Recipes

Vegan Tempeh Meatballs

Meatless Meatballs?! Tempeh Who?!

If you’re a sucker for spaghetti and meatballs, you won’t be disappointed with this vegan twist!

You may be shocked at how much tastier and HEALTHIER they are than traditional meatballs!

Each serving has a whopping 17 grams of protein, 6 grams of fiber and 14 grams of “good for you” fat!

So I’d definitely call THIS a well balanced meatball, perfect for Training Days!

Yield/Serving

4

Macros

Serving Size: 6 "Meat" balls
  • Protein - 17 g
  • Carbs - 24 g
  • Fat - 14 g

Ingredients

  • 2 T avocado oil, divided
  • 1/2 cup white onion, minced
  • 2 tbsp minced garlic
  • 1 "flax egg" - 1 tbsp flax meal + 2.5 tbsp water (mix and rest for 5 minutes)
  • 8 oz. Organic Tempeh
  • 1/2 cup nutritional yeast, divided
  • 2 tsp Italian seasonings
  • 1/2 cup gluten free bread crumbs (or sub almond flour)
  • 1/2 cup organic low sodium marinara, divided

Cooking Utensils

  • large, deep skillet
  • food processor
  • medium mixing bowl
  • small mixing bowl
  • baking sheet

Directions

  1. Preheat oven to 375 F and prepare 1 flax egg in a small dish.
  2. Turn large skillet to medium heat – add 1 T avocado oil, then add 1/2 cup minced onion and 2 T garlic.  Sauté until soft and translucent – about 3 minutes. Set aside.
  3. Add 8 oz. tempeh to food processor and pulse to break down. Then add sautéd garlic and onion and remaining ingredients –  flax egg, 1/4 cup nutritional yeast, 2 tsp Italian seasonings, 1/2 cup breadcrumbs, 2 T marinara.  Mix, scraping down sides as needed. You want it to form into a moldable “dough.”
  4. Scoop out 1 T amounts of dough and roll into balls on a separate plate. Tip – dab your fingers in a bit of water before rolling.
  5. Mix 1/4 cup bread crumbs and 1/4 cup nutritional yeast cheese together in a shallow dish. Add tempeh balls one or two at a time and roll to coat.
  6. At this time, heat the same skillet you used earlier to medium heat. Add 1-2 T avocado oil to form a thin layer on the bottom, then add your coated tempeh balls in two batches so you don’t crowd the pan. Brown for about 5-6 minutes total, shaking the pan to roll them around to brown all sides.
  7. Add browned meatballs to a baking sheet and add to the oven to bake for about 15 minutes, or longer if desired for a crispier result.
  8. At this time, prep spaghetti squash or zucchini noodles to serve with your meatballs, as well as your marinara.
  9. Once meatballs are deep golden brown and fairly firm to the touch, remove from oven.

 

Training Day: serve with spaghetti squash and marinara

Rest Day: serve with zucchini noodles and marinara

 

*Leftovers will keep in the fridge for up to a 3-4 days, but these taste even better when they’re fresh!

*For Vegetarians: sub flax egg for an Omega-3 whole egg / sub nutritional yeast for parmesan cheese.

 

Additional Information

Approximately 285 calories per serving.

~ 1 palm fist, 1 fist carbs, 2 thumbs fat

Calories may vary depending on brands of ingredients and substitutions.

 

 

Approved for Vegan, Vegetarian & Gluten Free lifestyles.

Adapted from a recipe by the Minimalist Baker.

 

Still Hungry?

Enter your email here to receive our newest recipes!

Book Your One-Week Free Trial Now!

Why wait? Get the body you’ve always wanted with quick, effective training sessions that fit your busy life.
Sign up today to start your FREE TRIAL!