Tofu Meatballs

Our tofu meatballs are an excellent high-protein vegetarian meal for a weeknight dinner as they are easy to put together and cook in 20 minutes in the oven.

Like many of our other tofu recipes, such as baked tofu, air fryer tofu, pan-fried tofu, and BBQ tofu, these meatballs are satisfying and versatile.

Louise and I love serving them in a sub, with rice, or with spaghetti and homemade marinara sauce.

Our tofu meatballs are inspired by Italian home cooking, so you’ll be familiar with the ingredients and flavor of this dish.

As we’ve shown you in our other Italian-inspired recipes like our tofu cacciatore, tofu pasta, and tofu in pizzaiola sauce, tofu’s neutral taste works beautifully with Italian flavors.

Quantities are in the recipe box at the bottom of the page.

• Tofu: Use firm or extra-firm tofu. Avoid silken or soft tofu.

• Olives: Black or green, pitted. Adds savory depth.

• Walnuts: For healthy fats and flavor. Sub with almonds or cashews.

• Breadcrumbs: Italian-style preferred. Helps bind the mixture.

• Onion & Garlic: Use any type of onion and fresh garlic, or sub 1 tsp each of onion and garlic powder.

• Dried Oregano: Or substitute with thyme or Italian herb mix.

• Fresh Parsley: Adds freshness. Swap with basil or chives.

• Salt & Pepper: Use sea/kosher salt and black pepper. Optional red pepper flakes.

• Cornstarch: Helps bind. Sub with tapioca starch.

• Nutritional Yeast (optional): Adds cheesy flavor if available.

US cups + grams measurements in the recipe box at the bottom of the page.

Preheat the oven to 400°F or 200°C. Line a baking sheet with parchment paper.

Take the firm tofu from the package and squeeze it over a sink to remove excess moisture.

To a food processor, add the tofu, breadcrumbs, pitted olives, walnuts, chopped onion, garlic, dried oregano, fresh parsley, cornstarch, nutritional yeast, salt, and black pepper.

Blend until combined. Stop and scrape down the sides of the food processor once or twice.

Shape the tofu mixture into small balls of 0.7 ounces or 20 grams each by rolling them between the palms of your hands. You should be able to get 24 tofu meatballs.

Tip: We recommend using a scale to measure the first couple of meatballs and make sure they are the right size so they cook fast and get warm to the core.

Tip: If the mixture sticks, grease your hands with a few drops of olive oil. If you don’t want to get your hands dirty, you can shape the meatballs with two spoons, but they won’t get as round.

Arrange the meatballs on your prepared baking tray. Bake at 400°F or 200°C for 20 minutes.

Tip: For extra flavor, brush the meatballs with olive oil before baking them.

This is what they should look like after baking for 20 minutes. They are soft but stay together well and don’t fall apart.

These tofu meatballs are delicious with a store-bought or homemade marinara sauce or other Italian tomato-based sauce.

Stir them in and simmer for 5 minutes, then add fresh parsley or basil and serve them with warm bread, rosemary focaccia, in a sandwich, with pasta or rice.

Variations

• Pan-fried tofu meatballs: Warm up 2 tablespoons of olive oil in a large skillet, then add the meatballs. Fry gently for 12 to 15 minutes, turning them around often to get cooked on all sides.

• Air–fryer: Arrange the meatballs in your air fryer without overlapping and air fry at 350°F or 180°C for 10 minutes.

Make ahead: Tofu meatballs are an excellent recipe for meal prep as they keep well for days in the fridge.

Refrigerator: Keep leftovers in an airtight container in the fridge for up to 4 days.

Freezer: You can freeze the meatballs for up to 3 months. Let them cool down completely and freeze in a freezer-friendly container without the sauce.

Thaw & Reheat: Defrost in the refrigerator overnight. Warm them in the microwave for 1 minute or in a saucepan with sauce for 5 minutes. Frozen and thawed vegan balls can fall apart as you reheat them.