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You are here: Home / Main Dishes / Easy Vegan Meatballs (Baked, Oil-free)

Easy Vegan Meatballs (Baked, Oil-free)

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These Easy Vegan Meatballs and Spaghetti are infused with amazing Italian dried herbs and flavor. These are baked, not fried, oil-free, dairy-free and made with chickpeas and couscous for amazing texture. 

white plate of spaghetti and vegan meatballs

These Easy Vegan Meatballs are LOADED with flavor, Italian spices and wonderful texture. They are made with whole foods and plant-based protein from chickpeas and couscous. They are moist and delicious, and totally oil-free. They are baked and not fried, for a healthier version.

Fork holding up vegan meatball over spaghetti

I can’t even count how many times I have been asked about turning my popular Spicy BBQ Lentil Loaf into “meatballs”. Unfortunately, that mixture is way too wet to form into balls, but it has been on my list to create some veggie “meat” balls for a long time. One of my ALL-TIME favorite meals to eat pre-vegan was the classic, Spaghetti and Meatballs. Simple, comforting and delicious. My husband would always take me to eat at Carrabba’s Italian grill and 9 times out of 10, that is what I would get.

closeup of vegan meatballs on spaghetti

INGREDIENTS NEEDED

  • Chickpeas
  • Onion
  • Couscous
  • Italian seasoning: I use my homemade Italian seasoning because it’s the best!
  • Salsa or my homemade pizza sauce: This gives SO much flavor to these balls. I’ve found too many recipes don’t have enough flavor and these deliver in a big way. You could also try a thick marinara sauce if you like.
  • Brown rice flour: Instead of using eggs like in traditional meatballs, the brown rice flour helps to hold these easy vegan meatballs together.
  • Chili powder
  • Liquid smoke
  • Salt & pepper

HOW TO MAKE VEGAN MEATBALLS

Step 1: Cook the couscous.

Step 2: Process the onion and chickpeas in a food processor until chunky.

Step 3: Add the rest of the ingredients (except the brown rice flour and couscous) and process, being careful not to over process.

Step 4: Add the mixture to a bowl and stir in the cooked couscous and brown rice flour until thick and holding together well.

Step 5: Form into balls and bake at 375°F until firm and browned on each side.

HOW TO OBTAIN A MEATY TEXTURE WITHOUT MEAT

So, for the meaty texture, what did I use?? Couscous. Yes, couscous, it has a really chewy, hearty texture that worked freaking amazing in these balls! I tried several different things and I’m here to tell you, none of them were that great, but the couscous was the final win! I tried cornmeal, like I did in my lentil loaf and it didn’t work at all because the balls are so much smaller and cook much faster than the lentil loaf does.

Inside view of vegan meatball showing meaty texture

These easy vegan meatballs hold together perfectly and don’t fall apart when you stick your fork into them, just like traditional meat. That was the biggest challenge I found when trialing these.

And oh boy will you be stuffed off this meal, just like a classic spaghetti and meatball dish. I mean, stuffed. Best part about this, besides the yum factor, it is so healthy and cholesterol-free, unlike the meat version.

Overhead view of white bowl of vegan meatballs and spaghetti

I hope you all really love these vegan spaghetti and meatballs!

MORE VEGAN DINNER RECIPES

  • Vegan Barbecue Lentil Loaf
  • Best Vegan Alfredo Sauce
  • Pumpkin Chipotle Chili
  • Vegan Stuffed Ricotta Shells
  • Cheesy Mexican Tortilla Bake
  • Chickpea Tomato Ragu
closeup of vegan meatballs on spaghetti

Easy Vegan Meatballs (Baked, Oil-free)

Brandi Doming
These Easy Vegan Meatballs and Spaghetti are infused with amazing Italian dried herb and flavor. These are oil-free, dairy-free and made with chickpeas and couscous for amazing texture. 
5 from 53 votes
Print Recipe Pin Recipe
Prep Time 30 mins
Cook Time 30 mins
Total Time 1 hr
Course Dinner
Cuisine American, Vegan
Yields 14 balls

Ingredients

  • 1/4 cup couscous + 1/4 cup water I used this Rice Select brand
  • 1 15 oz can chickpeas, drained & rinsed & patted dry
  • 1/2 cup (75g) chopped onion
  • 6-8 Tbsp medium-heat salsa OR my homemade pizza sauce (see directions)
  • 3 tablespoons ketchup or more pizza sauce
  • 1/2 teaspoon liquid smoke
  • 2 tablespoons Italian seasoning (one without salt or red pepper flakes) I use MINE
  • 1-2 teaspoons regular chili powder (I used 2 and it has a kick of heat, use 1 for less spicy)
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon + 1/8 teaspoon more (if needed) fine sea salt
  • 1/2 cup (80g) brown rice flour

OPTIONAL FOR SERVING

  • My amazing 5 Minute Pizza Sauce which I always use as spaghetti sauce
  • Cooked spaghetti

Instructions
 

  • First, make your couscous. Add the water to a small pot and bring to a boil, AS SOON as it starts bubbling, stir in the couscous quickly and remove from the heat. Cover and let sit for 5 minutes.
  • I created this recipe using salsa for a wonderful depth of flavor, but some readers have subbed that with my pizza sauce, so that is an option too, for a more Italian flavor. If doing my pizza sauce, then reduce the Italian seasoning listed above from 2 tablespoons to only 1 (but following the exact recipe of my pizza sauce).
  • In a food processor, add your chickpeas and onion and pulse to break up the mixture for a few seconds. Add all of the remaining ingredients, starting with just 6 tablespoons of the salsa or pizza sauce (you'll likely need 8 for the pizza sauce since it's thicker), except the couscous and brown rice flour.
  • Pulse for just a few seconds, no more, just until the mixture resembles a wet rough chunky texture similar to a salsa. You don't want to over-blend and puree it too much or the balls will be too wet/mushy (refer to video for visual). You just want to make sure the chickpeas are no longer whole.
  • Add the mixture to a large bowl and add the cooked couscous and brown rice flour. Stir for a few minutes until it all comes together in a sticky batter. Press the mixture repeatedly with the back of your spoon to make it come together. If the mixture is not sticking together, add a bit of the remaining salsa only if necessary. Once it is well mixed, place to chill in the fridge for about 20 minutes. This will make it easier to roll into balls.
  • Preheat your oven to 375 degrees and line a sheet pan with parchment paper. Roll about 14 golf-sized balls with your hands, making sure they are tight and compact and place on the pan. Bake for 15 minutes on the first side, they should easily turn over. I just used my hand to flip them over. Bake another 15 minutes until firm and getting a nice golden brown crust. If you want them super crispy, go another 5 minutes. These balls are very moist inside so they can withstand the crispy exterior.
  • While they are baking, heat up your pasta and marinara sauce of choice, or I highly recommend my 5 minute pizza sauce which works amazing as a spaghetti sauce! When the balls are done, coat them well with lots of sauce and pasta and enjoy!

Notes

The nutrition stats are per ball. Obviously you will eat more than 1, but the nutrition calculator could only factor it with an even number, so since everybody may want different amounts, it is easier for you to factor the nutrition per ball.

Nutrition

Serving: 1ballCalories: 84kcalCarbohydrates: 16gProtein: 2.6gFat: 1.2gSaturated Fat: 0.2gSodium: 253mgPotassium: 130mgFiber: 2.2gSugar: 1.5gCalcium: 17mgIron: 1mg
Tried this recipe?Tag @thevegan8brandi on Instagram and use tag #thevegan8!
Keyword baked, easy vegan meatballs, healthy, oil free, vegan meatballs

The Vegan 8 is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. As an Amazon associate I earn from qualifying purchases. Please see my full disclosure policy here.

Filed Under: Beans/Legumes, Grains/Pasta, Kid Friendly, Kid-Friendly Meals, Main Dishes, Nut Free, Pasta Tagged With: Chickpeas, Couscous, Dinner, Easy, Italian, meatballs, Salsa, spaghetti

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Comments

  1. Lynn Bean

    May 23, 2019 at 9:46 am

    Nice sounding recipe but I can’t get Trader Joe’s salsa and have no idea what it tastes like. Can you either describe it (is it Mexican style?) or give a from scratch recipe.

    Cheers

    Reply
    • brandi.doming@yahoo.com

      May 23, 2019 at 3:59 pm

      It’s just a regular medium heat salsa. You can use any non chunky brand. Pace picante medium heat works!

      Reply
  2. Kim Curry

    August 4, 2019 at 8:33 am

    5 stars
    I finally made these tonight after wanting to for SOOO long. They were fantastic but just a tad gummy in the center so, I think I over-processed them a little, darn, my bad, I should have been more careful after your obvious warning! They were still really, really yummy, though. Now that I’ve made them once, I’ll do it better next time and there will be, for sure, a next time. I added some fresh herbs from my garden, I stirred them in right at the end, just because I had them(chopped basil, thyme, oregano and rosemary) Thank you so much for figuring out these recipes, I would never be able to figure this stuff out on my own. You make me look like a vegan veteran

    Reply
  3. Virginie Thomas

    June 23, 2020 at 5:38 pm

    Hi,
    WHat kind of spaghetti do you use? You know pasta is full of eggs, so can not be considered Vegan unless you use egg-free pasta. Does that exist? Thanks! Or.. just make sure you mention the meat balls are vegan but not the pasta! 🙂 Thank you!!!

    Reply
    • brandi.doming@yahoo.com

      June 23, 2020 at 6:45 pm

      Yes, most pastas found in the grocery isles are just wheat flour, no eggs. Very easy to find. Just read the ingredients. I’ve been vegan nearly 8 years and read anything I buy.

      Reply
  4. Mallory

    October 15, 2020 at 6:07 pm

    5 stars
    I’ve been jaded in the past by mushy “meat”balls. But these did not disappoint! Finally! A vegan bean ball that doesn’t have a gross texture. I took my time to make sure I had a uniform mixture of broken up chickpeas and onions. I wasn’t in a hurry so I let these sit in the fridge overnight. It was easy to make the balls, and I think it helped the flour to absorb some of the moisture from the salsa so it wasn’t too soft and mushy. Thank you Brandi! These freeze well (uncooked) and I just toss them in the air fryer to crisp up.

    Reply
    • brandi.doming@yahoo.com

      October 27, 2020 at 6:10 am

      So so awesome to hear all this Mallory, thank you!!

      Reply
  5. Liz Keplar

    January 18, 2021 at 6:20 pm

    5 stars
    These are delicious and easy! I think I’ll make them smaller next time so they’re not so gooey inside… the flavor is perfect!

    Reply
    • brandi.doming@yahoo.com

      January 18, 2021 at 9:47 pm

      So glad you enjoyed them, Liz! Oh yes, they definitely should not be gooey! Have not had that issue, so make them smaller and make sure to cook them long enough!

      Reply
  6. Ali

    April 16, 2021 at 9:54 pm

    Could you use buckwheat flour or flax instead of the brown rice flour?

    Reply
    • brandi.doming@yahoo.com

      April 18, 2021 at 4:26 am

      Hi Ali! I would not do flax, that would be way too bitter and intense of a flavor and since it is so binding, it would probably make them too gooey. The brown rice flour is a bit gritty, so it works great for the texture in these. You can try buckwheat flour, I just can’t say how it would perform having never tried it. Please let me know after you try it!

      Reply
  7. Trudy

    April 17, 2021 at 12:47 am

    5 stars
    I made these the other day and even my husband who isn’t vegan liked them. They’re very easy to make.

    Reply
    • brandi.doming@yahoo.com

      April 18, 2021 at 4:25 am

      So wonderful to hear!

      Reply
  8. Allison

    April 19, 2021 at 12:35 am

    5 stars
    These came out amazing!! Even my omni fiance took one bite and said “oh yeah, these are really good.” He never says that about my vegan food! Haha, thanks for a great recipe

    Reply
    • brandi.doming@yahoo.com

      April 22, 2021 at 12:33 am

      Woohoo!! Awesome to hear!

      Reply
  9. Alicia

    April 26, 2021 at 9:52 pm

    5 stars
    These are delicious. I was very skeptical because I was raised in a VERY Italian home and this seemed ridiculous. But, my family and I have adopted a plant based diet and there are some things I REALLY REALLY miss. Like meatballs. The consistency of these is excellent. She nailed it with the couscous. I would never have tried this combination, but I’m so glad Brandi did. I am also glad that my kids will have the experience of “rolling meatballs” with me!

    Reply
  10. Eric

    May 14, 2021 at 10:35 pm

    Is there a substitute or is the liquid smoke optional or would it taste “weird” without it?

    Reply
    • brandi.doming@yahoo.com

      May 14, 2021 at 11:13 pm

      Hi Eric! You can leave it out or use smoked paprika if you like! Just gives it extra flavor.

      Reply
      • Eric

        May 15, 2021 at 12:04 am

        How much smoked paprika would you suggest? Thanks so much.

        Reply
        • brandi.doming@yahoo.com

          May 15, 2021 at 3:56 am

          Depending on how smoky you want it, I’d say 1/2 teaspoon to 1 teaspoon.

          Reply
  11. Lori

    July 20, 2021 at 5:46 pm

    I don’t have a plan small enough for 1/4 cool water and 1/4 cup couscous. How much cooked couscous, or bulgur, or millet should I use? Is it 1/2 cup?
    Thank you.

    Reply
    • brandi.doming@yahoo.com

      July 21, 2021 at 8:08 am

      Yes a little more than 1/2 cup!

      Reply
  12. Sue Etherington

    August 27, 2021 at 9:57 am

    I like the look of this but as I have coeliac disease I cant have couscous. Would it work with quinoa??
    Also what is liquid smoke? May not have that this side of the pond!
    Thanks

    Reply
    • brandi.doming@yahoo.com

      August 28, 2021 at 4:54 am

      I haven’t tried it personally but several readers have done it. I just can’t vouch for the results! Liquid smoke is found with the marinades but you could leave out or add a pinch of smoked paprika!

      Reply
  13. Eric

    September 14, 2021 at 9:31 pm

    5 stars
    Does this freeze well?

    Reply
    • brandi.doming@yahoo.com

      September 16, 2021 at 5:38 am

      I’ve never froze these, but I would think they’d be fine if they are wrapped really well!

      Reply
  14. Eric

    September 17, 2021 at 8:43 am

    I added this to spaghetti pasta, steamed mushrooms, thinly sliced fresh basil topped with the world famous garlic alfredo sauce with toast…..WOW!!! I tasted something very similar to this meatball at Ikea’s canteen recently so i was a bit familiar with the unique taste. Just keep an open mind and not think a “meatball” should taste and smell like an actual meatball. It’s different but delicious and doesn’t grease up the dishes afterwards .

    This and other recipes in this site often makes me excited about the following day when I get to eat it again. Lol. Thank you for sharing this!!!

    Reply
  15. Jeannine King

    October 19, 2021 at 12:09 am

    I made these tonight and i used millet (without the tapioca flour) to keep them gluten free. The recipe came together well but when i went to eat them I noticed that they were really dense. Any ideas what I could do to make them less dense? They didn’t pass the husband test. Unfortunately he won’t eat them.

    Reply
  16. John

    December 19, 2021 at 10:27 pm

    What can I substitute for brown rice as I can concerned about arsenic levels is brown rice and brown flour.

    Reply
  17. Kari

    January 12, 2022 at 4:06 am

    Can I sub whole wheat flour or whole wheat breadcrumbs for brown rice flour?

    Reply
    • brandi.doming@yahoo.com

      January 12, 2022 at 5:00 am

      I’ve not tried that, but I would try the wheat flour, not the breadcrumbs.

      Reply
  18. Tyler Barnet

    March 14, 2022 at 8:21 pm

    If I’m a vegetarian and not a vegan, are there things I can use like eggs, etc to make this easier to make — if so, what do I swap in for what?

    Reply
    • brandi.doming@yahoo.com

      March 15, 2022 at 9:52 pm

      Hi, I’m sorry I haven’t used eggs in over a decade so I really do not know how to tell you to adapt and know if it would work with the recipe!

      Reply
  19. Michele B.

    July 29, 2022 at 8:01 pm

    Can these be frozen? Would you freeze before or after baking?

    Reply
    • brandi.doming@yahoo.com

      July 30, 2022 at 2:00 am

      I’ve not froze them before but they should be fine. I’d freeze after baking them!

      Reply
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I'm Brandi, creator of this vegan blog and cookbook author of The Vegan 8 Cookbook. The majority of my recipes focus on 8 ingredients or less, not counting salt, pepper or water. I love to create health-focused recipes, using whole foods to improve fitness and muscle-building, with the occasional comfort meal thrown in there! I'm an expert on oil-free cooking and baking! read more →

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The Vegan 8 is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. As an Amazon associate I earn from qualifying purchases. Please see my full disclosure policy here.

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