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Let's make Meatless Monday fun with these high protein tofu meatballs! As a true crowd pleaser, I promise they'll convert any tofu hater.
In recent years, we've really seen a shift in the nutrition space towards more plant-based foods. It's a change I'm gladly welcoming!
While I do enjoy animal products in my diet, I make an effort to include plants for both my health and the planet. Whether it's in satay or a sandwich, tofu is one of my favourite plant proteins because of its versatility.
Still, I completely get how some people dislike it. Let's face it... it doesn't taste like much. BUT, that just means we can have fun dressing it up!
So I'm bringing you my tofu meatballs. They make a pretty good replacement for regular beef meatballs, especially when served with this red pepper pasta sauce.
Even my dad and brother (who LOVE a classic spaghetti and meatball) gave this recipe their stamp of approval, so it's sure to be a crowd pleaser!
Ingredients
- Extra-firm tofu
- Italian breadcrumbs
- Nutritional yeast
- Salt and pepper
- Garlic powder, oregano, onion powder
- Red pepper flakes
- Garlic cloves
- Olive oil
- Worcestershire sauce
Instructions
Preheat the oven to 400 F.
Crumble tofu using hands, place in a paper towel and squeeze out excess water.
In a large bowl, combine tofu, breadcrumbs, nutritional yeast, salt, spices, garlic, oil and Worcestershire sauce and mix well.
Shape tofu into 1 inch balls and place on a prepared baking tray.
Brush each “meat”ball with a thin layer of additional oil.
Bake at 400F for 30 minutes, flipping halfway.
Warm up your favourite tomato sauce and add the tofu meatballs.
Serve with pasta and/or a side of vegetables for a balanced meal!
Substitutions and Variations
To make gluten-free: I haven't tested this, but almond flour may work as a swap for breadcrumbs. You can also just use your favourite gluten-free breadcrumbs.
To make vegan: Swap Worcestershire sauce for soy sauce.
Missing an ingredient? Try these:
- Nutritional yeast: If you aren't vegan, you can use regular parmesan.
If you're short on time, another way I use this recipe is as a ground meat alternative. Skip the meatball steps, and just crumble the tofu and saute. This "ground meat" can be added to any pasta, rice bowl, etc.!
Equipment
Storage
These tofu meatballs can be stored in the fridge for around 3 days in an airtight container. I usually store them by themselves, without any sauces.
You can also keep this in the freezer in a freezer-safe bag for up to 3 months.
Top Tip
For best results, it is SUPER important to only use extra-firm tofu. Do your best to squeeze out any extra water by pressing the tofu- you can use a tofu press, or wrap the tofu in a kitchen towel and stack something heavy on top.
Lastly, be mindful that the meatballs aren't soaking in any sauce for too long. Absorbing too much liquid will weaken their structure, and they won't hold together as well.
Frequently Asked Questions
What can I serve these tofu meatballs with?
Add them on pasta, bowls, truly anything! Since they are a good protein source, you can just pair it with any veggie/salad and grain for a balanced meal. I like adding them on my quinoa salads too.
Is tofu a complete protein?
Yes! Tofu is soy-based, and soy is one of the only sources of complete plant-based protein! When we use the word "complete protein", we refer to foods that have sufficient levels of all the essential amino acids (think: building blocks for proteins). Tofu falls into the category of complete proteins- another reason it's a go-to option for me.
More Vegetarian Dinner Recipes
- Moroccan Shakshuka
- Vegetarian Fried Rice (Without Soy Sauce)
- Easy Veggie Italian Ratatouille Recipe
- Air Fryer Buffalo Tofu (Super Crispy)
PS. I love seeing my recipes in action! If you decide to make these tofu meatballs, don't forget to snap a photo and tag me onInstagram- @nourishedbynicor leave a comment and rating below letting me know how you liked it!
📖 Recipe
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5 from 3 votes
The BEST Tofu Meatballs
Let's make Meatless Monday fun with these high protein tofu meatballs! As a true crowd pleaser, I promise they'll convert any tofu hater.
Prep Time20 minutes mins
Cook Time40 minutes mins
Course: Main Course, Side Dish
Cuisine: American
Keyword: freezer, high protein
Servings: 12 meatballs
Ingredients
- 1 package of extra firm tofu pressed
- ⅓ cup Italian breadcrumbs more as needed
- ¼ cup nutritional yeast
- ½ teaspoon salt
- ½ teaspoon garlic powder
- ½ teaspoon dried oregano
- ½ teaspoon onion powder
- ¼ teaspoon black pepper
- ¼ teaspoon red pepper flakes
- 2 cloves garlic
- ¼ cup olive oil
- 1 tablespoon Worcestershire sauce optional for additional flavour if not vegan
Instructions
Preheat the oven to 400 F.
Crumble tofu using hands, place in a paper towel and squeeze out excess water.
In a large bowl, combine tofu, breadcrumbs, nutritional yeast, salt, spices, garlic, oil and Worcestershire sauce and mix well.
Shape tofu into 1 inch balls and place on a prepared baking tray.
Brush each meatball with a thin layer of additional oil.
Bake at 400F for 30 minutes, flipping halfway.
Add to your favourite tomato sauce and serve with pasta and a side of vegetables for a balanced meal!
Notes
These meatballs can be a little crumbly depending on the type of tofu you use, to make them stick together better I recommend adding in 1 egg (if you aren't vegan) to help bind them!
*I have included the nutrition information for this recipe above. However, always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don't forget both your body and soul need nourishment!
Nutrition
Calories: 86kcal | Carbohydrates: 4g | Protein: 4g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 0.03mg | Sodium: 162mg | Potassium: 43mg | Fiber: 1g | Sugar: 0.4g | Vitamin A: 20IU | Vitamin C: 0.5mg | Calcium: 51mg | Iron: 1mg
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Recipe was made in collaboration with MadFit App
