Vegan Meatballs Recipe (High Protein and Packed with Flavor)
These vegan meatballs are tender on the inside, crispy on the outside, and full of savory, rich flavor. Made with lentils, mushrooms, and oats, they’re completely plant-based yet satisfyingly hearty.
Perfect for spaghetti, sandwiches, or weekly meal prep, this easy recipe is high in protein, fiber, and flavor — without any processed ingredients.
Why You’ll Love This Recipe
- 100% vegan and dairy-free
- High in protein and fiber
- Easy to make with simple ingredients
- Freezer-friendly and great for meal prep
- Holds together perfectly when baked or fried
Ingredients
For the Meatballs:
- 1 cup cooked brown or green lentils (avoid red lentils)
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup finely chopped mushrooms (cremini or button)
- 1 tablespoon soy sauce or tamari
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1/2 teaspoon black pepper
- 1/2 teaspoon salt (adjust to taste)
- 1/2 cup rolled oats
- 2 tablespoons ground flaxseed + 5 tablespoons water (flax egg)
- 2 tablespoons tomato paste
- 1/4 cup breadcrumbs (use gluten-free if needed)
Optional for Serving:
- Marinara sauce
- Spaghetti or zucchini noodles
- Fresh basil or parsley for garnish
Instructions
- Prepare the flax egg:
Combine ground flaxseed and water in a small bowl. Let it sit for 5–10 minutes until thickened. - Cook the vegetables:
Heat olive oil in a skillet over medium heat. Sauté onion for 3–4 minutes until translucent. Add garlic and mushrooms; cook for 5–7 minutes until moisture evaporates and the mushrooms are browned. - Season the mixture:
Stir in soy sauce, smoked paprika, oregano, salt, and pepper. Remove from heat. - Blend:
Add cooked lentils, sautéed vegetables, tomato paste, oats, flax egg, and breadcrumbs to a food processor. Pulse until combined but not completely smooth — some texture is good. - Shape:
Scoop out about 1½ tablespoons of the mixture and roll into balls. - Cook:
- Bake: Place on a parchment-lined baking sheet. Bake at 400°F (200°C) for 20–25 minutes, turning halfway, until golden.
- Pan-Fry: Heat 1–2 tablespoons olive oil in a pan and fry for 8–10 minutes, turning often, until browned.
- Serve:
Toss with warm marinara sauce and simmer for 5 minutes before serving.
Tips for Perfect Vegan Meatballs
- Cook lentils and mushrooms until dry — too much moisture makes them soft.
- Don’t over-blend the mixture; texture helps them hold shape.
- Adjust consistency by adding more oats or breadcrumbs if it feels wet.
- Add chili flakes or cumin for extra depth of flavor.
Storage and Freezing
- Refrigerate: Up to 4 days in an airtight container.
- Freeze: Freeze in a single layer before transferring to a bag or container. Keeps for up to 2 months.
- Reheat: Bake or pan-fry directly from frozen for 10–12 minutes until hot.
Nutrition Information (per 4 meatballs)
| Nutrient | Amount |
|---|---|
| Calories | 210 |
| Protein | 11g |
| Carbohydrates | 27g |
| Fat | 7g |
| Fiber | 6g |
| Sodium | 340mg |
Serving Ideas
- Over spaghetti with marinara sauce
- In vegan meatball subs with toasted rolls and melted vegan cheese
- With mashed potatoes and mushroom gravy
- Paired with quinoa or couscous and roasted vegetables
FAQs
1. Can I make vegan meatballs without lentils?
Yes, you can substitute black beans or chickpeas. The texture will be slightly different but still delicious.
2. How do I make them gluten-free?
Use certified gluten-free oats and breadcrumbs, and replace soy sauce with tamari.
3. Can I air-fry these?
Yes. Air-fry at 375°F (190°C) for 12–14 minutes, shaking halfway, until crisp and golden.
4. Can I prepare the mixture in advance?
Yes, refrigerate the uncooked mixture for up to 24 hours before shaping and cooking.
5. How do I prevent them from falling apart?
Make sure your mixture isn’t too wet, and don’t skip the flax egg and breadcrumbs. Avoid over-blending.
Conclusion
These vegan meatballs deliver everything you love about traditional meatballs — hearty flavor, satisfying texture, and endless serving options — but in a completely plant-based form. They’re perfect for weeknight dinners, meal prep, or impressing guests with a wholesome, homemade vegan meal that doesn’t compromise on taste or nutrition.