• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Eating by Elaine
  • Recipes
  • Shop
  • Cookbook
  • Subscribe
  • About
  • Discounts
  • Contact
menu icon
go to homepage
  • Recipes
  • Shop
  • Cookbook
  • Subscribe
  • About
  • Discounts
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • search icon
    Homepage link
    • Recipes
    • Shop
    • Cookbook
    • Subscribe
    • About
    • Discounts
    • Contact
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×

    The Best Italian Vegan Meatballs Ever! (gluten-free + soy-free too)

    By Elaine Gordon · Published: Aug 6, 2021 · Modified: Sep 15, 2021

    Jump to Recipe
    VGGFSFKFVEF

    The Best Italian Vegan Meatballs Ever are here! They're made with caramelized onions, rice, oats, mushrooms, and walnuts, plus an incredible combination of spices that bring the Italian flavor to life. Eat them over your favorite pasta with a delicious marinara for a classic weeknight meal!

    Vegan Meatballs

    A lot of people who decide to make the switch to vegetarian or vegan eating are sure they'll have to give up all of their favorite dishes. That's one of the things that gets me so excited about a recipe like these Vegan Meatballs! It's a plant-based take on an Italian staple dish that so many people love. I've created Italian meatballs from brown rice, oats, mushrooms, walnuts, and caramelized onions for a dish that will absolutely shock people with it's meat-free deliciousness! It is full of umami flavor and has the perfect meatball texture.

    Vegan Meatball Ingredients

    Vegan Meatball Ingredients

    This ingredient list is actually really straightforward! It's mostly pantry ingredients and there are a few make-ahead tips to make it a speedy weeknight option.

    • Cooked brown rice - Use microwave frozen brown rice to keep it easy!
    • Caramelized Onion - Making caramelized onions takes a full hour, so I recommend making these ahead of time if you're able! I usually make it when I know I'll be spending time in the kitchen and just give it a stir every five minutes or so. The caramelized onions give these meatballs the most incredible umami flavor ever - do not rush this process.
    • Shiitake mushrooms - These should be chopped before adding them in.
    • Seasonings - salt, pepper, garlic powder, Italian seasoning
    • Tomato paste - I love the squeezable tubes of tomato paste that you can keep in the refrigerator for optimal freshness.
    • Walnuts - Make sure you're buying raw walnuts! Store them in the refrigerator for optimal freshness.
    • Oats - Double-check that your oats are gluten-free if that's important to you.
    • How to Make Vegan Meatballs
    • How to Make Vegan Meatballs
    • How to Make Vegan Meatballs
    • How to Make Vegan Meatballs
    • How to Make Vegan Meatballs
    • How to Make Vegan Meatballs

    Choosing and Storing Onions

    When you’re shopping for onions look for ones that have crisp, crunchy skin that isn't broken or peeled off the outside. Pass on onions with mushy spots or large dents. It should feel heavy in your hand and pass the smell test: an onion with a strong, potent odor has probably passed it’s prime. No thanks! Store onions in a cool, dark place (a pantry is ideal) for up to two weeks. Once caramelized you can store onions in a sealed container in the refrigerator for up to a week, and they can be frozen for up to two months!

    Vegan Italian Meatball Recipe

    Binding Gluten-Free Meatballs

    I used cooked brown rice as a binder in these vegan meatballs. It also gives them a better texture and chewiness while making them filling and substantial. I use brown rice in veggie burgers for the same reason! Frozen bags of pre-cooked rice are the quickest way to go for a recipe like this one, but it's also really easy to prep rice ahead of time if you want to cook it yourself.

    Gluten-Free Meatballs

    All About Walnuts

    I love using walnuts in recipes that traditionally have meat! I make Vegan Walnut Taco Meat and it's a house favorite. Walnuts are full of plant-based protein, filling and when soaked and/or cooked have a slightly chewy texture similar to meat. They are my go-to nutritious swap for creating vegan ground "meat."  Walnuts can control blood sugar levels and also contain omega-3 essential fatty acids. Omega-3s could lower your overall risk of heart disease, according to the Academy of Nutrition and Dietetics. In addition, omega-3s also reduce joint pain and improve brain function and development.  Walnuts are also a good source of magnesium, which can lower blood pressure.

    Vegetarian Meatballs

    Oats in Vegan Meatballs

    I love using oats in recipes because it’s full of soluble fiber, and higher in protein and healthful fats than most other whole grains. I love getting an energy boost and feeling full a little longer after eating oats. This also makes your Vegan Meatballs a really filling dinner option. The oats help bind the meatballs together and give them a nice texture.

    Vegetarian Meatball Recipe

    All About Mushrooms

    Mushrooms are low in calories and high in dietary fiber and riboflavin. They are also a good source of niacin, copper and pantothenate. Look for firm, well-shaped mushrooms that do not have any spots or slime on them. According to the Produce for Better Health Foundation, you can store mushrooms in your refrigerator for up to one week but I like to buy them the day before if possible!

    In this recipe I recommend using skiitake mushrooms because they have the best flavor and texture for a vegan meatball. Shiitakes have rich umami flavor and meaty texture and really make these meatballs shine.

    Easy Vegan Meatballs

    These Italian Vegan Meatballs are made without meat, dairy, eggs, gluten, or soy. Incredible! I hope you make and enjoy them. Please tag me on Instagram if you do! You can also leave a review below to help out other readers who may want to make this dish.

    Vegetarian Italian Meatballs
    Easy Italian Vegan Meatballs

    More Italian Dinner Recipes

    Skillet White Pizza with Caramelized Onions, Roasted Garlic, and Basil
    Pasta Fresca
    Parsley Pea Pesto Pasta
    Easy No-Boil Baked Vegan Baked Ziti with Veggies
    Vegan Creamy Pasta Primavera
    Creamy Vegan Pasta al Limone
    Easy Cast Iron Skillet Pizza Crust
    Vegan Baked Feta Pasta
    Spaghetti Aglio e Olio
    Quinoa Minestrone Soup

    Print
    clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
    Vegetarian Italian Meatballs

    The Best Vegan Meatball Recipe Ever! (gluten-free, soy-free!)


    5 from 3 reviews

    • Author: Elaine Gordon
    • Total Time: 45 minutes
    • Yield: 20 balls 1x
    • Diet: Vegan
    Print Recipe
    Pin Recipe

    Description

    The Best Italian Vegan Meatballs Ever are here! They're made with caramelized onions, oats, mushrooms, and walnuts, and delicious spices.


    Ingredients

    Scale
    • 1 cup cooked brown rice (tip: microwave frozen brown rice to keep it easy!)
    • 1 caramelized onion
    • 1 tablespoon extra virgin olive oil
    • 10 ounces shiitake mushrooms, chopped
    • ½ teaspoon fine salt
    • ½ teaspoon ground black pepper
    • 1.5 teaspoons garlic powder (optional)
    • 1.5 teaspoons Italian seasoning (optional)
    • 1 tablespoon tomato paste
    • 1 cup raw walnuts
    • ¾ cup oats (gluten-free if desired)

    Instructions

    1. Prepare brown rice ahead of time.  I like to use frozen brown rice that microwaves in two minutes to keep this recipe quick and easy.  Stovetop or instant pot brown rice also works.
    2. Prepare the caramelized onion in advance since this takes an hour to fully caramelize. 
    3. Add oil, mushrooms, and seasonings to a non-stick, non-toxic skillet and cook over medium heat for 20-25 minutes until the mushrooms have released their juices and softened.  I like to give them time to sear a bit and allow their umami flavors to fully develop.  Set cooked mushrooms aside.
    4. To a 7-cup food processor add walnuts and oats and process for 20 seconds until crumbly.  Add cooked brown rice, caramelized onion and cooked mushrooms.  Add the tomato paste.  Pulse until everything is well combined and no large chunks of anything remain.  Do not over-process the mixture - you don't want it to turn into mush.  A little texture is good.
    5. Use a 1.5 tablespoon retractable cookie scoop and form the mixture into small balls with your hands.  You should have about 20 balls.  Preheat a large non-stick, non-toxic skillet over medium heat and coat the bottom of the pan in olive oil.  Once the oil is hot, place the balls in the skillet.  The balls should not be touching.  Depending on the size of your skillet, you may need to do this in two batches to avoid overcrowding the pan.  Cook the balls about 5 minutes per side until ALL sides are seared, crispy and golden brown.
    6. Serve "meatballs" overtop spaghetti with marinara sauce, fresh basil or parsley and a sprinkle of vegan parmesan cheese if desired!  Store leftover meatballs in an airtight container in the refrigerator for up to five days.

    Equipment

    caramelized onions

    Buy Now →

    Measuring Spoons [use code ELAINE-10 for 10% off]

    Buy Now →

    skillet

    Buy Now →
    Lodge 12 Inch Cast Iron Skillet

    12-inch cast iron skillet

    Buy Now →
    Cuisinart Food Processor

    7-cup food processor

    Buy Now →

    Notes

    Be sure to cook your mushrooms for the recommended time or it won't release enough of the juices and your vegan meatballs could end up slightly mushy.  Same goes for the caramelized onions, if they are undercooked they retain more liquid and will make the recipe mushy.  

    • Prep Time: 20
    • Cook Time: 25
    • Category: Main
    • Method: Stovetop and Food Processor
    • Cuisine: Italian

    Keywords: Vegan Italian Meatballs

    Did you make this recipe?

    Tag @eatingbyelaine on Instagram and hashtag it #eatingbyelaine

    Reader Interactions

    Comments

    1. Lisandra Tabares-Perez says

      August 31, 2021 at 6:57 pm

      Wow, finally a vegan meatball recipe that doesn’t fall apart. This was so delicious. I had it with some homemade cashew vodka sauce. Next time I’ll definitely be making more. Thank you!






      Reply
      • Elaine Gordon says

        September 01, 2021 at 10:42 am

        Hi, Lisandra! Thank you so much! This comment means a lot! I'm so happy you enjoyed this vegan meatball recipe! I love your spin on it - sounds delish! Thank you for the five star rating! Best, Elaine

        Reply
    2. Carol says

      September 02, 2021 at 2:58 pm

      I absolutely can Not wait to try this recipe!! I've been looking for a vegan meatball for my homemade marinara sauce for years!! Will def be making these on my next day off! ?






      Reply
      • Elaine Gordon says

        September 02, 2021 at 3:04 pm

        Yay! So happy you found this one, Carol! I hope you enjoy it! Best, Elaine

        Reply
    3. Anastasiya says

      November 13, 2021 at 11:34 am

      I just made these and they are absolutely delicious, so much flavor! The texture is just perfect too! And I did not spend forever in my kitchen trying to cook something yummy.






      Reply
      • Elaine Gordon says

        November 14, 2021 at 9:54 pm

        Thank you so much, Anastasiya! I'm so happy to hear you enjoyed these so much! Thank you so much for the five star review! Best, Elaine

        Reply
    4. Rachael H says

      July 01, 2022 at 8:33 am

      Can you bake these instead of frying?

      Reply
      • Elaine Gordon says

        August 26, 2022 at 6:20 pm

        Hi, Rachael: I apologize for the major delay here. I somehow missed your message. You probably could although I have not tested it myself. I would say for the best texture and flavor a light pan fry would be best. You can use just a little oil. Otherwise make sure you spray them really well with oil before baking. Baking can sometimes dry out recipes like this so don't bake for too long. They won't be as crispy on the outside probably. But worth a shot. If you do please let me know how it goes for you. Best, Elaine

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

    Primary Sidebar

    Get More Recipes by Category

      VGVeganGFGluten-FreePPaleoNFNut-FreeSFSoy-FreeNSNaturally Sweetened EEasy RecipesKFKid-Friendly

    Hi, I'm Elaine!

    • Facebook
    • Twitter
    • Instagram
    • Pinterest
    • YouTube
    • TikTok

    Thank you for checking out my vegan and gluten-free recipes.

    Learn more about me →

    Latest Recipes

    • Pineapple-Lemonade-16
      Pineapple Lemonade with Ginger and Turmeric (no juicing or straining needed!)
    • Moroccan-Quinoa-Salad-16
      Moroccan Quinoa Salad
    • Crispy-Broccoli-12
      Crispy Oven-Roasted Smashed Broccoli
    • Lemon-Orzo-Soup-19
      Creamy Vegan Lemon Orzo Soup
    • Crispy-Brussels-Sprouts-8
      Crispy Brussels Sprouts
    • Vegan-Creamed-Spinach-10
      Vegan Creamed Spinach

    TikTok

    Immunity Boosting Recipes
    Discount-Codes-for-My-Favorite-Products-1

    Footer

    ↑ back to top

    Popular on Instagram

    ABOUT

    PRESS

    POLICIES

    CONTACT

    Copyright © 2023 Eating By Elaine