This super healthy vegan meatballs recipe is made with cauliflower and quinoa - no eggs, dairy or fake meat required! It's the perfect vegan appetizer for parties or game day and the kids love them for snacks! I highly recommend vegan chipotle sauce for dipping.
These easy, crispy quinoa meatballs are the perfect centerpiece of a nourishing, high protein vegan meal to feed your family. The flavor combination of sweet roasted cauliflower, Italian spices, and fresh herbs is beyond incredible - we're obsessed.
A delicious vegan meat replacement, these plant based meatballs are made without eggs or dairy, are oil-free and gluten-free adaptable, are high in protein, and are equally fabulous cooked in the oven or the air fryer.
Easy to make ahead (for parties or Game Day), they also freeze well, and everyone loves them - vegans, vegetarian, and meat eaters alike. Let's get into the details.
Ingredient List
You'll need only a few simple ingredients to make these super flavorful veggie meatballs:
- Cauliflower: Cauliflower florets, spiced, roasted then riced.
- Quinoa: Cooked in broth until light and fluffy. Can be made in advance.
- Breadcrumbs: Use fresh or dry Italian breadcrumbs. I always have a batch of these breadcrumbs in the freezer.
- Spices/Seasoning: Italian spices (oregano, basil, fennel), salt, pepper, and garlic.
- Binder: This is what sticks the vegan meatballs together. Typically meatballs are made with eggs as the binder. But for vegan meatballs, I usually use water or plant milk and flour for the sticky binder. There are more ideas below.
- Fresh herbs: I enjoy basil and parsley because they are light and fresh but cilantro, dill, Thai basil or any other herb would work too!
Ingredient Substitutions & Variations
There's lots of room to customize these vegetarian meatballs, and I encourage you to put your own fingerprints on the recipe! It's a versatile and forgiving recipe, here's a few options:
- Cauliflower: I like using fresh cauliflower, it's a takes a bit longer, but the results are superior. Frozen cauliflower rice can be used instead of fresh cauliflower, but don't skip the seasoning and roasting step if you want the best flavor. Can be made several days in advance.
- Quinoa: Learn How to Make Quinoa (2 ways!) It's a good grain to make ahead and then freeze. It thaws quickly and is great to have on hand for a boost of plant protein and many other nutrients! You could sub in rice or another grain here as well.
- Breadcrumbs: Sub in panko Japanese breadcrumbs (there's a gluten free version too) if desired.
- Play with spice: You don't have to stick with Italian seasoning, use any spices you prefer. Try taco seasoning, Greek or sage and onion seasoning - sky's the limit.
- Binder options: I recommend using using flour plus a liquid ie. aquafaba (liquid from canned chickpeas), 2-3 tablespoons vegan mayo or sriracha mayo (or any extra vegan sauce you have in the fridge). Two flax eggs would work as well (plus flax is packed with healthy nutrients).
- Add-Ins: Vegan cheese helps bind the meatballs and adds cheesy flavor.
- Gluten free options: To keep the these vegan meatballs gluten free, use chickpea flour or any other gluten free flour in place of all purpose flour.
Step by Step Instructions
Follow these directions to make easy vegan meatballs, then choose one of the 3 ways to cook them: oven baked (balls or bites) or air fryer!
- Start by chopping the cauliflower then roasting it. Pro Tip: The smaller the cauliflower pieces, the faster they cook.
- You'll need cooked quinoa (use leftovers, frozen or start a fresh batch now).
- Once the cauliflower is roasted, pulse it in a food processor a few times (or chop it up with a knife). See photos for texture.
- Transfer the mixture to a large mixing bowl and combine with all other ingredients. Stir until everything is incorporated. The mixture should stick together when you squeeze a handful of it. If it's not sticking together, add a bit more binder (flour, water, cheese, etc). Roll into small balls (about one heaping tablespoon per ball works best).
- Spray with cooking spray or brush with oil then bake until nice and crispy on the outside and soft and tender on the inside.
- If you prefer, press the balls into the cup of a mini muffin pan (mine is similar to this) and bake until crispy ~15 minutes (depending on ball size).
- For the air fryer method, place the meatballs in the air fryer. Cook at 360º F for ~15 minutes until golden. The texture is incredible!
- Serve as is or with your favorite sauce, in salads, bowls or freeze for later.
Expert Tips
- Roasting the cauliflower: Don't skip this step whether you are using fresh cauliflower or frozen cauliflower rice. It adds a bit of time, but the flavor payoff is enormous so I think it's worth it. (Pro Tip: Don't leave the cauliflower pieces too big - it takes longer to roast.)
You can roast and rice the cauliflower a day or two in advance and store it in the fridge. - How long do I cook vegan meatballs?: Cooking times will vary depending how large you make the meatballs, how hot your oven runs, and what type of air fryer you have. Use these cooking times as a guideline and tweak the time up or down to suit your taste.
- Don't make them too big!: Keep the meatballs about the size of a ping pong ball for the best results.
- Handle with care: Be gentle handling the meatballs when they are hot; they are a bit tender, but firm up as they cool.
MILLION DOLLAR TIP: Out of the 3 cooking methods for these Vegan Meatballs, the oven baked are the lightest and most delicate, the air fryer meatballs are the crispiest even without any oil, and the bites (made in the mini muffin pan) are the sturdiest and best size finger food for toddlers and kids without falling apart. ALL versions are delicious and perfect served with dipping sauce like my creamy chipotle sauce!
FAQ - Vegan Meatballs
Because vegan meatballs are made without eggs or dairy, they need something else to stick them together. Popular choices for a vegan meatball binder include a vegan egg replacement like aquafaba (the liquid from canned chickpeas), flax eggs, flour and water/plant milk, vegan cheese. But for an extra boost of flavor, try adding some spicy mayo or any dipping sauce as the liquid along with the flour.
Yes, these vegan meatballs freeze well! Place leftovers in an airtight container or bag and freeze for up to several months. Remove from freezer and cook/reheat in the oven, air fryer or pan fry until warmed through.
Serving Suggestions
Make a double batch (for meal prep)! These savory and oh so satisfying vegan meatballs are super versatile and completely irresistible. Here's a few of our favorite uses:
- As an appetizer: Serve with dipping sauce at holiday parties and family gatherings. Make them ahead, freeze, and then pop into the air fryer before serving - so easy and tasty.
- Perfect vegan finger food for kids: Make these cauliflower and quinoa veggie bites using the mini muffin pan to serve your toddlers as a snack or for lunch. So healthy and delicious, it's a perfect plant based version of vegan chicken nuggets!
- Vegan meat replacement: Plant based protein boost for buddha bowls and salads.
- As a sandwich filling: Stuff a few meatballs into homemade pita bread with hummus and tzatziki and tons of veggies.
- Perfect vegan meatball replacement: To go with any Italian vegan pasta recipe.
More Vegan Finger Food
We love a good appetizer or snack! If you do too, here's a few more vegan snack ideas that everyone will devour at potlucks and get togethers:
- Vegan Chicken Nuggets
- The BEST Vegan Sausage Rolls with Vegan Honey Mustard Sauce
- Easy Vegan Sushi and LOTS of tasty Sushi Sauces
- Vegan Breadsticks (Olive Garden Copycat) & Italian Marinara Sauce
- Crispy Black Bean Tacos
- Vegan Falafels
Did you make this easy Vegan Meatball recipe? Please leave a review and ⭐️ rating below. Thank you so much for sharing with family and friends. I love seeing your photos, please tag me on Instagram or Facebook!
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Easy Vegan Meatballs (gluten free & oil free friendly)
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Equipment
- mini muffin tin (optional)
INGREDIENTS
- 1 head cauliflower, florets (5-6 cups)
- 1 tablespoon olive oil
- ½ teaspoon garlic powder
- 1 teaspoon sea salt
- ½ - 1 teaspoon black pepper coarse ground
Meatball Mixture
- 2 cups quinoa, cooked
- 2 teaspoons dry oregano
- 1 teaspoon dry basil or Italian spice
- 1 teaspoon fennel seeds, crushed
- 1-2 cloves garlic, minced
- ½ cup breadcrumbs (or panko)
- 2-4 tablespoons flour, all purpose or gluten free
- 2-3 tablespoons plant based milk, aquafaba or water
- 2-3 tablespoons basil, parsley or cilantro, chopped
- 1-2 tablespoons sriracha (optional)
Optional Additions
- ⅓ - ½ cup vegan cheese
- 2 flax eggs
INSTRUCTIONS
- Preheat the oven to 400º F.
Bake the Cauliflower (can be prepared in advance)
- Chop the cauliflower into florets (approximately 5-6 cups). Toss with 1-2 tablespoons of olive oil and the spices in a large bowl. Arrange on a parchment lined baking sheet in a single layer.
- Roast for ~20 minutes, stir and return to oven for another 5 minutes until the cauliflower is tender and taking on some color. *The cooking time will depend on the size the chopped cauliflower.
- Transfer the roasted cauliflower to a food processor and pulse several times to rice it; but don't overprocess so it's mushy. Should be the size of rice (see photos for texture).
Make the Quinoa (can be prepared in advance)
- Cook ¾ cup quinoa* as per package instructions. Quinoa can be made several days/weeks in advance to save time. *(If you have leftover cooked quinoa, you'll need ~2 cups).
Veggie Meatball Mixture
- Transfer the cauliflower, quinoa, and all other ingredients to a large mixing bowl and stir until everything is incorporated. The mixture will be sticky and bind together when squeezed in your hand. If not sticking, add another tablespoon of flour and/or water and mix thoroughly.
- Using 1 heaping tablespoonful of filling, roll ~28-30* ping pong size balls by squeezing the filing together to make a tight ball. Use a bit less filling to make more meatballs ~40.
Oven Baked Method (meatballs)
- Place the balls on a parchment lined baking sheet. Spray with cooking spray or brush with olive oil.
- Bake for 15 minutes or until they start to turn golden on top. Gently roll them to flip and cook another 5-10 minutes or until golden (*cooking time will depend on meatball size).
Oven Baked Method (mini muffin pan)
- Spray the mini muffin pan with cooking spray OR lightly grease the pan with some vegan butter so the meatballs don't stick. Press a meatball into each baking cup. Lightly spray the top with cooking spray or brush with oil for extra crispiness (optional).
- Bake for 15-20 minutes at 400ºF until golden (depending on the size of balls).
- Remove from oven. Let cool 1-2 minutes then flip out onto a cooling rack to cool completely.
Air Fryer Method
- Spray air fryer basket with cooking spray or use parchment. Preheat for 2-3 minutes at 360º F.
- Place veggie balls in the air fryer basket with space between. Give them a light spray with cooking spray for extra crispiness (optional).
- Air fry the vegan meatballs for 9-15 minutes* total. Stop halfway through and gently shake the basket to flip the meatballs to ensure even browning. *The cooking time will vary depending on the type of air fryer, how many meatballs are in each batch, and how big the meatballs are. Cook until golden and crispy.
- Once cool enough to touch, transfer to a cooling rack.
To Serve
- The cauliflower balls firm up as they cool down. Enjoy AS IS or with your favorite dipping sauce, pasta sauce, soup, salad or in a sandwich or wrap!
NOTES
This recipe is from simplyceecee.co food blog. All images and content are copyright protected. Please do not use my images or republish this recipe without prior permission. Thank you.
Originally posted January 2018, updated November 2021
Lori
YUMMY..YUMMY…..These were such a hit!! Crispy on the outside and sssooo creamy on the inside!!
Tracy Halasz
Yay, that's so great, Lori! These cauliflower-quinoa balls are our favorite vegan meatballs!!!