Description
These Italian-style Lentil Meatballs are a hearty, plant-based alternative to traditional meatballs. Made with lentils, oats, Parmesan, and savory seasonings, they’re naturally gluten-free, oil-free, and vegetarian, with easy adaptations for vegan diets. Perfect for pasta, wraps, bowls, or salads.
Ingredients
¾ cup dry brown lentils (or 2 ⅓ cups cooked lentils)
1 large egg
⅓ cup rolled oats (gluten-free if needed)
⅓ cup Parmesan cheese, grated
½ tsp onion powder
½ tsp garlic powder
⅓ tsp sea salt (more to taste)
Black pepper, to taste
Optional: Chopped parsley
Optional: ¾ tsp Italian seasonings (or ½ tsp dried oregano + ¼ tsp dried basil)
Optional: ½ tsp smoked paprika
Optional: Cayenne pepper, to taste
Instructions
- Rinse the lentils thoroughly and cook in a pot with enough water to cover. Simmer for 20–25 minutes until tender. Drain and let cool slightly.
- In a food processor, pulse lentils until partly mashed. Add oats, Parmesan, egg, and seasonings. Pulse until a slightly sticky mixture forms. Alternatively, mash by hand or use a hand mixer, keeping some texture.
- With clean hands, roll the mixture into 1-inch meatballs.
- Oven Method: Preheat oven to 400°F (200°C). Line a baking sheet with parchment. Bake meatballs for 15–20 minutes, flipping halfway.
- Air Fryer Method: Preheat to 375°F (190°C). Air fry meatballs in a single layer for 12–15 minutes, shaking halfway.
- Skillet Method: Heat a non-stick skillet over medium heat with a small amount of oil. Cook meatballs for 3–4 minutes per side until golden.
- Serve warm with your favorite dish.
Notes
Use canned lentils to save time – just drain and rinse well.
To make vegan, use a flax egg and vegan Parmesan or nutritional yeast.
Can be made ahead: store mixture in fridge or freeze raw balls.
If mixture is too dry, add a splash of water; too wet, add more oats.
Best served with marinara, in wraps, or over salads.
Nutrition
- Serving Size: 3 meatballs
- Calories: 150
- Sugar: 1g
- Sodium: 220mg
- Fat: 5g
- Saturated Fat: 2g
- Unsaturated Fat: 2.5g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 5g
- Protein: 9g
- Cholesterol: 35mg
