Italian Vegetable Meatballs Recipe

I’m sharing a Veggie Meatballs Recipe that uses just a few simple ingredients to make healthy Italian vegetable meatballs for pasta night, with air fryer or oven options and 10 grams of protein and 5 grams of fiber for every five meatballs.

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I never thought chickpeas and grated zucchini could turn into something this sneaky and satisfying, but I was wrong. These Italian Vegetable Meatballs have bright herb notes and just enough garlic to keep you guessing, they crisp up whether you air fry or oven bake and hold together way better than you’d expect.

They’re lighter than typical meatballs but still filling, and every few bites give a good boost of protein and fiber. I call it my favorite Veggie Meatballs Recipe, the kind of thing that makes you rethink what “meatball” even means.

Ingredients

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Creamy, nutty chickpeas add protein and fiber, help bind without meat, not sweet.
Zucchini adds moisture, mild flavor, low calories, boosts fiber, squeeze out excess water.
Slight sweetness from carrot, crunchy texture, vitamin A and color, keeps it fresh.
Onion and garlic give savory depth and aroma, small carbs, they hide blandness.
Breadcrumbs add chew and carbs, almond flour adds nuttiness and healthy fats.
Egg binds and adds protein, flax mixed with water makes a vegan binder.
Parmesan brings umami and salt, nutritional yeast gives cheesy, dairy free flavor.
Olive oil helps browning, adds healthy fats and flavor, brush before air frying.
Parsley and basil brighten everything, basil’s sweet, parsley is fresh.

Ingredient Quantities

1 (15 oz) can chickpeas, drained and rinsed

1 cup grated zucchini, squeezed dry

1/2 cup grated carrot

1/3 cup finely chopped onion

2 garlic cloves, minced

1/2 cup gluten free breadcrumbs or 1/3 cup almond flour

1 large egg (optional, for binding)

1 tbsp ground flaxseed plus 3 tbsp water, if you want to skip the egg

1/4 cup grated Parmesan or 3 tbsp nutritional yeast for a dairy free option

2 tbsp chopped fresh parsley

1 tbsp chopped fresh basil or 1 tsp dried basil

1 tsp Italian seasoning

1/2 tsp salt

1/4 tsp black pepper

pinch red pepper flakes, optional

1 to 2 tbsp olive oil for browning or brushing before air frying

How to Make this

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1. Preheat oven to 400°F if baking, or set air fryer to 375°F. If skipping the egg, mix 1 tbsp ground flaxseed with 3 tbsp water and let it sit 5 minutes to thicken.

2. Pulse the drained chickpeas in a food processor until mostly broken down but still a little chunky, or mash them with a fork or potato masher if you dont have a processor.

3. Grate the zucchini and carrot. Put the zucchini in a clean towel or cheesecloth and squeeze out as much liquid as you can, you want it dry so the mixture will hold.

4. In a big bowl combine the chickpeas, squeezed zucchini, grated carrot, finely chopped onion and minced garlic. Add 1/2 cup gluten free breadcrumbs or 1/3 cup almond flour, 1/4 cup grated Parmesan or 3 tbsp nutritional yeast, 2 tbsp chopped parsley, 1 tbsp chopped basil (or 1 tsp dried), 1 tsp Italian seasoning, 1/2 tsp salt, 1/4 tsp black pepper and a pinch of red pepper flakes if you like heat.

5. Add your binder: either 1 large egg beaten, or the prepared flax “egg”. Mix with your hands or a spoon just until combined, dont overwork it. If the mixture seems too wet add a little more breadcrumbs or almond flour 1 tbsp at a time, if too dry add a splash of water or olive oil.

6. Chill the mixture 10 to 20 minutes in the fridge to firm up, this really helps them hold their shape when cooking.

7. Form into balls using a tablespoon or small cookie scoop and press them together firmly with your hands. Wet your hands slightly to stop sticking. Place on a parchment lined tray as you go.

8. Cooking options: For oven bake place balls on the tray, brush or spray with 1 to 2 tbsp olive oil, bake 18 to 22 minutes turning once halfway until golden. For air fryer brush or spray with oil and air fry at 375°F for about 10 to 12 minutes, shake or turn halfway. For extra crispness you can quickly brown them 2 to 3 minutes per side in a skillet with a little oil then finish in the oven for 6 to 8 minutes.

9. Always test one ball first to check seasoning and texture before cooking the whole batch; adjust salt or add a bit more binder if it falls apart.

10. Let the meatballs rest 3 to 5 minutes before serving so they firm up, serve with pasta and marinara or a salad. To freeze: flash freeze on a tray then transfer to a freezer bag, reheat from frozen in oven at 350°F until hot.

Equipment Needed

1. Oven or air fryer set to 400°F or 375°F
2. Food processor or fork/potato masher for smashing the chickpeas
3. Box grater for the zucchini and carrot
4. Clean kitchen towel or cheesecloth to squeeze out the zucchini
5. Large mixing bowl
6. Measuring cups and spoons
7. Tablespoon or small cookie scoop for portioning (or just use a spoon)
8. Baking sheet lined with parchment paper
9. Skillet and spatula or tongs for quick browning if you want extra crispness

FAQ

Q: Can I make these Italian Vegetable Meatballs gluten free? A: Yes. Use gluten free breadcrumbs or swap in 1/3 cup almond flour like the recipe says. If the mixture seems too wet add another tablespoon of almond flour or breadcrumbs. Also make sure the zucchini is squeezed super dry so they hold together better.

Q: How do I make them vegan or egg free? A: Easy. Skip the egg and use the flax "egg" from the ingredients (1 tbsp ground flaxseed plus 3 tbsp water). Let that sit a few minutes till gelled. Use nutritional yeast instead of Parmesan for cheesy flavor. You might need a tiny bit more binder if the mix still feels loose.

Q: Will they fall apart when cooking? A: They can if the mix is too wet. Fixes: squeeze the zucchini in a towel, drain and pulse the chickpeas instead of mashing too roughly, chill the formed balls 15 to 30 minutes so they set, and press them firmly when shaping. If still loose add a little more breadcrumb or almond flour.

Q: Best cooking methods and times? A: Air fryer: preheat to 375 F and brush or spray balls with a little oil, then cook 10 to 12 minutes shaking or flipping halfway. Oven bake: 400 F for about 18 to 22 minutes, flip once. Stovetop: brown gently in 1 to 2 tbsp oil over medium heat 2 to 3 minutes per side then finish in the oven 10 minutes if needed.

Q: Can I freeze them and how do I reheat? A: Yes. Freeze raw or cooked. For raw, flash freeze on a tray till firm then bag them so they dont stick. Bake from frozen at 375 F for 20 to 25 minutes, or air fry frozen for 12 to 15 minutes. For cooked, reheat in oven 350 F 8 to 12 minutes or air fry 5 to 8 minutes.

Q: What are quick tips to make them taste better? A: Dont skip the garlic and herbs, use fresh parsley/basil if you got it, and add a pinch of red pepper flakes for a little kick. Pulse the chickpeas in a food processor so theres some texture, but dont puree them. Taste the mix before shaping if you want to tweak salt or herbs.

Italian Vegetable Meatballs Recipe Substitutions and Variations

Chickpeas: cannellini or other white beans; cooked green or brown lentils (mash a bit); mashed firm tofu (press and drain well).
Grated zucchini: grated yellow summer squash; finely chopped spinach (squeeze out extra moisture); grated eggplant (salt then squeeze to remove water).
Gluten free breadcrumbs / almond flour: gluten free rolled oats pulsed to crumbs; crushed gluten free crackers; cooked quinoa or mashed potato used as a binder instead.
Egg / flax egg: chia egg (1 tbsp chia + 3 tbsp water); 2-3 tbsp aquafaba; 1/4 cup applesauce for moisture (may add slight sweetness); or add extra almond flour/breadcrumbs for structure.

Pro Tips

1. Get the zucchini super dry. Salt it lightly, let it sit 5 to 10 minutes to pull out extra water, then squeeze with a clean towel and press with a plate if you can. If it stays wet the balls will turn out mushy and fall apart.

2. Don’t overprocess the chickpeas. Pulse until broken up but still a little chunky, or you’ll get a gluey texture. If you want a smoother bite, rub a handful between towels to peel off some skins first, though that’s extra work.

3. Nail the binder and chill. If you skip the egg, stick with the flax “egg” but add breadcrumbs or almond flour a tablespoon at a time until the mix holds when squeezed. Then chill 10 to 20 minutes before forming so they firm up and won’t fall apart in the pan or air fryer.

4. Crisping and storage hacks. Brush or spray oil and don’t crowd the air fryer or oven so air can circulate, flip once for even browning, and if you want ultra crisp, sear 2 to 3 minutes per side in a skillet then finish in the oven. To freeze, flash freeze on a tray so they don’t stick together, then bag them and reheat from frozen in the oven at about 350 degrees until hot.

Italian Vegetable Meatballs Recipe

Recipe by Francis Mead

0.0 from 0 votes

Servings

servings

Calories

263

kcal

Equipment: 1. Oven or air fryer set to 400°F or 375°F
2. Food processor or fork/potato masher for smashing the chickpeas
3. Box grater for the zucchini and carrot
4. Clean kitchen towel or cheesecloth to squeeze out the zucchini
5. Large mixing bowl
6. Measuring cups and spoons
7. Tablespoon or small cookie scoop for portioning (or just use a spoon)
8. Baking sheet lined with parchment paper
9. Skillet and spatula or tongs for quick browning if you want extra crispness

Ingredients

1 (15 oz) can chickpeas, drained and rinsed
1 cup grated zucchini, squeezed dry
1/2 cup grated carrot
1/3 cup finely chopped onion
2 garlic cloves, minced
1/2 cup gluten free breadcrumbs or 1/3 cup almond flour
1 large egg (optional, for binding)
1 tbsp ground flaxseed plus 3 tbsp water, if you want to skip the egg
1/4 cup grated Parmesan or 3 tbsp nutritional yeast for a dairy free option
2 tbsp chopped fresh parsley
1 tbsp chopped fresh basil or 1 tsp dried basil
1 tsp Italian seasoning
1/2 tsp salt
1/4 tsp black pepper
pinch red pepper flakes, optional
1 to 2 tbsp olive oil for browning or brushing before air frying

Directions

Preheat oven to 400°F if baking, or set air fryer to 375°F. If skipping the egg, mix 1 tbsp ground flaxseed with 3 tbsp water and let it sit 5 minutes to thicken.
Pulse the drained chickpeas in a food processor until mostly broken down but still a little chunky, or mash them with a fork or potato masher if you dont have a processor.
Grate the zucchini and carrot. Put the zucchini in a clean towel or cheesecloth and squeeze out as much liquid as you can, you want it dry so the mixture will hold.
In a big bowl combine the chickpeas, squeezed zucchini, grated carrot, finely chopped onion and minced garlic. Add 1/2 cup gluten free breadcrumbs or 1/3 cup almond flour, 1/4 cup grated Parmesan or 3 tbsp nutritional yeast, 2 tbsp chopped parsley, 1 tbsp chopped basil (or 1 tsp dried), 1 tsp Italian seasoning, 1/2 tsp salt, 1/4 tsp black pepper and a pinch of red pepper flakes if you like heat.
Add your binder: either 1 large egg beaten, or the prepared flax "egg". Mix with your hands or a spoon just until combined, dont overwork it. If the mixture seems too wet add a little more breadcrumbs or almond flour 1 tbsp at a time, if too dry add a splash of water or olive oil.
Chill the mixture 10 to 20 minutes in the fridge to firm up, this really helps them hold their shape when cooking.
Form into balls using a tablespoon or small cookie scoop and press them together firmly with your hands. Wet your hands slightly to stop sticking. Place on a parchment lined tray as you go.
Cooking options: For oven bake place balls on the tray, brush or spray with 1 to 2 tbsp olive oil, bake 18 to 22 minutes turning once halfway until golden. For air fryer brush or spray with oil and air fry at 375°F for about 10 to 12 minutes, shake or turn halfway. For extra crispness you can quickly brown them 2 to 3 minutes per side in a skillet with a little oil then finish in the oven for 6 to 8 minutes.
Always test one ball first to check seasoning and texture before cooking the whole batch; adjust salt or add a bit more binder if it falls apart.
Let the meatballs rest 3 to 5 minutes before serving so they firm up, serve with pasta and marinara or a salad. To freeze: flash freeze on a tray then transfer to a freezer bag, reheat from frozen in oven at 350°F until hot.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.