This recipe for oven-baked tofu meatballs will make you wonder why you haven’t always used tofu for meatballs. Extra firm tofu gets processed with breadcrumbs and the same Italian seasonings you would use for beef or pork meatballs. The texture is just right, and I promise the meat lovers in your family will never know the difference.
Why Would I Make Meatballs with Tofu?
I live in Texas, so when I casually chat about my plant-based diet, it kills a conversation pretty quickly. But even Texans know they should eat less meat.
Still, making the jump from pork or beef to tofu meatballs is not a small one in most people’s minds.
Two Good Reasons to Eat Less Meat — Health & Money.
Meat is one of the most expensive things in your grocery cart, so going meatless even one day per week is one of the best ways to save money on groceries.
There are numerous health benefits related to reducing meat consumption including improved heart health, reduced risk of diabetes and the ever-present worry about what inflammation is doing to your body.
Check out this article from the Meatless Monday newsletter by John Hopkins Health for up-to-date resources.
Tofu Meatballs for Spaghetti —Vegan
Back to the tofu meatballs! This recipe is super easy and takes just a few minutes to prepare. I recommend using a food processor but you could definitely make the tofu meatballs without one. Tofu meatballs are fully vegan.
Nutritional Yeast
There are two ingredients that may seem odd in this recipe for meatballs. First, you will use a splash of soy sauce. As everyone knows, tofu doesn’t have any real flavor so the soy sauce adds umami and a little salt.
The second ingredient that is key to making the tofu meatballs taste like regular meatballs is nutritional yeast.
Don’t worry too much about what nutritional yeast is. All you need to know is that it is healthy (it’s a complete protein, has vitamin B and other nutrients and is low in sodium).
Nutritional yeast is often used in vegan recipes to mimic the flavor of cheese. The combination of the soy sauce and the nutritional yeast are key to getting the right flavor for tofu meatballs, so don’t skip either ingredient.
You can find nutritional yeast in the baking section of the grocery store.
Tofu Meatballs — Bake and Freeze
I was getting ready to leave for a week’s vacation recently, so I went through the fridge to see what needed to go. I had an unused block of firm tofu, and even though it was not open, tofu does not last long.
The idea of making tofu meatballs was on my mind, so I decided to go for it. It was a great way to use up tofu that would otherwise have gone bad.
This recipe makes 12 medium-sized meatballs. It took about 5 minutes to process them and roll them. I baked them for about 15 minutes, then let them cool before transferring to a freezer storage bag.
When I came home from my trip, I pulled a few out and let them thaw overnight in the fridge. I just threw them in with my jarred spaghetti sauce to heat them up.
Meatless Monday. Or Wednesday?
For those of you who grew up knowing Wednesday was Prince Spaghetti day, consider shifting your meatless Monday to midweek.
I’ve eaten three plates of tofu meatballs for spaghetti since I got back from my trip. Still loving every bite.
Equipment
- food processor
- baking sheet lined with parchment paper
Ingredients
- 1 clove garlic
- 1 tbsp onion, minced
- 1 pkg extra firm tofu
- 2/3 cup breadcrumbs
- 1/3 cup nutritional yeast
- 1 tbsp soy sauce
- 1 tsp Italian seasoning
- salt and pepper
Instructions
- Preheat the oven to 400℉. Line a baking sheet with parchment paper.
- Place the garlic clove in the food processor and pulse to mince. You can also but a small piece of onion in to mince it at the same time or just add some minced onion after the garlic is chopped.
- Use your hands to break the block of tofu into chunks and add to the processor. Add all remaining ingredients. Use the pulse button to combine the ingredients. You can process for a few seconds to make sure everything is thoroughly mixed.
- Wet your hands with water. Use a spoon to scoop out small handfuls of meatball mixture and shape. Place on the baking sheet. You should be able to make 12 medium sized meatballs.
- Bake in oven for 15 minutes. Allow to cool completely before freezing. Thaw overnight in fridge before using.
Notes
Nutrition
If you are ready to take on more plant-based recipes, check out my New Year’s Reset post from January 2024. It is LOADED with plant-based meals that are (mostly) quick and easy to make.
If you set a resolution to eat healthier this year, be sure to subscribe below so you don’t miss any new recipes. Once Upon a Frittata is mostly plant-based with a sprinkling of fish and some occasional prosciutto, bacon or duck.
