• Skip to primary navigation
  • Skip to content
  • Skip to primary sidebar
  • Skip to footer

FatFree Vegan Kitchen

Simply delicious oil-free vegan recipes

  • Recipe Index
    • Recipes by Category
    • Recipes by Tag
    • Recipe Box
  • About Me
    • Press
  • NewsBites
  • Shop!
  • Website

Gluten-Free “Meatball” Mix

January 31, 2013 By Susan Voisin 60 Comments
Disclosure: This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. Privacy Policy.

Jump to Recipe Share on Facebook

Gluten-Free and Vegan Meatball Mix

I’ve been obsessed the last couple of weeks with coming up with a gluten-free, vegan meatball mix that I could keep on-hand to make quick “meatballs” for spaghetti and sandwiches. I don’t know what got me started on this quixotic mission, but the result is that I’ve made so many balls in the last few days that I’m sick of them, though still strangely obsessed.

Last night, as I was eating the latest batch atop shirataki noodles, I had the passing thought, “What if I just broke down and made a batch with gluten?” and my mouth blurted out, “Absolutely not!” My family eyed me warily and moved their knives out of my reach.

So this is it, my final version. It uses walnuts, kasha, and oatmeal to give the balls some texture and chickpea flour to hold it all together. It’s a completely dry mix, so you can make it in big batches and store it in the fridge until you’re ready to mix it with water.

Honestly, the texture is more like falafel (with an Italian flavor) than a meat substitute, but we still enjoyed them in meatball subs and on pasta (hubby and daughter) and on spaghetti squash and tofu shirataki noodles (wheat-avoiding me). Feel free to experiment with different seasonings, but if you become obsessed, don’t say I didn’t warn you.

Speaking of obsessions, I’ve been toying around with Google+ and a new app from Twitter called Vine. Check out the 6-second video of the meatball-making process that I created on Vine and then uploaded to Google+. And feel free to follow me at both (I’m SusanV on Vine).

Gluten-Free Meatballs and Spaghetti Squash

Gluten-Free and Vegan "Meatball" Mix
5 from 6 votes
Print SaveSaved! Add to Recipe BoxGo to Recipe Box

Gluten-Free "Meatball" Mix

Gluten Free
Soy Free
These balls are similar to falafel in texture, and because they are bean and grain based, they will fall apart if submerged in sauce for too long. So it’s best to add them to your sauce briefly after it’s hot or pour the sauce over them.
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 6
Author Susan Voisin

Ingredients

  • 1/3 cup chopped walnuts (1.5 ounce), or other nuts or seeds (see notes below)
  • 1/3 cup rolled oats (quick or old fashioned) or quinoa flakes
  • 1/2 cup chickpea flour (besan)
  • 1/4 cup kasha (gluten-free) or bulgur wheat (not gluten-free), fine or medium granulation
  • 1 tablespoon potato or corn starch
  • 1 tablespoon nutritional yeast
  • 2 teaspoons dehydrated onion flakes
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon granulated garlic
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon tomato powder , optional
  • 1/2 teaspoon fennel seeds , optional
  • 1/2 teaspoon red pepper flakes , optional
Prevent your screen from going dark

Instructions

  • Put the nuts and oats (or quinoa flakes) into a food processor and pulse several times to coarsely chop the nuts. Do not grind to a flour–they should be about the size of popcorn kernels. Pour into a bowl or storage bag.
  • Add all remaining ingredients and mix well. Keep prepared mix in the refrigerator until ready to use.
  • To make the entire batch of mix, pour it into a bowl and add 2/3 cup boiling water. Stir and let stand for 15 minutes as you preheat oven to 350 F.
  • Using wet hands, form the mixture into about 12 1-inch balls. Place on a silicone mat or oiled baking sheet. Bake for 20-25 minutes, turning once halfway through. Cover with hot spaghetti sauce and serve.
  • To make 1/2 a batch, measure out 3/4 of a cup of the mixture and add 1/3 cup boiling water. Proceed as above.

Notes

To keep these gluten-free, be sure to use gluten-free oats or quinoa flakes. Not all people following a gluten-free diet can tolerate oats, so ask first.
Variations: The fennel and red pepper flakes add a sausage flavor and spiciness, but you can leave them out for a milder taste. Tomato powder adds color and flavor but can be omitted; instead, try using tomato sauce instead of some of the water to hydrate the mix.
If you’re avoiding nuts and seeds, you can leave them out and add an extra 1/3 cup of oats.
Nutrition Facts
Gluten-Free "Meatball" Mix
Amount Per Serving (2 balls)
Calories 132 Calories from Fat 49
% Daily Value*
Fat 5.4g8%
Sodium 307mg13%
Carbohydrates 17.2g6%
Fiber 3g13%
Sugar 1.7g2%
Protein 5.3g11%
* Percent Daily Values are based on a 2000 calorie diet.

Nutritional info is approximate.

Course Main Course
Cuisine Gluten-free, Vegan
Keyword plant based meatballs, vegan meatballs
Have you made this recipe?Mention @SusanFFVK and tag #fatfreevegankitchen in your photos on Instagram.
Share on Facebook Share by Email

 

Susan

This post contains Amazon affiliate links to products I use. When you buy something through these links, I receive a commission that helps support this site. Thanks for your purchase!

Filed Under: Main Dishes, Plant-Based "Meats" and Main Dishes, Recipes, Sandwiches Tagged With: Eat-to-Live, Gluten-free, Higher-fat, Soy-free

Get NewsBites!

Sign up for our newsletter to receive new recipes & tips by email!

Privacy Policy
Previous Post: « Vegan Cabbage Rolls
Next Post: Healthy Hash Brown Casserole »

Reader Interactions

Comments

  1. sharon

    January 31, 2013 at 12:25 pm

    Hey,
    Thank you so much for this recipe! I have been plant based vegan for a while but just started being gluten free so this is really helpful..
    I LOVE your website btw 🙂
    Sharon

    Reply
  2. Mel

    January 31, 2013 at 2:17 pm

    This looks great whether its meatball or falafel like. I have followed your blog for awhile but never left a comment. I am long overdue in saying thanks for putting out great recipes in an interesting and thoughtful format. You are truly gifted at what you do.

    Reply
  3. moonwatcher

    January 31, 2013 at 2:32 pm

    Oh my goodness, Susan, these are an answer to a prayer!! Last night I made your beefless stew, using chickpeas. It came out fine, but I started wondering what I could use to replace the seitan or the tempeh or TVP. These would work great if made and then added to a warm bowl of stew, I think. AND. . .I just love how you can make up a batch of mix and have it in the fridge for when you want it. And that a half batch can be made as well as a whole. I really look forward to trying these out when all the elements come together!! THANK YOU!!

    Sorry to hear you are having to avoid wheat, but lucky for those of us who already have to that you are–a silver lining, maybe? Or an opportunity in disguise? Something like that.

    xoxo

    moonwatcher

    Reply
  4. Helyn

    January 31, 2013 at 4:35 pm

    Oh my goodness, that was great! You made me laugh with your blurting out comment and the family moving the knives. Very funny! This is a GREAT idea. Can’t wait to try it!

    Reply
    • Susan Voisin

      January 31, 2013 at 9:00 pm

      Thanks, Helyn!

      Reply
  5. Jeannie

    January 31, 2013 at 5:05 pm

    This looks great and can’t wait to try it. Like Sharon I’ve been a plant based vegan for sometime but only GF recently. Doing one is hard enough but the added element is a challenge!

    Reply
  6. moonwatcher

    January 31, 2013 at 6:19 pm

    ps: by the way, that little “Vine” video is really cool!!

    xo

    Reply
    • Susan Voisin

      January 31, 2013 at 8:59 pm

      Thanks! I’m looking forward to doing more of them–and learning how to do them better!

      Reply
  7. Lisa

    January 31, 2013 at 8:04 pm

    These look like the absolutely cutest sandwiches ever! What a great recipe 🙂

    Reply
    • Susan Voisin

      January 31, 2013 at 9:00 pm

      Thanks! 🙂

      Reply
  8. Stephi

    February 1, 2013 at 6:34 am

    These look good! 🙂

    Reply
  9. Ellen (Gluten Free Diva)

    February 1, 2013 at 7:13 am

    I’ve been looking for this exact type of recipe. Thank you for creating it! I would like to try it over Quinoa pasta for dinner tonight. In fact, I think I will!

    Reply
  10. Emily

    February 1, 2013 at 9:57 am

    Susan- why are you avoiding wheat. Just curious.

    Reply
    • Susan Voisin

      February 1, 2013 at 10:30 am

      Emily, I’m trying to lose weight and I find that wheat flour causes me to have cravings. Cutting it and sugar out of my diet have made a huge difference. No cravings and I feel great!

      Reply
  11. Kelly

    February 1, 2013 at 1:35 pm

    Thanks for sharing this – it looks fantastic! My husband is Italian and grew up eating meatballs, so I’m anxious to find a vegan recipe that we can both enjoy. I look forward to trying this!

    Reply
  12. fatfreeandhealthy

    February 2, 2013 at 8:03 pm

    Love this idea! Will try this with my family tomorrow. What kind of bread is that up there? I absolutely love all you recipes!

    Reply
  13. Carolyn Hurd

    February 4, 2013 at 11:10 am

    I tried your ginger cake. Whole family loved it! Could it be alter to a chocolate cake? Have enjoyed your blog for about a year now. Thanks, Carolyn Hurd

    Reply
    • Susan Voisin

      February 4, 2013 at 11:35 am

      I’m sure it could be adapted, but why not try one of my recipes for chocolate cake? My favorite is this Chocolate-Orange Cake.

      Reply
  14. BB

    February 5, 2013 at 10:15 am

    Thanks for this! I have been wanting to find more “meaty” substitutes for myself and my picky husband.
    You do really awesome work, thanks for sharing with us out in the internets!

    Reply
  15. Gloria Huerta

    February 5, 2013 at 2:36 pm

    I too have been toying around with a meatball recipe, but it has to not fall apart in hot broth, because I want it for Albondiga soup. I love what I finally came up w ith, using whole grain rice, black beans, amaranth ……. I will try yours and see if they pass the hot broth test!! HA HA!

    Reply
  16. Ricky

    February 6, 2013 at 5:22 am

    This sounds like a great meatball IMHO! I love just the sound of the fennel and red pepper flakes in it. I don’t usually do too many vegan recipes but I do love to eat healthy and this recipe just sounds (and looks) delicious. My niece has celiac disease (and is a vegan in the making) so I will definitely pass this on to her to try. Like the video too by the way.

    Reply
  17. Nina

    February 6, 2013 at 4:36 pm

    Great site. Wonderfully inventive recipes. Unfortunately, there is a great deal of evidence that because nutritional yeast is an excitotoxin that it damages brain cells. It is a glutamate exactly like MSG. It is disguised under many names – yeast extract, hydrolyzed yeast, vegetable protein, nutritional yeast, Bragg’s liquid aminos, etc. For anyone interested, you can look up Dr. Russell Blaylock and his groundbreaking research and dissemination of information that is widely known but not widely made available. Up to everyone to decide for themselves and to seek out information as they choose. Thanks Susan for your recipes and the forum to share!

    Reply
    • Susan Voisin

      February 6, 2013 at 9:10 pm

      We’ll just have to agree to disagree. I side with traditional science on the subject of nutritional yeast.

      Reply
  18. Vegan Radhika Sarohia

    February 9, 2013 at 3:00 am

    These look awesome!
    Too bad spaghetti squash is no longer in season, I could make a fantastic low-carb vegan spaghetti and meatballs…I’ll bookmark this to make later for sure:)

    Reply
  19. Fiona

    February 9, 2013 at 3:11 pm

    If I don’t mind gluten and I happen to have gluten flour on hand and not chickpea flour, do you think that would be an adequate substitute? Thank you! 🙂

    Reply
    • Susan Voisin

      February 15, 2013 at 10:18 am

      Gluten is tricky. It requires a different amount of liquid and no leavening, so I wouldn’t try substituting it without making several other changes.

      Reply
      • Fiona

        February 17, 2013 at 3:01 pm

        OK, thank you for the input! 🙂

        Reply
      • Fiona

        February 17, 2013 at 8:05 pm

        I decided to try it with gluten flour anyway lol. I left out the baking soda and used arrowroot instead of cornstarch. Kneaded it for a min or two after mixing with the boiling water and then baked as usual. They came out great except that the flavor of kasha was really strong so I’d leave that out next time and just use more oats or walnuts. (Or maybe beets!) I liked that this was so incredibly easy!

        Reply
  20. jonell strickland-

    February 15, 2013 at 9:34 am

    i just wanted to print a recipe how can i do it without getting all the commets
    i did not see a print recipe note
    just found this site i am excited we serve around 60- campers here in summer .
    i needed recipe i can use for vegan,vegetarian,gluten free so i can just make 1-item instead of 3.thank you!

    Reply
    • Susan Voisin

      February 15, 2013 at 10:17 am

      If you look just above the recipe to the right, you should see the “Print Recipe” link.

      Reply
  21. Marcia

    February 22, 2013 at 10:59 am

    I’ve been dying to make Albondigas using a recipe I got from a dear friend but didn’t know what to use for the meat balls! You have saved the day, thanks! She puts chopped mint in her’s and it’s lovely. Thought you might be interested in that tidbit. I will take your advise and not let them soak in the liquid but add them just before serving. Thanks Susan!

    Marcia

    Reply
  22. Claudia

    March 4, 2013 at 11:56 am

    Hi!!
    I was wondering if this can be used for hamburger patties?

    Reply
    • Susan Voisin

      March 4, 2013 at 12:08 pm

      You’ll have to cook them longer, but it may work. I wouldn’t make them too thick, though.

      Reply
  23. MC

    March 15, 2013 at 4:10 pm

    I made these earlier this week – we really enjoyed them! My omni-husband thought they were dense but ate them all up and my little girls ate one each too (they’re 2 and 5). I didn’t have Kasha so I used buckwheat flour…I’ll be making these more often:> Thanks Susan!

    Reply
  24. Erin

    April 4, 2013 at 11:15 am

    Where do you buy kasha (aside from the Amazon link)? I’ve never seen it before.

    Reply
    • Susan Voisin

      April 4, 2013 at 11:20 am

      I get it at the regular grocery store, I think near the rice.

      Reply
  25. Heather

    April 5, 2013 at 4:55 am

    We’re on holiday at the moment in a self catering cottage in Wales and I packed your meatball mix in a ziplock bag. All I have to do is add boiling water and we’ve got meatballs to go with the pasta and red sauce! perfect for travel!

    Reply
  26. denzil

    April 6, 2013 at 3:08 pm

    new to everything vegan so really appreciate your recipies. Many thanks, Denzil

    Reply
  27. Laura

    April 13, 2013 at 10:07 am

    Hi Susan,

    Don’t know why but I am craving meatballs suba, so I am going to make these today. 2 questions for you. I don’t have kasha or bulgar on hand, any idea on what to substitute or use extra of? Also, what did you use as sauce for your subs?

    Thanks Susan. I am looking forward to making yet another of your great recipes!

    Reply
    • Susan Voisin

      April 13, 2013 at 10:35 am

      Laura, you could try using more oats. That’s all I can think of! As for the sauce, it’s just spaghetti sauce out of a jar. 🙂

      Reply
  28. tess

    May 22, 2013 at 9:09 pm

    I’d be interested in the recipe for the whole grain / whole wheat looking- gluten free roll the ‘meatballs’ are in. Care to share? Thank you.

    Reply
  29. Esther J

    May 24, 2013 at 12:11 pm

    These are the best little things!

    This week, I was in and out of airports and whipped them up for the express purpose of popping in my mouth when I needed a little snack on a flight, or to accompany an airport salad. Did the trick wonderfully. And no sauce required to be yummy.

    So good!

    Reply
  30. Michele Vetter

    June 18, 2013 at 12:54 pm

    Is there a mix I casn buy already made? I have one arm and am on oxygen and do not feel like standing to find, mix, blend, sort and fiddle with many containers of stuff. I would like to buy online since I can’t get to the store anymore. Thank you. Michele

    Reply
    • Susan Voisin

      June 18, 2013 at 1:21 pm

      I’m sorry, Michele. I developed the recipe because I don’t know of an actual mix that you can buy. Perhaps one of my readers will chime in.

      Reply
  31. Sunshine

    July 10, 2013 at 9:05 pm

    Do you find that with the oats or quinoa flakes that one works better? What have you found to be the difference?

    Reply
  32. Lynn

    July 27, 2013 at 5:57 pm

    Thank you so much for this recipe! This is one of the very few vegan dishes that my family has really enjoyed. I didn’t say anything about it being vegan, I just served the “meatballs” with spaghetti and marinara sauce. It was gone in minutes. This is really good.

    Reply
  33. Lynda Adams

    October 22, 2013 at 11:23 am

    Hi there…I LOVE THIS SITE! Passing it on to my health conscience friends!
    I mostly love and can truly relate to your “experimenting”!!! I do it ALL THE time…sometimes even when I have company coming. I do admit, the company is usually “GOOD FRIENDS”! Keep up the good work you are doing! Bless you

    Reply
  34. Paige

    October 22, 2013 at 5:05 pm

    Hi! I don’t have chickpea flour, but do have almond flour. Do you think that will work? I know it will add some fat, but do you think it will work texture-wise? Thanks!

    Reply
    • Susan Voisin

      October 22, 2013 at 5:14 pm

      I’ve never worked with almond flour, so I’m afraid I just don’t know. My fear would be that it wouldn’t be sticky enough to hold them together.

      Reply
  35. Willeke

    January 12, 2014 at 7:44 am

    I would love to try these.. But it is hard to find kasha overhere (or too expensive for my buget) Is it possible to use buckwheat groats instead? Or is there something else I can subsistute it with?

    Reply
    • moonwatcher

      January 12, 2014 at 11:46 am

      Hi Willeke,

      I’m sure Susan will answer but I just saw your question and wanted to chime in. Kasha, to the best of my understanding, is simply pre-toasted buckwheat groats. The raw buckwheat groats are simply called “buckwheat groats.” So it would be fine to use those. That’s what I use when I’ve made these delicious meatballs!

      Reply
  36. LISA

    June 1, 2014 at 11:13 am

    Hello! New to your site can’t wait to try your recipes. My family and I have recently decided to do about half our meals meatless and see how it goes from their. This recipe looks delicious but would like to know what I could use instead of the Kasha and Bulgur Wheat. I am allergic to both Buckwheat and Wheat and my daughter is sensitive to gluten as well. What could I use as a substitute? Thanks Again!

    Reply
    • Susan Voisin

      June 1, 2014 at 2:33 pm

      I think any small grain, such as quinoa or millet, should do. Congratulations on your decision to cut down on meat!

      Reply
      • Lisa

        June 2, 2014 at 11:01 am

        Thanks so much for your reply. Quinoa will work we love that stuff! 🙂

        Reply
  37. Trina

    October 30, 2014 at 4:20 pm

    Hi, I just made these “meatballs” last night and both of us thought they were quite tasty! We had them with spaghetti and sauce, but I could tell that they would be good in a meatball sub as well. We are not GF, but I was looking for a recipe that used less processed ingredients. This will definitely become a regular recipe in our house – thanks!!

    Reply
  38. Peggy

    December 11, 2014 at 12:10 pm

    Any idea if these could be used in the crockpot for appetizers? Would they hold up? thanks!

    Reply
  39. Clea

    February 3, 2018 at 10:37 am

    What a fantastic idea! What would be a substitute for kasha? The only item I don’t have.

    Reply
    • Susan Voisin

      February 3, 2018 at 3:49 pm

      A chunky grain like bulgar whete or steel-cut oats should work. My only fear is that steel-cut oats might not cook as quickly as kasha.

      Reply
  40. Carol

    February 13, 2018 at 3:31 pm

    I’m so glad you had your meatballs mix obsession! Although not a newly posted recipe, I just found it about a week ago, made the mix within two or three days and the meatballs in an additional two or three days. In between I had the mix in a jar labelled “meatballs” in the fridge. It looked funny that way, but I didn’t want it to get confused with some other cereal grains I had in there. I ground up some buckwheat groats a little finer and had everything else except tomato powder. I’ll order some of that from Amazon because it seems like a useful item to have on hand. Everything about your recipe worked just fine and the balls were very good. What a great idea to be able to have on hand for a quick meal. Thank you so much.

    Reply
    • Susan Voisin

      February 13, 2018 at 5:37 pm

      Thank you for your detailed review. I’m so happy you liked them!

      Reply

Leave a Reply Cancel reply

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

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Welcome to My Kitchen!

Susan VoisinI'm Susan Voisin, and I love creating delicious whole foods plant-based dishes with no added oil. Be sure to follow me on Facebook and Instagram.
  • Bloglovin
  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter

Find It Fast

  • Instant Pot Recipes
  • Ridiculously Easy Recipes
  • Weight Watchers Recipes
  • Recipes by Tag (ingredient, gluten-free, etc.)
  • Complete Recipe Index

Find a Recipe

Allergens

All of my recipes are vegan, dairy-free, and fish free. To find recipes free of other allergens, click on an icon below.

Gluten FreeNut FreeSugar FreeSoy Free

Footer

Fall Favorites

Pasta Fagioli with Cranberry Beans and Kale

Pasta Fagioli with Cranberry Beans and Kale

Vegan Pumpkin Bread Pudding

Vegan Pumpkin Bread Pudding

Spaghetti Squash Pesto Lasagna

Spaghetti Squash Pesto Lasagna

Lentil Soup with Coriander and Cumin from FatFree Vegan Kitchen

Lentil Soup with Coriander and Cumin

See More Fall Favorites

  • Bloglovin
  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter
  • YouTube

Photos, original recipes, and text © Susan Voisin. All rights reserved. Do not republish content without permission.

Nutritional information is approximate and is not guaranteed to be 100% accurate. This site has no affiliation with Weight Watchers™️ and cannot guarantee accuracy of Points™️.

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Copyright © 2023 · Susan Voisin · Privacy Policy· Log in