Craving the cozy comfort of spaghetti and meatballs but want to keep things light and plant-forward? You’ve come to the right place! These incredible Broccoli ‘Meatballs’ are the answer. We’re swapping out meat for a powerhouse combination of tender broccoli and protein-rich ground almonds, held together with Parmesan and eggs. Infused with fresh basil, parsley, and a hint of cayenne, they’re baked to golden-brown perfection and simmered in a simple, rustic garlic-tomato sauce. They’re naturally gluten-free, packed with flavor, and have a surprisingly satisfying texture that will win over even the most dedicated carnivores. Let’s get cooking!
Ingredients
• For the Broccoli Meatballs
• 4 cups / 370g broccoli florets, from about 1 large head
• 1 cup / 140g raw almonds
• ¼ cup / 25g grated Parmesan cheese
• ¼ cup / 10g finely chopped fresh basil
• ¼ cup / 10g finely chopped fresh parsley
• 2 cloves garlic, minced
• ⅛ tsp cayenne pepper
• 2 large eggs
• Salt and black pepper, to taste
• For the Garlic-Tomato Sauce
• 1 Tbs / 15 ml olive oil
• ¼ cup / 40g diced white onion
• 1 large garlic clove, finely chopped
• 1 28-oz / 794g can crushed tomatoes
Instructions
1. Make the Broccoli Meatballs
2. Prep your station: Preheat the oven to 350°F / 175°C and line a large baking sheet with parchment paper.
3. Steam the broccoli florets for about 10 minutes, until they are tender and vibrant green. Set aside to cool slightly.
4. In a food processor, pulse the raw almonds until they form a fine, flour-like meal. Transfer the ground almonds to a large mixing bowl.
5. Add the cooled, steamed broccoli to the now-empty food processor and pulse until it’s finely chopped. Add this to the bowl with the ground almonds.
6. To the bowl, add the grated Parmesan, chopped basil and parsley, minced garlic, and cayenne pepper. Season generously with salt and black pepper and stir to combine.
7. In a separate small bowl, lightly whisk the two eggs. Pour the eggs into the broccoli mixture and mix everything together until well combined.
8. Using your hands, shape the mixture into 12 evenly-sized meatballs, pressing firmly so they hold together. Arrange them on your prepared baking sheet.
9. Bake for 25 minutes, or until the meatballs are golden brown and firm to the touch.
10. Make the Garlic-Tomato Sauce
11. While the meatballs bake, heat the olive oil in a large saucepan or skillet over medium heat.
12. Add the diced onion and finely chopped garlic, and sauté for about 5 minutes until the onion has softened and is translucent.
13. Pour in the can of crushed tomatoes with their juice. Stir to combine and bring the sauce to a gentle simmer.
14. Reduce the heat and let the sauce cook for 20 minutes, stirring occasionally, until it has thickened. Season to taste with salt and pepper. Serve the baked meatballs with the warm sauce.
Nutritional Information
• Nutrition Information
• Per serving (serves 4)
• Calories: 350
• Protein: 18 g
• Total Fat: 23 g
• Saturated Fat: 3 g
• Carbohydrates: 28 g
• Cholesterol: 97 mg
• Sodium: 503 mg
• Fiber: 10 g
• Sugar: 10 g
Pro Tips
• For a party-perfect appetizer, shape the mixture into 30 smaller meatballs and reduce the baking time to 15-20 minutes.
• After steaming and cooling the broccoli, gently squeeze out any excess water using a clean kitchen towel. This helps the meatballs bind together better and prevents them from being too soft.
• For an extra-crispy exterior, lightly brush the meatballs with olive oil before baking. You can also broil them for the last 1-2 minutes of cooking, watching carefully to prevent burning.
• The uncooked meatballs can be formed ahead of time and stored in an airtight container in the refrigerator for up to 24 hours before baking.
FAQ
Q: Can I make these broccoli meatballs vegan
A: Yes, you can easily make this recipe vegan with two simple substitutions. Replace the Parmesan cheese with an equal amount of nutritional yeast for a cheesy, savory flavor. To replace the eggs, use two ‘flax eggs’. To make them, mix 2 tablespoons of ground flaxseed with 6 tablespoons of water, let it sit for 5-10 minutes to thicken, and then add it to your mixture as you would the regular eggs.
Q: Is there a nut-free alternative to the ground almonds
A: Absolutely. For a nut-free version, you can substitute the ground almonds with an equal amount of ground raw sunflower seeds or pumpkin seeds (pepitas). Pulse them in the food processor just like the almonds to create a fine meal. This will provide a similar texture and binding quality while keeping the recipe nut-free.
Q: Are these vegetarian meatballs a good source of protein
A: Yes, they are a great source of plant-forward protein. One serving contains approximately 18 grams of protein, primarily from the combination of ground almonds, Parmesan cheese, and eggs. This makes them a satisfying and nutritious main course for a vegetarian meal.
Q: How do I store and reheat leftover broccoli meatballs
A: For best results, store the cooked meatballs and the tomato sauce in separate airtight containers in the refrigerator for up to 4 days. To reheat, gently simmer the meatballs in the sauce on the stovetop until warmed through. You can also freeze the baked meatballs on a baking sheet before transferring them to a freezer-safe bag for up to 3 months.
