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Home » All Recipes » Appetizer » Vegan Sweet and Sour Meatballs

Vegan Sweet and Sour Meatballs

Gluten-freeVegan

Published on: December 27, 2018 Last modified: February 1, 2021

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Vegan Sweet & Sour Meatballs are my favorite game day or party appetizer. They’re super tasty, easy to make, gluten-free and also FUN. Plus they have the PERFECT texture so everyone will love them….even meat eaters. Put some toothpicks out and call it finger food!

Small dish filled with vegan meatballs in a bright red sweet and sour sauce. Meatballs have brightly colored toothpicks in them.

This recipe has everything I would look for in a healthy appetizer: Gluten-free. Refined sugar-free. Vegan. Plenty of protein and fiber…all that and tasty too!

Ingredients for Gluten-free “Meat”balls

Ingredients for vegan meatballs: fresh parsley, garlic, shallot, ground flax, ground oats, tomato paste, chickpeas and spices.
Vegan Sweet and Sour Meatballs made with nothing but REAL food.
  • Chickpeas: for plant-based protein and hiber
  • Fresh Parsley: add taste, color and super green nutrition.
  • Tomato paste: bring on the authentic meatball color
  • Ground flax seeds: a healthier choice than bread crumbs…they add fiber and omega 3s.
  • Old fashioned oats: An excellent whole grain, gluten-free choice for a binder….with plenty of fiber to make them low on the glycemic index.
  • Shallots: hello flavor…and a bit milder than onions.
  • garlic: more flavor, plus antioxidants and it’s anti-inflammatory too.
  • Spices: oregano, crushed red pepper, white pepper, sea salt

Easy Vegan Meatballs

  1. Use a fork or potato masher to mash beans with other ingredients.
Beige bowl with large black fork mashing together beans, tomato paste, fresh parsley and spices to form vegan meatballs.

2. Use a small scoop to portion out batter into 30 “meat”balls on a large rimmed baking tray, lined with unbleached parchment paper.

Large rimmed baking tray lined with unbleached parchment paper. Small scoop portioning out vegan meatballs in neat rows on prepared tray.
First scoop and then wet your hands to roll. Simple.

3. Next, wet your hands to roll vegan meatballs into smooth rounds.

Vegan Sweet and Sour Meatballs

4. Bake in preheated oven…and BAM…just like that, they’re done. So easy…and you can make the sauce while they’re baking.

Vegan meatballs on a parchment lined baking tray in neat rows.

What to serve with vegan meatballs:

Although I absolutely adore these with sweet and sour sauce, and served with toothpicks as healthy finger food, there are myriad ways we enjoy these plant-based meatballs in our house:

  • Make them larger (you’ll get about 18) and serve with tomato sauce and zoodles for a super nourishing spaghetti and meatballs.
  • Meatball subs anyone?
  • Keep them “naked” (without sauce) and crumble over salad for a plant based protein topping.
  • Make them even smaller and pop them on your pizza.
  • They’re delish as part of a buddha bowl…..I like to include some baba ganoush, and a chopped salad with mine.
  • Divide into 6 portions, flatten them out and bake as directed for delicious veggie burgers.
  • Cook them in mushroom stroganoff for a vegan swedish meatball vibe. YUM!
  • Serve them over rice or a basic cauli-rice for a delicious Meatless Monday Dinner idea.
Vegan Sweet and Sour Meatballs
If you want to eat healthy food at a party, bring it!

A healthy appetizer that everyone will love.

Nutritious and Delicious aren’t mutually exclusive. Take these vegan sweet and sour meatballs for example.  While they may not have any actual meat in them, they resemble something familiar to most people with a sauce that is delicious. Some people will appreciate how healthy they are, others will appreciate how tasty they are. Either way, I promise, people will eat them, and enjoy them.

Vegan Meatballs in a sweet and sour sauce. Appetizer size in a small bowl with a white tea towel/green design on the side.
So delicious, even meat eaters will love these.

Healthy food doesn’t have to be complicated or something you save for when you’re home alone. If you want healthy options when you go to someone else’s house, THEN BRING SOME HEALTHY FOOD WITH YOU TO SHARE.

Vegan Sweet and Sour Meatballs in a small dish with colorful toothpics.
Fun Food that’s tasty and healthy too!
Continue to Content
Yield: 30 small or 18 large meatballs

Vegan Sweet and Sour Meatballs

Vegan Sweet and Sour Meatballs in a small dish with colorful toothpics.

Absolutely delicious vegan meatballs...with the perfect texture and they're gluten-free too. Everyone will love this easy recipe. Serve it as a healthy appetizer with a no-sugar sweet and sour sauce or with marinara sauce for a Meatless Monday dinner.

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes

Ingredients

  • 3 Tablespoons tomato paste
  • 2 Tablespoons olive oil
  • 2 Tablespoons flax meal (ground flax seeds)
  • ¼ cup water
  • 1 15-oz can chickpeas, rinsed and drained
  • ½ cup ground oatmeal
  • 3 cloves garlic, pressed
  • 1 shallot, minced
  • ¼ cup fresh parsley, chopped
  • 1 teaspoons dried oregano
  • ½ teaspoon crushed red pepper
  • ½ teaspoon white pepper
  • ½ teaspoon coarse sea salt

Sweet & Sour Sauce

  • ½ cup tomato paste
  • 1/3 cup pineapple juice
  • 1/3 cup lemon juice
  • 1/3 cup maple syrup
  • 2 Tablespoons arrowroot powder
  • ¼ teaspoon coarse sea salt

Instructions

  1. Mix tomato paste, olive oil, flax meal and water. Set aside.
  2. Preheat oven to 350. Line a small rimmed baking sheet with unbleached parchment paper and set aside.
  3. Mash chick peas with fork or potato masher. Mix in tomato mixture, oats, garlic, shallot, herbs and spices until well blended
  4. Use a small scoop or spoon to dish out 30 “meat” balls onto prepared pan. Wet hands and roll into balls.
  5. Bake 25 minutes, until firm.
  6. Meanwhile, make the sauce. In a small saucepan over medium heat, whisk together all ingredients. Continue to whisk as sauce begins to thicken. This will take about 5 minutes. You do not need to whisk constantly, but just enough so that sauce doesn’t boil or thicken inconsistently.
  7. When meatballs are done baking, add to the sauce and cook for about 5 minutes. Serve warm with toothpicks as an appetizer; or serve over rice or spaghetti squash as a main meal.
  8. MAKE AHEAD: Store cooked “meat” balls (without sauce) in the fridge for up to one week or in the freezer for up to 3 months. Thaw and then gently reheat on the stove in the sauce for about 10 minutes, until warmed through.

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Nutrition Information

Yield

6

Serving Size

1

Amount Per Serving Calories 256Total Fat 8gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 6gCholesterol 0mgSodium 467mgCarbohydrates 37gFiber 7gSugar 20gProtein 8g

The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.

Did you make this recipe?

Please leave a review below, then snap a picture and tag me @dkhealthcoach and use #debraklein on Instagram so I can see it!

© Debra
Cuisine: American / Category: Appetizer

Filed Under: Appetizer, Gluten-free, Main Course, Popular, Vegan

Previous Post: « Yellow Split Pea Soup {vegan}
Next Post: Grain-free Blueberry Muffins »

Reader Interactions

Comments

  1. Jasmin Closson

    December 28, 2018 at 9:48 am

    These look yummy!! Can’t wait to share them with the fam!
    ★★★★★
    Reply
    • Debra Klein

      December 30, 2018 at 7:02 pm

      Great Jasmin! Enjoy.
      Reply
  2. Gloria

    December 28, 2018 at 10:06 am

    Sounds like an interesting twist on a meatball. I have not used flax in this way before. Might be a fun kitchen experiment for the New Year. These would be fun for a party appetizer.
    ★★★★★
    Reply
    • Debra Klein

      December 30, 2018 at 7:00 pm

      Super fun appetizer. The flax works in a similar way that an egg would to hold things together...but more fiber and vegan.
      Reply
  3. Lisa

    December 28, 2018 at 7:02 pm

    Too many sweets and rich foods have played havoc on my figure this holiday - and my husband is complaining of the same thing. We are definitely in the camp of needing to get back on track. these "meat"balls sound like a great way to recalibrate our diets without sacrificing flavor. Thanks for the tips!
    ★★★★★
    Reply
    • Debra Klein

      December 30, 2018 at 7:00 pm

      You're welcome. 'Tis the season....for both, indulgences and healthy food.
      Reply
  4. Tracy

    December 29, 2018 at 7:23 pm

    Phew. Thank you! Yes, I needed that deep breath and a reminder that there's no need to feel gluttonous or guilty but that I can still eat delicious food. These meatballs are exactly what I'm going to bring to a NYE party to spread that word, too! Thank you!!
    ★★★★★
    Reply
    • Debra Klein

      December 30, 2018 at 6:58 pm

      Excellent Tracy. Glad I could prompt you to redirect your thoughts, and happy to help with a healthy recipe. Thanks for being the light and spreading the health.
      Reply
  5. Daniela

    December 30, 2018 at 5:42 pm

    I love a delicious and nutritious appetizer! I'm about to host tapas and wine party, and these meatballs would be perfect for it (I have a couple of friends that are vegan). Thank you for the wonderful recipe!
    ★★★★★
    Reply
    • Debra Klein

      December 30, 2018 at 6:56 pm

      You're welcome Daniela. Sounds like a fun party! Enjoy.
      Reply
  6. Traci

    December 31, 2018 at 10:36 am

    What a beautiful recipe, Debra. I'm not vegan-restricted, but I always love a dish that's enticing in every way, and happens to be vegan. You've accomplished both with this one! Great game day or holiday party recipe...thanks for sharing! :)
    ★★★★★
    Reply
    • Debra Klein

      January 2, 2019 at 9:28 pm

      Thanks. I took these to a New Years Eve party and even the meat eaters enjoyed them.
      Reply
  7. Dana

    January 2, 2019 at 1:10 pm

    I absolutely love the idea of making cheatballs out of chickpeas! They're so hearty and delicious, and despite not being a vegetarian myself, I love eating vegetarian meals every once in a while. I mean, why not? These are so flavorful and tender, and that sauce! Finger-lickin' good.
    ★★★★★
    Reply
    • Debra Klein

      January 2, 2019 at 9:26 pm

      Cheatballs!! I love it!!! Everything you say is true....why not??
      Reply
  8. Carmy

    January 3, 2019 at 3:52 pm

    These look so fun! I'm going to have to start subbed chickpeas for meat in meatballs. They have that same hearty feeling to it and it makes for such a delicious meat substitute. I'm so glad holiday season is about to be over because I need a break from all the heavy foods, this is such a good alternative meatball recipe!
    ★★★★★
    Reply
    • Debra Klein

      January 7, 2019 at 11:18 am

      Thanks Carmy...try them over spaghetti squash...yum!!
      Reply
  9. Marisa Franca

    January 5, 2019 at 12:10 pm

    What a great sub for meat!! I wouldn't say there was any "gluttony" in the food I ate. It was just a bit higher in calories than what we normally eat. So right now a recipe such as this is welcome just to get back to lighter fare. Good recipe!!
    ★★★★★
    Reply
    • Debra Klein

      January 7, 2019 at 11:16 am

      Nice distinction on the gluttony!
      Reply
  10. Tina

    January 13, 2019 at 10:30 am

    This looks like a great meatless Monday night meal or a wonderful meal prep choice that is light and healthy after all of the heavy foods of the holidays. An interesting way to use chickpeas, and I like that the sauce has a bit of maple to add to the sweetness along with the pineapple juice.
    ★★★★★
    Reply
    • Debra Klein

      January 13, 2019 at 5:21 pm

      Yes!! The sweet mixed with the sour is just ideal for these.
      Reply

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Hi, I'm Debra. I help busy women, like you, create better health and more energy for themselves and their families. How? By showing you how eating more plants can be easy, fun, and delicious.

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