The ultimate high protein vegan gluten free meatballs with a yummy meaty texture! These high-protein juicy meatballs make perfect family dinners in a pinch! Made with real food ingredients like quinoa and black beans, our vegan gluten-free meatballs are kid-approved and just delicious!
This content is for informational purposes only and not intended as medical advice. Please see our disclaimer page for more information.
Jump to:
- 👪Why Your Family Will Love Vegan Gluten Free Meatballs
- 🥒Will My Picky Eater Eat This?
- ⏲️ Time-Saving Tips
- 🧠Brain Benefits of High Protein Vegan Meatballs
- 🥦Gluten Free Meatball Ingredients
- 💡Recipe Tips: Flavorful Meatball
- 👩🏽🍳Step-by-Step Instructions
- 🥬Substitutions & Variations
- 🥄Equipment: Air Fryer Version
- 🥡Storing & Reheating
- ❔FAQ
- 🥣Make This Next
- 📖 Recipe
- Information Source:
Finding delicious quick & easy vegan and gluten-free recipes can be tough, but I've got your back! I've got a quick, meal-prep-friendly solution for you - Vegan Gluten-Free Meatballs made with simple ingredients (no complicated gluten-free breadcrumbs needed!). IT is easily one of our favorite recipes!
These meatballs are not just easy to make, but they're also packed with healthy fats and have the best texture. The ingredient list is simple, and the steps are straightforward. Just like our vegan lentil eggplant meatballs (they are amazing as apps or for a bolder taste), making for an easy gluten-free meal.
Let's get cooking!
👪Why Your Family Will Love Vegan Gluten Free Meatballs
We love these easy gluten-free meatballs because they are perfect for busy weeknights and as leftovers, and we know your family will love them too. Here's why:
- High in Protein: Delicious and satisfying, keeping everyone coming back for more.
- Nutrient packed: A healthy alternative to store-bought vegan meatballs or chicken fingers (speaking of which have you tried these crispy gluten-free tofu fingers yet?)
- Gluten-free, dairy-free, and egg-free: perfect for kids with food sensitivities.
- Easy to freeze: your those busy weeks.
- Perfect for lunchboxes: Great as school lunches or for work. Pack seperalty from the sauce and dip when ready to eat!
- Easy to meal prep!
🥒Will My Picky Eater Eat This?
We all know picky eaters can be a challenge, but these vegan gluten free meatballs are sure to win them over. Here's why:
- Familiarity: These meatballs resemble the classic meatball version in both look and taste, making them a hit with the picky eaters. If you're aiming to incorporate more plant-based protein in your family's diet, this recipe is a great start!
- Favorite Sauce: Pair these meatballs with your child's favorite sauce. Trust me, a familiar sauce can make all the difference!
- Perfect Texture: These meatballs boast a moist, tender, and satisfyingly meaty texture.
I understand the struggle of dealing with picky eaters (I've been there with all my boys). My middle child, for instance, won't touch anything ball-shaped unless it's for throwing! But, cut this vegan meatball recipe into smaller pieces, serve them with ketchup, and he's all in.
If you're in the same boat and need some support, check out my picky eater tips and tricks. You can also head over to Kids Eat In Color, she has amazing resources.
⏲️ Time-Saving Tips
- Double the batch and freeze some!
- Use canned beans
- Use leftover quinoa
- Use store-bought tomato sauce
On your busiest day, just grab a few healthy vegan meatballs, heat them up, and serve your family's favorite sauce. Voilà! Dinner is served!
🧠Brain Benefits of High Protein Vegan Meatballs
As a neuroscientist and mom, I'm all about nourishing my family with wholesome food. These meatless meatballs are packed with ingredients like black beans, quinoa, and oats - all great for growing minds. Here's why:
- Protein-Packed: Black beans, quinoa, and oats are full of plant-based protein. Protein is essential for growing, repairing, and maintaining our bodies (1).
- Fiber-Filled: These ingredients are high in dietary fiber, which is great for digestion and heart health (2).
- Nutrient-Rich: Black beans are full of iron and magnesium, while quinoa and oats are packed with essential vitamins and minerals (3, 4). Iron helps with learning and memory (5), B vitamins support brain cell communication (6), and magnesium helps keep minds calm and focused (7).
- Low in Saturated Fat: These meatless meatballs have less saturated fat than traditional meatballs, which is good news for heart health (8).
- Gluten-Free: Quinoa and oats (when certified gluten-free) are perfect for those with gluten sensitivities or celiac disease(9).
So, not only are these veggie meatballs delicious, but they're also a smart choice for your family's health. Making it one of our best vegan meatballs yet!
🥦Gluten Free Meatball Ingredients
Get ready to create fantastic vegetarian meatballs with simple ingredients! Here are the main ingredients for this plant-based take:
- Black beans: Use canned black beans to save time, I used the happy belly brand but any will do. If you want a more budget-friendly version then you can also cook from dry.
- Quick oats: Make sure to use the quick-cooking oats to ensure that the meatballs cook properly and have the right texture. This is a common miss-step in this recipe.
- Quinoa: Make sure you are selecting a gluten-free brand and cook as per package instructions.
- Chickpea flour
- Black olives: This will give a really nice depth to these meatballs, but they can easily be omitted.
- Mushrooms: This will add not only amazing flavor but also a great texture. My boys do not like mushrooms so this is also a sneaky and successful way I have been adding it to their diet for a while now...hope they don't read this!
- Onions and garlic: I like to use fresh onions and garlic because it creates a better flavor, but feel free to use onion powder and garlic powder if you prefer!
- Olive oil: I opted for extra virgin for this recipe, make sure it is gluten-free if you have celiac disease.
- Soy sauce: Make sure it is gluten-free, I love to use the Kikkoman brand because I it is certified gluten-free.
- Italian seasoning: A must for this recipe!
For quantities check the recipe card below
Marinara sauce
Opt to make your sauce or go the easier route and buy a store-bought brand.
- Onions and Garlic
- Olive oil
- Italian seasoning
- Sugar
- Fresh Roma tomatoes
- Tomato paste
For quantities check the recipe card below
💡Recipe Tips: Flavorful Meatball
To make the best gluten-free meatballs, be sure to follow these tips:
- Check your oats: For the best texture and tender meatballs, make sure you're using quick-cooking oats. It's a simple step, but it makes a big difference in achieving that meaty texture we love in our meatballs.
- Minimize the moisture: To make sure you get the perfect gluten free meatballs, it's crucial to minimize excess moisture. Ensure your beans and quinoa are well-drained and not too wet before combining them in the batter. If your meatball mixture ends up too damp, you'll wind up with a soggy ball – and let's be honest, nobody wants that on their plate!
👩🏽🍳Step-by-Step Instructions
Follow these simple steps to create scrumptious vegan gluten-free meatballs with a tasty marinara sauce. Let's dive in!
Step 1: Prep and Preheat
Alright, let's dive into making these delicious vegan gluten-free meatless meatballs! First, preheat your oven to 400 degrees, and don't forget to cook your quinoa if you haven't already.
Step 2: Sauté the Mushrooms
Meanwhile, grab a saucepan and sauté those mushrooms with some soy sauce for about 5 minutes. (Trust me, even mushroom haters won't notice them in the final result!).
Step 3: Create the Meatball Batter
Next, toss in all the ingredients for the meatballs, including the cooked quinoa and sautéed mushrooms into your food processor. Process until you've got a nice batter going. It should be wet, but sticky enough to form meatballs. USe a wooden spoon to scrap down the sides.
Pro tip: If the meatball batter is too wet, add small amounts of chickpea flour in until you get a sticky but not soggy batter.
Step 4: Shape and Bake
Add your batter to a large mixing bowl (or remove the blade). With slightly wet hands, grab a small amount (about 1 tbsp) and roll small balls.
Once rolled place them in a single layer on a baking sheet. Bake for 15 minutes, then turn up the heat to 425 and give the pan a shake to move the meatballs around. Bake for another 10-15 minutes until they're golden brown and beautiful.
Step 5: Make the Marinara Sauce
While your lentil meatballs are cooking, make your homemade sauce! Sauté the onions in olive oil until soft, then add garlic and spices, cooking for a few more minutes. Next, add tomatoes and tomato purée. Simmer for 15-20 minutes, or longer if you prefer a sweeter sauce.
Step 6: Combine and Serve
Finally, add the black bean meatballs to the sauce, give them a gentle stir, and turn off the heat. Let them sit for 5 minutes to soak up some of that saucy goodness. Serve over your favorite gluten-free spaghetti, or rice, or with a side salad, and voila! You've got yourself some delicious, high protein vegan meatballs for the family. Enjoy!
🥬Substitutions & Variations
We understand that sometimes you might not have all the ingredients on hand, or you may want to cater to your picky eaters' preferences. Don't worry; we've got you covered with these easy vegan and gluten-free substitutions:
Substitutions:
- Black beans: Substitute with kidney beans or pinto beans, drained and rinsed. The texture and taste might be slightly different, but kidney beans will still provide a healthy and delicious vegan and gluten-free alternative to your meatless meatballs.
- Quick oats: Use rolled oats instead! Just pulse them in the food processor a few times to break them down. Alternatively, just add more chickpea flour, the texture will be much drier but it will still hold up!
- Chickpea flour: Substitute with another gluten-free flour, such as rice flour, oat flour, or almond flour.
- Black olives: If your kids aren't fans of olives just skip them! Or replace them with sun-dried tomatoes or capers for added flavor.
- Soy sauce (gluten-free): Use gluten-free tamari sauce or coconut aminos as alternatives.
Variations:
- Eggplant meatball recipe: Have you tried our eggplant meatball recipes yet? It is just as fabulous but more suitable if you want an easy appetizer or a gluten free meatball that is perfect without sauce.
- Vegan meatball Sub: Our high protein vegan meatballs make delicious meatball subs. It's a great way to use up leftover meatballs or serve these in a different way.
- Gluten-Free Meatloaf: Press the meatball batter into a greased pan instead of rolling it into balls for a meatloaf alternative!
- Meatball Bolognese: Break apart the meatballs for a vegan bolognese sauce.
- Pesto sauce: If you'd like an alternative to marinara sauce, try pesto sauce. You can either purchase a store-bought version or make your own oil and nut free version with this recipe.
These substitutions should still result in delicious and flavorful high protein vegan meatballs meatballs. Just make sure to adjust the texture of the batter accordingly.
🥄Equipment: Air Fryer Version
To make our high protein vegan meatballs, the equipment required is minimal. A food processor and an oven are all you need!
Food processor: A time-saving tool that effortlessly combines and blends the ingredients into a perfect texture. If you don't have a food processor, you can still make this recipe by using a potato masher or a fork to mash the beans and finely chop the other ingredients.
Air Fryer: If you have an air fryer, you can cook these meatballs at 375°F (190°C) for 15-20 minutes, turning halfway through for even cooking. This method could save you some time and give the meatballs a slightly crispier exterior.
🥡Storing & Reheating
If you have leftover meatballs or meal prepped this recipe, you can easily store them without compromising on taste and texture. Here is how:
- Storage: Place the cooked meatballs in an airtight container and store them in the refrigerator for up to 4-5 days.
- Reheating: Reheat them in the microwave, or in the oven with your favorite sauce until heated through.
- Freezing: For longer storage, you can freeze your meatballs raw or after baking.
- Raw meatballs: Freeze the uncooked meatballs by placing them onto a parchment-lined pan and freezing. Once frozen, transfer to a freezer-safe container.
- Cooked meatballs: If you are meal prepping for a busy week, freeze your meatballs after baking but before adding them to the sauce. Place the cooked meatballs into a freezer-safe container and freeze them for 2-3 months.
- Reheating: When you're ready to enjoy them, reheat the cooked meatballs directly from the freezer in your preferred sauce or bake the uncooked meatballs in the oven at the same temperature as the original recipe, adding a few extra minutes to the cooking time.
❔FAQ
Soggy meatballs can be a result of a few factors. One common reason is too much moisture in your mix. Make sure to drain and pat dry your mushrooms and quinoa, and drain the beans well before adding them to the mix. This will give ensure best results.
If your gluten free meatballs are falling apart, it could be because there's not enough binding ingredient. In this recipe, we rely on gluten-free flour as binders. However, if your meatballs aren't holding together well, try increasing the amount of these ingredients slightly. Alternatively, you can add gluten-free bread crumbs.
Dry meatballs might be due to a lack of moisture-holding ingredients in your mix, or they could be overcooked. To make flavorful meatballs, make sure you're adding enough binding ingredients, which can help retain moisture. Also, be careful not to overcook your meatballs. They should be golden brown and firm, but not hard.
Yes, you can! Freeze them after baking, and when you're ready to enjoy them, simply reheat them in the oven or microwave until heated through.
Yes, you can still make these high protein vegan meatballs, and substitute the quinoa. Use other similar grains like rice or couscous. Just keep in mind that this might alter the texture and taste of your meatballs.
🥣Make This Next
If you enjoyed this high protein vegan meatballsl recipe be sure to check out some other delicious easy vegan recipes:
📖 Recipe
High Protein Vegan Meatballs (Gluten-Free)
Ingredients
- 1 ½ cups black beans drained and rinsed
- 1 cup quick oats add another ½ cup if batter is too wet
- 1 cup cooked quinoa
- ½ cup chickpea flour
- ½ cup black olives pitted, about 15
- ½ onion
- 2 garlic cloves
- 1 tablespoon olive oil extra virgin
- 1 tablespoon soy sauce gluten free
- 1 tablespoon Italian seasoning
- ½ teaspoon salt
Sauteed mushrooms
- ½ cup white mushrooms sliced
- 1 tablespoon soy sauce gluten free
Marinara sauce (skip if using store bought)
- 1 onion diced
- 3 cloves garlic minced
- 1 tablespoon olive oil extra virgin
- 2 tablespoon Italian seasoning
- 1 ½ tbs coconut sugar
- ¼ tsp salt
- 4 roma tomatoes diced
- 1 ½ cups tomato puree 1 can
Instructions
Making the quinoa meatballs
- Preheat your oven to 400 degrees. Meanwhile cook the quinoa (if you haven't already) as per package directions. Then to a saucepan add the mushrooms and soy sauce and sautee for about 5 minutes.
- To a food processor add in all the ingredients for the meatballs, including the cooked quinoa and sauteed mushrooms. Process until a batter forms. It should be wet but sticky enough that you can form meatballs. If the batter is to wet add in more chickpea flour.
- Roll with your hands into meatballs and place onto a baking tray. Bake for 15 minutes then increase the heat to 425 and shake the pan to move the meatballs around. Bake for another 10-15 minutes until golden.
Making the marinara sauce
- In a large saucepan over medium heat sautee the onions in the olive oil until soft. Then add in the garlic and spices. Cook for another few minutes then add in the tomatoes and tomato puree.
- Reduce the heat and simmer for another 15-20 minutes. If you like a sweeter sauce you can simmer the sauce for another 30 minutes but I find that after 15-20 minutes the sauce is perfect.
- Add in the meatballs, stir and turn off the heat. Let it sit for 5 minutes to allow the meatballs to absorb some of the sauce. Then serve over pasta, rice or with a side salad.NOTES
Notes
- Storage: Place the cooked meatballs in an airtight container and store them in the refrigerator for up to 4-5 days.
- Reheating: Reheat them in the microwave, or in the oven with your favorite sauce until heated through.
- Freezing: For longer storage, freeze your meatballs before adding them to the sauce. Place the cooked meatballs into a freezer-safe container and freeze them for 2-3 months. You can also freeze the uncooked meatballs by placing them onto a parchment-lined pan and freezing. Once frozen, transfer to a freezer-safe container. When you're ready to enjoy them, reheat the cooked meatballs directly from the freezer in your preferred sauce or bake the uncooked meatballs in the oven at the same temperature as the original recipe, adding a few extra minutes to the cooking time.
Nutrition
Information Source:
- Protein in diet. MedlinePlus. https://medlineplus.gov/ency/article/002467.htm
- Dietary fiber: Essential for a healthy diet. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
- Black beans: Health benefits, facts, and research. Medical News Today. https://www.medicalnewstoday.com/articles/289934
- Paudel, D., Dhungana, B., Caffe, M., Krishnan, P., & Chen, O. (2021). A Review of Health-Beneficial Properties of Oats. Foods, 10(11), 2591.
- Fretham, S. J. B., Carlson, E. S., & Georgieff, M. K. (2011). The role of iron in learning and memory. Advances in Nutrition (Bethesda, Md.), 2(2), 112-121.
- Kennedy, D. O. (2016). B vitamins and the brain: Mechanisms, dose and efficacy – A review. Nutrients, 8(2), 68.
- Kirkland, A. E., Sarlo, G. L., & Holton, K. F. (2018). The role of magnesium in neurological disorders. Nutrients, 10(6), 730.
- Saturated fat. American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats
- Gluten-free diet. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530
