Plant-Based Italian “Meat” Balls

Enjoy the classic spaghetti & meatball dish with these plant-based “meat” balls. Lower calories and fat, but high on flavor, these are sure winners for your Meatless Mondays.
Prep Time 10 minutes
Cook Time 30 minutes
Course Appetizer, Main Course, Side Dish
Cuisine American, Italian
Servings 16 meatballs
Calories 80 kcal


  • 1 can beans of choice
  • 1 ½ cups rough chopped mushrooms
  • 1 shallot, peeled and rough chopped
  • 1 cup dry gluten-free oatmeal
  • ¼ cup rough chopped walnuts
  • ¼ cup ground flaxseeds or chia seeds
  • 1 egg
  • ¼ cups shredded parmesan cheese
  • 1 tbsp chopped garlic
  • 1 ½ tbsp Italian seasoning
  • ¼ tsp red chili flakes (more if you like spice)


  • Heat the oven to 400°.
  • Prep your ingredients – drain and rinse the beans, rub off any dirt from mushrooms, peel the shallot, and roughly chop mushrooms, shallot, and walnuts (they will get fully chopped in the food processor.)
  • Add all the ingredients to your food processor or blender. (If you don’t have a food processor or blender, dice the vegetables and walnuts to roughly ¼” cubes and stir together all ingredients by hand)
  • Pulse for 5-10 seconds each, scraping down sides as needed. Try to keep some of the ingredients intact (not fully pureed) for better texture.
  • Spray oil on a large baking sheet and your hands.
  • Using your hands, grab roughly 2 tbsp of mixture and roll into a ball. Place on the baking sheet ½-1 inch apart. They will not spread.
  • Bake for 25-30 minutes or until bottoms are slightly browned.
  • Top your favorite spaghetti or pasta or try with spaghetti squash and your favorite sauce.


Feel free to sub gluten-free or regular breadcrumbs instead of oatmeal!
If there is a nut allergy – skip the nuts! The nuts are used for an extra crunch, so if you prefer more texture, sub for unsalted shelled sunflower seeds or pepitas for an allergy-friendly option.


Serving: 1gCalories: 80kcalCarbohydrates: 10g
Keyword plant-based