buy the vegan-friendly version to keep this recipe vegan.

Salt & Pepper: Salt helps to bring out the other ingredients’ flavors and balances them. Ground black pepper adds a subtle, gentle heat. I substitute white pepper for a slightly floral flavor.

Dried Italian Herbs: Using Italian herbs helps create a flavor profile similar to traditional Italian-style meatballs. Fresh herbs like a combination of oregano, parsley, rosemary and thyme would also work well.

Nutritional Yeast: Nutritional yeast adds rich flavor, slight nuttiness, and lots of B vitamins.

🔪 How To Make Tofu Meatballs

Here’s how to make my easy tofu meatballs recipe. For more detailed instructions and nutrition facts, see the recipe card below.

Make The Egg Substitute: To make the flax egg, I combine ground flaxseed and water until completely combined and set aside.

Sauté Aromatics: Next, I saute the onion and garlic in a pan with a little oil. Be careful not to let the minced garlic burn. When I use the powdered versions of onion and garlic, I skip this step and just add them to the meatball mixture.

Mix The Meatballs: To make the meatballs, I crumble the strained tofu into a large bowl. Then, I add ground walnuts, flax egg, sautéed onion and garlic, and the remaining ingredients, and mix until everything is evenly dispersed.

Form Meatballs: With my hands, I shape each meatball into a 1-inch diameter ball. I’ve also used an ice cream scoop or large spoon so each meatball is uniform. I place each meatball prepared cookie sheet lined with parchment paper and spray the tops with cooking spray.

Bake Meatballs: Then, I place the baking sheet into a preheated oven at 350 degrees Fahrenheit and cook for 25-30 minutes, until golden and slightly firm to touch, turning the meatballs halfway through cooking.

Serve: Then, I serve these meatballs over pasta with tomato sauce and fresh basil, or enjoy with a side of dipping sauce.

📖 Variations

Here are a few of my ideas to switch up these simple vegetarian meatballs for a unique, signature style.

Make Them Crispy: For a crispier meatball, I pan-fry them in a saucepan or large skillet drizzled with a neutral oil. Try olive oil or avocado oil for the best results. Alternatively, I will pan-sear the outside of the meatballs before finishing them in the oven.

Stuff The Meatballs: I wrap the tofu mixture around a bit of vegan cheese or preferred filling. Mash up some potatoes, carrots, or other root veggies as a filling to create tofu veggie balls.

Smoky Flavor: I add a little bit of liquid smoke for smoky veggie meatballs.

Wheat-Free: Make these tofu meatballs without breadcrumbs by using your favorite breadcrumb alternative. Gluten-free panko is a good option, as are gluten-free rolled oats. 

Gluten-Free: To easily transform this vegan meatball recipe into a gluten-free version, use the same suggestions as the wheat-free version, and also check the label on the Worcestershire sauce to ensure it is gluten-free, as well. 

Nut-Free: While nuts help build the meatball’s hearty texture and add healthy fats and nutrients, they can be omitted for those who are allergic or prefer not to eat them. Alternatively, you can replace the nuts with an equal amount of sauteed diced mushrooms to make tofu mushroom meatballs!

🍽 Serving Suggestions

There are so many ways to serve these meatless meatballs – I just substitute them in any dish that uses traditional meatballs.

With Pasta: My favorite way (and a classic!) to serve these high protein tofu meatballs is over pasta! I toss pasta with my keto marinara sauce and your favorite shape of pasta, or over zucchini noodles for a lower-carb option, and drop the meatballs right on top.

As A Side: For a hearty and comforting meal, I’ll pile the meatballs over top of this healthy mashed cauliflower and potatoes (or almond milk mashed potatoes for a dairy-free version) and top with sauce or a hearty mushroom masala. Another option I love is to toss the plant based tofu meatballs with teriyaki sauce or your favorite savory sauce, and serve them over any variety of rice or cauliflower rice.

Dipping Sauces: When I serve these as appetizers, I put out a few different dipping sauces for guests to dip these into. Gluten-free stir fry sauce, mustard BBQ sauce, soy sauce, sweet and sour sauce, or a slightly spicy peanut sauce (like from this vegan peanut noodles recipe) all pair perfectly. Korma sauce is yummy too for a comforting Indian-style meal.

In Wraps & Sandwiches: I swap out the meat for these tofu balls for a satisfying meatball sub sandwich. Or, serve them in a wrap with a creamy, dill-infused Greek yogurt spread for a variation on this healthy falafel wrap recipe.

🧊 Storing And ♨️ Reheating

I love to make a big batch of this tofu meatball recipe so we can enjoy them all week long. I always allow them to cool completely before storing them.

Refrigeration: Once the tofu Italian meatballs have cooled to room temperature, I transfer them to an airtight container or resealable plastic bag. Store in the refrigerator for 3-4 days. 

Make Ahead: If I make these ahead of time, I just prepare the balls, then store them for up to 2 days in an airtight container before baking.

Freezing: To freeze, I place meatballs in a freezer-safe container or resealable freezer bag and store them for up to 3 months. To minimize the meatballs sticking together, I flash-freeze them on a cookie sheet prior to storing them in the bag or container.

Reheating: I reheat these meatballs either on a baking sheet in the oven, in the microwave, in a saucepan, on their own, or in a sauce!

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