Tofu Meatballs are vegan, gluten-free, and so satisfying! Made with super-firm tofu (or pressed extra-firm tofu), they have the best texture. Chickpea flour acts as a binder, while dried Italian herbs and nutritional yeast bring tons of savory flavors. Baked until lightly crisp on the outside, these meatballs hold up well in any sauce. Plus, no food processor needed, just a mixing bowl and a fork!
I have a vegan meatball recipe we love, but I wanted to come up with another high-protein option that's gluten-free and grain-free, for those of you who can't do seitan or breadcrumbs.
Given my love for tofu, it was an easy choice! But I worried that without any gluten, it was destined to create a mushy meatball. Then it occurred to me to try chickpea flour—I mean, it binds well in pakora and dishes like chickpea flour omelettes, right?
And it turned out great! The texture actually exceeded my expectations. Mark and I inhaled those tofu meatballs in no time.
I just needed to dial in the flavors in round two. I also tested them with extra-firm tofu to make sure the texture wouldn't be too soft and to know how much to reduce the salt. Since there's less tofu with pressed, extra-firm than with a full 16 ounces of super-firm, you don't need quite as much seasoning.
The tofu meatballs bake up golden on the outside while staying tender on the inside, holding their shape without being dense or dry. I think you're gonna love 'em!
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Recipe Features
- Gluten-free & vegan – Chickpea flour makes these tofu meatballs just firm enough, without breadcrumbs or egg.
- Tons of flavor – A generous amount of Italian herbs and nutritional yeast make these really savory and more–ish!
- Satisfying – With 18 grams of protein and 4 grams of fiber per serving, tofu meatballs are a really satisfying addition to your pasta, grain bowls, salads, and more!
Ingredients & Substitutions
- Tofu – Super-firm works well because it doesn't contain much water. Extra-firm tofu can be used instead, but you'll need to press it first. Since it usually comes in 14 ounce packages, you'll need a bit less seasoning than with the full 16 ounces of super-firm tofu. You can find details in the recipe notes.
- Chickpea flour - Absorbs moisture from the tofu and binds everything together while also keeping the meatballs gluten-free. It's possible that another type of flour will work, but I haven't tested any others yet. If you don't need gluten-free, vital wheat gluten will produce the meatiest texture, like in these vegan meatballs.
- Italian seasoning – If you don't have the herb blend on hand, you can make your own by combining:
- 1 ½ teaspoons dried oregano
- ¾ teaspoon each marjoram and basil
- ¼ teaspoon each rosemary, thyme and sage
- Onion and garlic powder – Using powdered versions instead of chopped onion and garlic isn't just for convenience, but allows the meatballs to hold together better.
- Soy sauce or tamari – Adds umami and saltiness to the tofu. Feel free to use a comparable product like liquid aminos.
- Fennel seeds – These are optional but a nice touch. Lightly crush the seeds with a mortar and pestle or pulse them a few times in an electric spice grinder.
- Smoked paprika – Also optional, this adds a touch of pepper and smoky flavor. It's an ingredient I often include in my meaty re-creations.
- Oil – Adds moisture to the tofu mixture and works with the chickpea flour to form a light crust on the outside. I like olive oil or avocado oil here. If you don't use extracted oils, it's fine to simply omit it or substitute a tablespoon of almond butter or tahini.
- Fine sea salt – If you're using extra-firm tofu you can omit the salt. Since there's less actual tofu than with super-firm, the soy sauce makes the meatballs salty enough.
See the recipe card below for full step-by-step instructions.
How to Make Tofu Meatballs
First, drain the tofu and pat dry. If using extra-firm tofu you'll need to press it for about 30 minutes first to remove most of the liquid.
Crumble the tofu into a large mixing bowl, then use a fork to break down any larger pieces. We don't want any big chunks because they interfere with binding.
Drizzle the tofu with the oil and use the fork to mix it into the tofu. Then evenly drizzle with half of the soy sauce. Again, mix very thoroughly. Add the rest of the soy sauce and continue to mix and mash with the fork until you can tell the soy sauce is distributed throughout.
Whisk together the dry ingredients in a small bowl. Pour about half of it over the tofu, and mix again. Add the rest of the dry mixture and stir until thoroughly combined with the tofu.
I like to use a small cookie scoop to form the meatballs, but a tablespoon works, too. Use a heaping tablespoon of the mixture per meatball.
With 16 oz. super-firm tofu, you'll get around 28 meatballs. With 14 oz. of extra-firm, you'll get about 22.
Bake the tofu meatballs in a preheated 375°F oven for 30-33 minutes, flipping at the halfway point.
Side note: You can also form them into small patties, as shown above on the right.
Hint :
As you begin forming the meatballs, if it seems like they're not holding together well, it means you need to mash the tofu some more. So get in there with the fork! This breaks down any larger chunks and releases moisture from the tofu (which the chickpea flour needs).
Serving Suggestions
- Spaghetti – Toss them with your favorite marinara sauce and pasta. Top with chopped parsley and vegan Parmesan cheese.
- Meatball Sub – Grab your favorite hoagie rolls, sauce, and vegan cheese. For a homemade option try my vegan mozzarella.
- With Gravy – Not in the mood for tomato sauce? Toss tofu meatballs with mushroom gravy or this 5-minute gluten-free vegan gravy! Tip: You may want to reduce the salt in the meatballs since gravy is also fairly salty.
- Salads & Bowls – Pile tofu meatballs on top of salads and grain bowls for extra protein.
Variations
- Vegan "Beef" Seasoning – Bump up the umami with 2-3 teaspoons of my vegan beef broth powder or a similar store-bought option. Just make sure you reduce the salt or soy sauce if using a product that contains salt.
- Spicy Italian – Spice up your tofu meatballs with extra crushed red pepper flakes or a spoonful of Calabrian chili paste.
- Other Flavors – Tofu and chickpea flour are a blank canvas, so don't hold back! Instead of Italian meatballs, try spice blends from around the world. Also pair them with different sauces, like teriyaki or sweet and sour, mole sauce, or various Indian simmer sauces.
FAQs
Yes! Air fry the tofu meatballs at 370°F for 8-10 minutes or until golden and crisp on the outside.
Absolutely! Once the meatballs are cool, transfer to a freezer-safe container and freeze for up to 2 months. Thaw in the fridge before reheating in the air fryer or microwave.
More Tofu Dinner Recipes
I hope you enjoy these Italian tofu meatballs. If you try the recipe let us know in the comments below!
Recipe
Tofu Meatballs (Vegan and Gluten-Free)
Ingredients
- 16 ounces super firm tofu - see Notes for extra-firm
- 2 Tablespoons tamari (GF) or soy sauce - reduce to 1½ T for extra-firm
- 1 Tablespoon olive oil
- ¼ cup chickpea flour
- ¼ cup nutritional yeast
- 1 Tablespoon arrowroot starch - or cornstarch
- 4 teaspoons Italian seasoning - see Notes
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- ¾ teaspoon smoked paprika
- ½ teaspoon fennel seeds, crushed - optional
- ¼ teaspoon black pepper
- pinch of red pepper flakes - optional
- scant ¼ teaspoon fine sea salt - reduce or omit if using extra-firm tofu
Instructions
- If using extra-firm tofu, see Notes for ingredient adjustments. Preheat the oven to 375°F (190°C), and line a baking sheet with a silicone mat or parchment paper.
- Drain the tofu and pat dry. Crumble the tofu into a large mixing bowl, then use a fork to break down any larger pieces.
- Drizzle the tofu with the oil, if using, and use the fork to mix it throughout the tofu. Evenly drizzle on half of the soy sauce, and mix again. Add the rest of the soy sauce and continue to mix and mash the tofu with the fork until the soy sauce is distributed throughout.
- In a small bowl whisk the dry ingredients (chickpea flour – salt). Pour half of the dry mixture over the tofu, and mix until incorporated. Add the rest of the dry mixture and repeat. If any larger pieces of tofu remain, use the fork to break them up so they don't interfere with binding.
- Use a small cookie scoop or tablespoon to measure out a heaping tablespoon of the mixture per meatball. Use your hands to further shape into a smooth ball. Place on the baking sheet.Note: 16 oz. super-firm tofu makes about 28 meatballs; with 14 oz. extra-firm you'll have about 22.
- Bake for 30–33 minutes, flipping at the 15 minute mark. You can also cook them in the air fryer at 370°F for 8–10 minutes. Tofu meatballs are done when golden and lightly crisp on the outside.
- Allow to cool for a few minutes, then serve as-is or toss with your favorite sauce and pasta.
Notes
Estimated Nutrition (per serving)
Nutrition information is an estimate and will vary depending on the exact amounts and specific products and ingredients used.
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Mark
These are so good! Thanks for sharing.