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These Vegetarian Meatballs are super easy to prepare, incredibly versatile and ridiculously delicious! Made with cauliflower, onions, garlic, and flavorful spices, these veggie balls make a wonderful snack and appetizer, or you can add them to salads, grain bowls, sandwich wraps and more! (Recipe includes instructions for the air-fryer, oven, and stove-top.)

Update: This post was originally published in December 2014. I made updates to include more information about making cauliflower veggie meatballs at home. 

Hi, friends! I hope you are ready for some epically delicious meat-free meatballs, because that’s exactly what I’m serving up today.

Table of Contents

About this recipe for veggie meatballs

Made without beef, beans or nuts, these vegetarian meatball nuggets feature fiber-rich cauliflower, flavorful vegetables, and inviting seasonings. Crisp on the outside and tender on the inside with the ideal amount of substantial texture, these meatless meatballs are the perfect way to sneak more nutritious veggies into your family’s diets.

Super simple and straightforward to prepare, these plant-based “meat”-balls require just a few minutes of hands-on preparation. And you can cook them in a skillet, the oven, or an air fryer – cooks choice!

Why you’ll love this meatball recipe

I love this veggie meatballs recipe for a million and one reasons, but here’s just a few:

  • Simple Ingredients – You just need 7 easy to find, basic, REAL ingredients and a few pantry spices.
  • Incredibly Speedy & Easy – You just need 10 minutes of active prep time for this veggie meatball recipe, or 30 minutes total. Simply cook the veggies before pulsing them together in the food processor. Then roll the meatballs and cook them using your favorite method. Meatballs don’t get more low-maintenance than this!
  • Nutritious – Made with real foods, such as veggies, eggs, cheese, and a few seasonings, these vegetarian meat balls are wholesome and nutritious.
  • Versatile – Bite-size and full of flavor, these cauliflower meatballs are perfect for snacking or serving as a starter with your favorite dipping sauce. Or add them to eggs, salads, bowls, sandwiches, pizzas, and more!
  • Meal Prep Friendly – This meatball recipe is meal-prep and freezer-friendly! So, you can stockpile your freezer with as many veggie balls as your heart desires!

Ingredients for vegetarian meatballs

Nothing hard to pronounce or spell here. Here’s your simple, totally do-able grocery list:

  • Cauliflower – You’ll need one pound of riced cauliflower for these meatballs. I recommend using fresh cauliflower rice versus the frozen. If you would like to use a head of cauliflower and a food processor to rice the cauliflower yourself, that works too – you’ll need 5 ½ cups.
  • Oil – I recommend using a neutral oil, such as vegetable or canola, to sauté the vegetables.
  • Onion – A half a red onion adds veggie crunch and a subtle allium bite.
  • Jalapeno – Make sure you de-seed the pepper before using them in the recipe.
    • Pro Tip: Wear gloves and/or wash your hands thoroughly whenever you are working with hot chili peppers.
  • Garlic – Fresh cloves are best; however, you can use jarred minced garlic or garlic powder in a pinch.
  • Eggs – You’ll need two large eggs to bind all the ingredients together. However, you’ll just use one whole egg and one egg white in the cauliflower meatball mixture.
  • Breadcrumbs – Panko breadcrumbs lend more texture and crunch than regular Italian bread crumbs.
  • Parmesan – Make sure you grate a block of parmesan cheese yourself for the best nutty, savory flavor.
    • Substitution – Pecorino Romano cheese is the best swap for parm.
  • Seasonings – A combination of Italian seasoning, crushed red pepper flakes, kosher salt and ground black pepper all provide flavor.

Meatball variations

  • Veggie Grain Meatballs: If you prefer grains in your meatballs, substitute 1 to 1 ½ cups of the riced cauliflower for an equal amount of cooked quinoa.
  • Southwestern Meatballs: Give your veggie balls a Tex-Mex twist by swapping the Italian seasoning and red pepper flakes for ground cumin, coriander, and chipotle chile powder.
  • Herby Meatballs: You can easily boost the flavor in your vegetarian balls by tossing in a handful of your favorite fresh herbs, such as Italian parsley, fresh basil and/or oregano.

How to make plant based meatballs

Only seven basic ingredients (plus a couple pantry staples) and thirty minutes stand between you and this recipe for meatless meatballs. Here’s what to do:

  1. Cook Cauliflower: Add the rice cauliflower to a large microwave-safe bowl. Cover with plastic wrap and microwave until tender. Carefully remove the bowl from the microwave, uncover and stir the cauliflower rice. Set aside.
  2. Meanwhile, Sauté the Veggies: Heat oil in a large skillet over medium heat. Add the onions and jalapeños to the pan. Sauté, stirring occasionally, until the onions are soft. Then, add the garlic cloves and season with salt and pepper. Cook, stirring constantly, for 1 minute. Remove the pan from the stovetop and set aside.
  3. Chop the Veggies: To the bowl of a large food processor, add the onion mixture and pulse to finely chopped the veggies. Then, add the cauliflower rice to the bowl and pulse again until everything just comes together. Next, transfer the meatball mixture to a large mixing bowl.
  4. Mix the Meatballs: To the bowl with the cauliflower, add the eggs, bread crumbs, cheese, Italian seasoning, red pepper flakes, salt, and pepper. Then, stir to combine the meatball mixture.
  5. Form the Meatballs: Using a ice cream scoop or cookie scoop, scoop two tablespoons of the mixture into your hands and roll it into a large meatball. Then, transfer the meatball to a parchment-lined baking sheet. Repeat the process, rolling the remaining vegetarian balls and transferring them to the baking sheet.
  6. Chill to Firm Up the Meatballs: Transfer the meatballs to the refrigerator and chill for 15-20 minutes.
  7. Cook Meatballs: There are three different ways you can cook your cauliflower meatballs – on the stovetop, in the air fryer or oven.
  8. Serve: Serve warm meatless meatballs with your favorite dipping sauce, such as marinara or ranch. Enjoy!

Tips for the best vegetarian meatball recipe

  • Fresh is best! Fresh cauliflower works the best in these meatless balls. Frozen riced cauliflower will work; however, frozen cauli contains more water. Therefore, you may want to consider adding a bit more breadcrumbs or cheese to the meatball mixture if it feels too wet.
  • Make the meatballs to YOUR taste! I write recipes for the general population. I will always encourage you to have fun in the kitchen, play with the recipe and make it YOUR OWN. I love adding fresh basil and smoked paprika to this meatball mixture, but that’s me. You do you!
  • Meal prep! This recipe for veggie meatballs is perfect for meal prepping! Stock your freezer with tender meat-free meatballs for the life win!
  • Leftover cauliflower? Put it to good use in these recipes: cauliflower soup, roasted cauliflower salad with chickpeas, low-carb cauliflower rice, and/or loaded cauliflower casserole.

FAQs: plant based meatball

My vegetarian meatballs aren’t holding together

If your meat balls aren’t forming well or the mixture isn’t sticking together when gently pressed, chances are you don’t have enough binder (egg). There are two ways you can remedy this situation:

  • Add Egg White – Add a tablespoon of egg whites to the riced cauliflower mixture and stir to combine. That should be enough egg white to help the mixture hold together. If not, simply repeat with more egg white.
  • Use the Food Processor – Remove about 2 cups of the meatball mixture and transfer it to the machine. Pulse until it’s smooth and looks like a thick paste. Then, add that back to the mixing bowl and stir to combine. This should help your veggie mixture stick together when you gently roll it between your hands.

Can I make these meatballs in advance?

Absolutely! Once you form the cauliflower meatballs, cover them with plastic wrap and store them in the fridge for up to 3 days or the freezer for up to 1 week.

Serving veggie meatballs recipes

Honestly, I can eat these vegetarian meatballs straight from the air fryer basket or baking pan. But below are more civilized serving ideas for these meatless meatballs.

  • These plant-based meatballs are just begging to be served as an appetizer or snack with your favorite sauce for dipping! Marinara, ranch, ketchup, creamy aioli, Cajun remoulade, spicy hummus, etc. all taste great with this recipe for meatless meatballs.
  • Make your favorite side salads and dinner salads more substantial by adding a handful of crisp meatballs. I especially love them with this sneaky creamed cauliflower soup without any heavy cream.
  • Forget traditional meatball sandwiches. Use vegetarian meatballs on your next sub sandwich. Or stuff them in pita breads, wrap them in tortillas, and tuck them in slider buns.
  • Scatter a few meatballs onto of your favorite grain bowls and noodle bowls.
  • Make it an Italian meatball dinner by drenching them in marinara and melty cheese.
  • Serve veggie balls over spaghetti pasta with your favorite tomato sauce and plenty of grated parmesan.
  • Add meatless meatballs to your favorite homemade pizza, calzones, and strombolis.
  • Chop up a few veggie balls and add them to your scrambled eggs, omelets, and egg casseroles.

Storing meatless meatballs

I love having leftover meat-free meatballs for easy grab-and-go meals and family dinners! I recommend large batching this veggie meatball recipe and stockpiling your freezer to make life super easy.

Allow leftover meatballs to cool to room temperature before placing into an airtight storage container. Store in the refrigerator for up to 3-4 days.

To freeze, allow the plant-base meatballs to cool to room temperature, then transfer them to a parchment or wax-paper lined tray. Flash-freeze the meatballs in the freezer for 3-4 hours, or until almost solid. Finally, place the veggie balls in a freezer-safe storage bag and store in the freezer for up to 1 month.

These flavorful plant based meatballs prove you don’t need meat to make the best meat balls at home! Delicious, nutritious and endlessly adaptable, these cauliflower balls are sure to become a family favorite recipe! Until next week, friends, cheers!

Cheyanne

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How to make meatballs with veggies at home👇

Overhead photo of veggie meatballs with a small jar of marinara on a white platter.

Cauliflower Veggie Meatballs

5 from 1 vote
Author: Cheyanne Holzworth
Total Time: 30 minutes
Prep Time: 10 minutes
Cook Time: 20 minutes
Servings: 24 Meatballs
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These Vegetarian Meatballs are super easy to make, incredibly versatile and ridiculously delicious! Made with cauliflower, onions, garlic, and flavorful spices, these veggie balls make a wonderful snack and appetizer, or you can add them to salads, grain bowls, sandwich wraps and more!
Recipe can be scaled up or down by using the slider if you hover your mouse over the number of Servings.

Equipment

  • 1 Large Bowl (for steaming cauliflower and mixing meatballs)
  • 1 Food Processor (for chopping veggies)
  • 1 Sheet Pan, Skillet or Air Fryer (for cooking meatballs)

Ingredients 

Instructions

  • Cook Cauliflower: Add the riced cauliflower to a large microwave-safe bowl. Cover with plastic wrap, leaving a small part of the bowl uncovered to form a vent. Transfer to the microwave and heat on full power for 5 minutes, or until tender. Carefully remove the bowl from the microwave, uncover and stir the cauliflower rice. Set aside.
  • Meanwhile, Sauté the Veggies: Heat the oil in a skillet over medium heat. Add the onions and jalapeños to the pan. Sauté, stirring occasionally, until the onions are soft and translucent, about 4-5 minutes. Add the garlic and season with salt and pepper. Cook, stirring constantly, until fragrant, about 1 minute. Remove the pan from the stovetop and set aside.
  • Chop the Veggies in the Food Processor: To the bowl of a large food processor, add the onion-jalapeno mixture. Pulse, scrapping down the side of the bowl as necessary, until finely chopped, about 10 pulses. Then, add the cauliflower rice to the bowl. Pulse, stopping to scrape down the sides and bottom of the bowl once, until everything just comes together, about 12-15 pulses. Transfer the meatball mixture to a large mixing bowl.
    (Tip: DO NOT process the mixture until it’s totally smooth; you want some texture in your meatballs.)
  • Mix the Meatballs: To the bowl with the cauliflower, add the eggs, panko breadcrumbs, cheese, Italian seasoning and crushed red pepper flakes. Season with salt and pepper, then stir to combine and evenly mix.
  • Form the Meatballs: Using a ice cream scoop or cookie scoop, scoop two tablespoons of the mixture into your hands and roll it into a large ball. Transfer the meatball to the prepared baking sheet. Repeat the process, rolling the remaining vegetarian meatballs and transferring them to the baking sheet.
  • Chill to Firm Up the Meatballs: Transfer the meatballs to the refrigerator and chill for 15-20 minutes; alternatively, you can transfer them to the freezer for 10-12 minutes.
    (Tip: If prepping for later, cover the tray of meatballs with plastic wrap and store in the refrigerator for up to 3 days.
  • Cook Meatballs: There are three different ways you can cook your cauliflower meatballs:
    Air-Fryer: Line your air-fryer basket with parchment or spray with non-stick cooking oil. And preheat the air fryer to 350-degrees. Add the meatballs to the basket and spray the top lightly with oil. Close the air-fryer and cook, rotating or shaking the tray halfway through, for 16-18, minutes, or until golden brown all over and cooked through. Remove from air-fryer and season lightly with salt and pepper.
    Oven-Baking: Transfer the meatballs to a large baking sheet lined with parchment paper and spray them lightly with non-stick cooking spray. Bake in a 400-degree oven for 25-30 minutes, flipping the meatballs over halfway through baking. Remove from oven and season lightly with salt and pepper.
    Stove-top: Add enough canola or vegetable oil to generously coat the bottom of a large skillet or wok. Place the pan over medium heat. When the oil is hot, add the meatballs to the pan in batches to prevent over-crowding. Cook, turning and rolling the meatballs occasionally, for 10-15 minutes or until the meatballs are golden brown all over and hot throughout. Transfer the cooked meatballs to a paper towel-lined plate to drain and season lightly with salt and pepper. Repeat with remaining meatballs. (Note: If your meatballs start browning too fast, simply lower the heat on your stove.)
  • Serve: Serve vegetarian meatballs warm with your favorite dipping sauce, such as marinara, ranch or thousand island. Or store for later to use in salads, grain bowls, and more! Enjoy!

Notes

  • Cauliflower - Fresh riced cauliflower works best in this meatball recipe; however, frozen bags of cauliflower rice work too - just steam according to package instructions.
    • To save money, make cauliflower rice yourself! Simply purchase a large head of cauliflower and cut it into large florets. Either add the florets to the bowl and pulse until they resemble rice -OR- use the shredding/grating disk attachment. You'll need 5 cups of cauliflower rice. 
Nutritional information is an estimate based upon 24 meatballs. Exact information will depend upon the brands of ingredients and precise measurements used.

Nutrition

Calories: 28kcal    Carbohydrates: 2g    Protein: 1g    Fat: 2g    Saturated Fat: 1g    Polyunsaturated Fat: 0.2g    Monounsaturated Fat: 1g    Trans Fat: 0.001g    Cholesterol: 10mg    Sodium: 58mg    Potassium: 15mg    Fiber: 0.2g    Sugar: 0.2g    Vitamin A: 38IU    Vitamin C: 1mg    Calcium: 26mg    Iron: 0.2mg
Course: Appetizer, entree, Snack
Cuisine: American

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