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!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

In a small bowl, combine the ground flaxseed and water. Stir and let sit for 5-10 minutes to form a flax egg.

Step 3

Crumble the pressed tofu into a medium-sized mixing bowl until it resembles fine crumbles.

Step 4

Add the breadcrumbs, nutritional yeast, minced garlic, chopped parsley, oregano, basil, salt, and pepper to the bowl with the tofu.

Step 5

Pour the prepared flax egg into the bowl and mix everything thoroughly until it comes together like a dough.

Step 6

Using your hands, form the mixture into 1.5-inch balls. You should get about 16-18 meatballs.

Step 7

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.

Step 8

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.

Step 9

While the meatballs are baking, heat the marinara sauce in a saucepan over low heat.

Step 10

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

Serving size	1088.2 grams (1088.2g)

Amount per serving	% Daily Value*
Calories	1356

Total Fat 63.10g	81%
Saturated Fat 9.30g	47%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 4787mg	208%
Total Carbohydrate 148.30g	54%
Dietary Fiber 20.90g	75%
Total Sugars 39.00g
Protein 73.00g	146%

Vitamin D 0IU	0%
Calcium 812mg	62%
Iron 17mg	94%
Potassium 2468mg	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.

Source of Calories

Fat: 39.1%

Protein: 20.1%

Carbs: 40.8%