Italian Tofu Meatballs
Savor the irresistible flavors of Italian cuisine with this plant-based twist on a classic: Italian Tofu Meatballs. These golden-brown meatballs are packed with protein and loaded with aromatic herbs like oregano, basil, and fresh parsley, creating a mouthwatering medley of savory, Italian-inspired spices. Made with firm tofu, nutritional yeast, and a binding flax egg, they have a tender yet satisfying texture that rivals their traditional counterparts. Baked to perfection after a quick pan-sear, these meatballs are both crispy on the outside and delightfully soft on the inside. Serve them smothered in marinara sauce over your favorite pasta or as a show-stopping appetizer. Ideal for vegans and meat-lovers alike, this easy, 45-minute recipe is a flavorful, healthy alternative that doesn’t compromise on taste. Perfect for weeknight dinners or a cozy Italian feast!
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Recipe Information
Ingredients
- 14 oz Firm tofu
- 1 cup Breadcrumbs
- 2 tablespoons Nutritional yeast
- 1 tablespoon Ground flaxseed
- 3 tablespoons Water
- 3 cloves Garlic, minced
- 2 tablespoons Fresh parsley, chopped
- 1 teaspoon Dried oregano
- 1 teaspoon Dried basil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Olive oil
- 2 cups Marinara sauce (for serving)
Instructions
Press the tofu for 15 minutes to remove excess moisture. Use a tofu press or wrap it in a clean kitchen towel and place a heavy object on top.
In a small bowl, combine the ground flaxseed and water. Stir and let sit for 5-10 minutes to form a flax egg.
Crumble the pressed tofu into a medium-sized mixing bowl until it resembles fine crumbles.
Add the breadcrumbs, nutritional yeast, minced garlic, chopped parsley, oregano, basil, salt, and pepper to the bowl with the tofu.
Pour the prepared flax egg into the bowl and mix everything thoroughly until it comes together like a dough.
Using your hands, form the mixture into 1.5-inch balls. You should get about 16-18 meatballs.
Heat the olive oil in a large skillet over medium heat. Add the tofu meatballs in batches, cooking until golden brown on all sides, about 6-7 minutes total.
Once browned, transfer the meatballs to a baking sheet lined with parchment paper. Bake in a preheated oven at 375°F (190°C) for 10-12 minutes to ensure they're cooked through.
While the meatballs are baking, heat the marinara sauce in a saucepan over low heat.
Remove the meatballs from the oven and serve warm, either topped with marinara sauce over pasta or as a standalone appetizer with a dipping sauce.
Nutrition Facts
Calories |
1356 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.1 g | 81% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4787 mg | 208% | |
| Total Carbohydrate | 148.3 g | 54% | |
| Dietary Fiber | 20.9 g | 75% | |
| Total Sugars | 39.0 g | ||
| Protein | 73.0 g | 146% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 812 mg | 62% | |
| Iron | 17.0 mg | 94% | |
| Potassium | 2468 mg | 53% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
