I used to think meatballs had to have meat in them – it’s right there in the name, right? That’s how my mom always made them, swimming in marinara sauce and loaded with ground beef. When my friend Sarah suggested trying vegetarian meatballs, I laughed out loud.
But here’s the thing – those vegetarian meatballs turned out to be a game-changer. Made with mushrooms and lentils, they have this amazing texture that even my meat-loving husband couldn’t argue with. Now they’re a regular at our dinner table, and nobody misses the meat one bit.
Why You’ll Love These Vegetarian Meatballs
- Plant-based protein – These meatless meatballs pack a protein punch from quinoa, making them perfect for vegetarians or anyone looking to eat more plant-based meals.
- Quick preparation – Ready in just 35-40 minutes, these veggie meatballs are perfect for busy weeknight dinners when you want something healthy but don’t have hours to spend in the kitchen.
- Customizable flavors – You can easily switch up the seasonings to match any cuisine – try Italian herbs, Mexican spices, or Indian curry powder to create totally different dishes.
- Budget-friendly ingredients – Made with simple pantry staples and cauliflower, these meatballs are an affordable way to create a satisfying meat-free meal.
What Kind of Cauliflower Should I Use?
Fresh or frozen cauliflower both work great for these meatballs, so use whatever’s most convenient for you. If you’re starting with a whole head of cauliflower, look for one that’s firm and white, without any brown spots or discoloration. While pre-riced cauliflower saves time, you can easily make your own by pulsing cauliflower florets in a food processor until they reach a rice-like consistency. Just make sure not to over-process – you want small, uniform pieces about the size of rice grains, not cauliflower mush.
Options for Substitutions
These veggie meatballs are pretty adaptable and you’ve got several options for swapping ingredients:
- Cauliflower rice: If you don’t have cauliflower rice, you can pulse raw cauliflower in a food processor until rice-sized. You could also use broccoli rice or even mushrooms (chopped finely) as alternatives.
- Quinoa and brown rice blend: You can use all quinoa or all brown rice instead of the blend. Other cooked grains like farro or bulgur work well too – just make sure they’re well-cooked and slightly sticky.
- Panko crumbs: Regular breadcrumbs work fine here, or try crushed crackers, rolled oats (pulsed in a food processor), or gluten-free breadcrumbs if needed.
- Eggs: For a vegan version, try using flax eggs (1 tablespoon ground flax mixed with 3 tablespoons water per egg) or commercial egg replacer.
- Olive oil: Any neutral cooking oil works here – try avocado oil, grapeseed oil, or melted coconut oil.
Watch Out for These Mistakes While Cooking
The biggest challenge when making vegetarian meatballs is getting them to hold together – using too much moisture in your cauliflower rice can make them fall apart, so be sure to thoroughly drain and pat dry your cauliflower before mixing. Another common mistake is not processing the cauliflower finely enough – pulse it in your food processor until it reaches rice-sized pieces, but stop before it becomes mushy. For the best texture and binding, don’t skip chilling the mixture for at least 30 minutes before shaping into balls, as this helps them stay together during cooking. If your meatballs are crumbling while baking, try making them slightly smaller (about 1-inch diameter) and pressing them firmly together when shaping – this creates a more compact ball that holds its shape better during cooking.
What to Serve With Vegetarian Meatballs?
These veggie-packed meatballs are super flexible when it comes to serving options! The most obvious choice is to serve them over your favorite pasta with marinara sauce, just like traditional meatballs. You could also try them in a sub sandwich with melted provolone cheese and some marinara sauce, or serve them over creamy polenta or mashed potatoes for a cozy meal. If you’re keeping things light, try them on top of zucchini noodles or alongside a big Mediterranean salad with cucumber, tomatoes, and feta cheese – the fresh veggies make a great contrast to the hearty meatballs.
Storage Instructions
Keep Fresh: These veggie meatballs stay good in an airtight container in the fridge for up to 5 days. I like to make a batch on Sunday and use them throughout the week for quick lunches and dinners. They’re perfect for meal prep!
Freeze: These little guys are freezer-friendly! Once they’re completely cooled, place them in a freezer bag or container and they’ll keep for up to 3 months. Pro tip: freeze them on a baking sheet first for about an hour before transferring to a container – this prevents them from sticking together.
Warm Up: When you’re ready to eat your frozen meatballs, you can either thaw them in the fridge overnight or heat them straight from frozen. Pop them in the oven at 350°F for about 10-15 minutes, or warm them up in your favorite sauce on the stovetop. They’re also great in the microwave for a quick option!
| Preparation Time | 15-20 minutes |
| Cooking Time | 20 minutes |
| Total Time | 35-40 minutes |
| Level of Difficulty | Medium |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 800-900
- Protein: 30-35 g
- Fat: 35-40 g
- Carbohydrates: 100-110 g
Ingredients
- A 10 to 12 ounce package of cauliflower rice or 3 cups cauliflower pieces
- 1 1/2 cups of pre-cooked quinoa and/or brown rice blend
- 1 cup panko crumbs
- 2 eggs
- 1 to 2 teaspoons of your preferred spices (such as chili powder, paprika, or cumin)
- 1 teaspoon salt
- Olive oil to brush on top
Step 1: Prepare the Cauliflower and Quinoa
Begin by preheating your oven to 400°F (200°C).
If you’re using cauliflower rice, steam it according to the package directions in the microwave to ensure it’s warm and soft.
If you’re starting with cauliflower florets, boil them until they’re tender, then drain off any excess water.
Likewise, prepare the quinoa so that it is cooked and ready to use.
Step 2: Process the Cauliflower and Quinoa
Take the steamed cauliflower (rice or florets) and the prepared quinoa, and pulse them together in a food processor until you achieve a semi-smooth texture.
It’s okay to have a bit of texture, so don’t over-process.
This helps the mixture hold together when forming balls.
Step 3: Combine Ingredients and Form Balls
Transfer the cauliflower and quinoa mixture to a large mixing bowl.
Combine the processed mixture with all other recipe ingredients (such as spices, cheese, breadcrumbs — be sure to configure these to your taste).
Stir until everything is well incorporated.
Roll the mixture into small balls; using about one heaping tablespoon per ball tends to work well.
Step 4: Bake the Cauliflower Quinoa Balls
Arrange the balls on a baking sheet lined with parchment paper.
Brush each ball generously with olive oil to help them crisp up and develop a golden color.
Bake in the preheated oven for about 20 minutes, or until they’re nicely browned and firm to the touch.
Step 5: Serve or Store
Once baked, serve the cauliflower quinoa balls warm.
They pair wonderfully with various sauces, salads, or as a component of bowls.
If you have leftovers or want to make a batch ahead of time, you can freeze them for later.
Simply thaw and reheat when ready to enjoy!