These Vegetarian Cauliflower Meatballs are a light, flavorful, and incredibly satisfying twist on a classic comfort food. Tender, oven-baked, and simmered in a rich tomato basil sauce, they’re perfect for a cozy family dinner any night of the week.
My sister Jennifer inspired this recipe during one of her visits. While looking through Mom’s old recipe box, she suggested a meatless version of our favorite meatballs. We spent the afternoon laughing and experimenting, creating these wonderfully light cauliflower meatballs that now always remind me of her creative spirit.
A Few Reasons You’ll Adore This Recipe
- A Healthy Twist on a Classic: This recipe reinvents traditional meatballs using cauliflower and quinoa for a lighter, plant-powered meal packed with flavor.
- Wonderfully Versatile: These vegetarian meatballs are perfect served over pasta, in sub sandwiches, on top of zucchini noodles, or as a standalone appetizer.
- Simple, Wholesome Ingredients: Made with accessible ingredients like cauliflower, quinoa, and pantry spices, this is an easy meatless meatballs dinner idea for any night of the week.
- Meal-Prep Friendly: The recipe is great for making ahead. The meatballs can be prepped in advance and are freezer-friendly, making busy weeknights a breeze.
What You’ll Need From the Pantry and Garden
- 1 small head cauliflower, cut into florets (about 4 cups)
- 1 cup cooked quinoa
- 1/2 cup breadcrumbs (use whole wheat or gluten-free if preferred)
- 1/4 cup grated Parmesan cheese or nutritional yeast (for vegan option)
- 2 cloves garlic, minced
- 1/4 cup finely chopped onion
- 2 tablespoons chopped parsley or basil
- 1 teaspoon Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 large eggs (or 2 tablespoons flaxseed meal + 5 tablespoons water for a vegan binder)
- Olive oil spray for baking
For Serving:
- 2 cups marinara or tomato basil sauce
- Grated Parmesan or vegan topping (optional)
- Fresh basil or parsley, chopped
A Few Tools That Make It Easier
Food Processor
A food processor makes quick work of turning the cauliflower florets into a fine, rice-like texture, which is the secret to a perfect meatball mixture.
Baking Sheet
I always use a trusty parchment-lined baking sheet to ensure the meatballs get golden brown and crispy without sticking.
Let’s Cook Together: A Step-by-Step Guide
First, A Quick Steam for the Cauliflower
Preheat your oven to 400°F (200°C). Steam or microwave the cauliflower florets for 5–6 minutes until they’re nice and tender. Be sure to drain them well and pat them dry, this is key to preventing the mixture from becoming too wet.
Next, We’ll Mix Everything Together
In a food processor, pulse the cauliflower until it’s finely chopped, almost like rice. Transfer it to a large bowl and stir in the cooked quinoa, breadcrumbs, cheese (or nutritional yeast), minced garlic, onion, parsley, Italian seasoning, salt, and pepper. I love the aroma at this stage; it already smells like home.
Now for the Fun Part: Rolling the Meatballs
Add the eggs or your flaxseed mixture to the bowl and mix until everything just comes together. The texture should be firm enough to hold its shape. Roll the mixture into 1-inch balls and arrange them on a parchment-lined baking sheet.
Baking to a Perfect Golden-Brown
Give the meatballs a light misting with olive oil spray. Bake for 25–30 minutes, turning them over about halfway through. You’re looking for them to be firm and a beautiful golden-brown color. They’ll have lovely crispy edges and a soft center.
A Warm Bath in a Rich Tomato Sauce
Gently warm your favorite marinara sauce in a skillet over medium heat. Add the baked cauliflower meatballs and let them simmer for about 5 minutes. This little bath in the sauce allows them to absorb all that wonderful tomato flavor.
The Final Flourish Before Serving
Top your delicious quinoa meatballs with a sprinkle of Parmesan or a vegan topping and some fresh, chopped herbs. They are now ready to be served over pasta or however you choose for a truly satisfying vegetarian meal.
A Little Note on Nutrition
Please note that the nutritional values provided are an estimate and can vary based on the specific ingredients and quantities used. This information is for guidance and should not be considered a substitute for a professional nutritionist’s advice.
Simple Swaps for a Lighter Touch
- Boost the Veggies: Feel free to add other finely chopped vegetables like carrots, zucchini, or bell peppers to the mixture for extra nutrients and flavor.
- Grain-Free Option: For a lower-carb version, you can substitute the breadcrumbs with almond flour.
- Homemade Sauce: Control the sodium and sugar by using a simple homemade tomato basil sauce instead of a store-bought one.
A Few of My Favorite Ways to Serve Them
- Classic Spaghetti Night: Serve these meatless meatballs over a bed of whole wheat spaghetti or zucchini noodles for a timeless and comforting dinner.
- Hearty Meatball Subs: Pile them into a crusty bread roll with plenty of marinara sauce and melted provolone (or a dairy-free alternative) for a satisfying lunch.
- Appetizer Skewers: For parties, serve individual cauliflower meatballs on skewers with a cherry tomato and a fresh basil leaf, with a side of spicy arrabbiata for dipping.
Some Gentle Advice to Ensure They’re Perfect
- Forgetting to Dry the Cauliflower: Excess moisture is the enemy of firm meatballs. Squeezing out as much water as possible after steaming the cauliflower is crucial to ensure they don’t fall apart.
- Overmixing the Batter: Just like with traditional meatballs, overworking the mixture can lead to a dense, tough texture. Mix only until the ingredients are combined.
- Skipping the Chill Time: If your mixture feels a bit too soft, letting it chill in the refrigerator for 15-20 minutes can help it firm up, making the meatballs easier to roll and helping them hold their shape better during baking.
How to Keep Your Meatballs Fresh
To store leftover vegetarian meatballs, allow them to cool completely before placing them in an airtight container. They will keep in the refrigerator for up to 4 days. For longer storage, you can freeze them. Flash-freeze the cooked and cooled meatballs on a baking sheet until solid, then transfer them to a freezer-safe bag. They can be frozen for up to 3 months. Reheat them gently in sauce on the stovetop.
From My Kitchen to Yours
There is so much joy in taking a familiar recipe and making it new again. These Vegetarian Cauliflower Meatballs are a testament to that, a little bit of tradition and a little bit of creative fun. I hope they bring as much warmth and happiness to your table as they have to mine. May you create your own beautiful memories with every bite.
Your Questions, Answered
Why are my meatballs falling apart?
The key is to remove as much moisture as possible from the cauliflower and to use a good binder. Pressing the meatballs firmly when shaping them also helps them hold together during cooking. If the mixture feels too wet, you can add a bit more breadcrumbs or chill it before rolling.
Can I make these ahead of time?
Absolutely! You can prepare the mixture and store it in the refrigerator for up to 24 hours before shaping and baking. You can also bake the meatballs and store them in the fridge for a few days before reheating them in sauce.
Do these freeze well?
Yes, these meatballs freeze beautifully. After baking, let them cool completely. Arrange them in a single layer on a baking sheet and freeze until solid. Once frozen, transfer them to a freezer-safe bag or container. They can be stored for up to 3 months.
Print
Vegetarian Cauliflower Meatballs
- Total Time: 50 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
Light, flavorful, and satisfying vegetarian cauliflower meatballs simmered in a rich tomato basil sauce. Perfect for a cozy family dinner or a healthy weeknight meal.
Ingredients
- 1 small head cauliflower, cut into florets (about 4 cups)
- 1 cup cooked quinoa
- 1/2 cup breadcrumbs (whole wheat or gluten-free)
- 1/4 cup grated Parmesan or nutritional yeast
- 2 cloves garlic, minced
- 1/4 cup finely chopped onion
- 2 tablespoons chopped parsley or basil
- 1 teaspoon Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 large eggs (or 2 tbsp flaxseed meal + 5 tbsp water)
- Olive oil spray for baking
- 2 cups marinara or tomato basil sauce
- Grated Parmesan or vegan topping (optional)
- Fresh basil or parsley, chopped
Instructions
- Preheat oven to 400°F (200°C). Steam cauliflower florets for 5–6 minutes until tender. Drain and pat dry.
- Pulse cauliflower in a food processor until finely chopped. Transfer to a bowl and mix with quinoa, breadcrumbs, cheese or nutritional yeast, garlic, onion, herbs, Italian seasoning, salt, and pepper.
- Add eggs or flaxseed mixture and combine until firm enough to shape. Roll into 1-inch balls and place on a parchment-lined baking sheet.
- Spray lightly with olive oil and bake 25–30 minutes, turning halfway through, until golden-brown.
- Warm marinara sauce in a skillet and simmer meatballs for 5 minutes.
- Serve topped with Parmesan or vegan topping and fresh herbs over pasta, in subs, or as appetizers.
Notes
For best results, drain cauliflower thoroughly to avoid soggy meatballs. Do not overmix; chill mixture if too soft. These can be made ahead and freeze well for up to 3 months.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baked
- Cuisine: Vegetarian
Nutrition
- Serving Size: 1 serving
- Calories: 180
- Sugar: 5g
- Sodium: 420mg
- Fat: 8g
- Saturated Fat: 2g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 4g
- Protein: 8g
- Cholesterol: 55mg
Keywords: cauliflower meatballs, vegetarian, quinoa, healthy dinner, meatless recipe