I've tried it all and I can confidently say that textured vegetable protein (TVP) is the best ingredient to make high-protein plant-based meatballs with a meaty texture. These meatballs are made with simple pantry ingredients and are packed with 25 grams of protein per serving.
Making vegan meatballs can be a long process depending on the ingredients you're using. I wanted this recipe to be as simple and dinner-friendly as possible.
There are 4 simple steps involved:
- Rehydrating the TVP which is key for texture
- Making the meatball mixture which is key for flavor
- Quickly pan-frying the meatballs for a golden crust
- Baking them for a crispy exterior
What is TVP?
TVP stands for "textured vegetable protein" and is usually made of soy or pea protein. You can find it in different shapes, such as crumbles, chunks, or strips.
There are 3 things I love about TVP. First, it's a great plant-based protein source and ground beef alternative packed with 51 grams of protein/100 grams. As a result, 2 of these meatballs contain 25 grams of plant protein!
Second, it's made from 1 single ingredient (usually defatted soy flour). This is why I prefer it to store-bought ground meat alternatives which are usually packed with additives and flavorings.
Last, the neutral flavor of TVP allows you to season it however you like it. Whether it's with Italian seasoning in vegan zucchini boats or in an Asian way like these TVP lettuce wraps.
Key ingredients and substitutions
- TVP granules: You'll need the finest form of TVP for this recipe, namely TVP granules, which you may know as soya mince (e.g., from Bob's Red Mill or Anthony's). They are easy to rehydrate and blend into dough. If you substitute them with TVP chunks, make sure to substitute them by weight and not by volume.
- Vegetable broth: For the most flavor, you can rehydrate the TVP in vegetable broth. It will soak everything up. I find mixing vegetable broth powder (or a bouillon cube) with water to be the most affordable, just make sure it has clean ingredients.
- Rolled oats and flax seeds: They act as a binder and keep the TVP mixture from falling apart when rolling it into balls. It's a great way to replace bread crumbs and keep these meatballs gluten-free.
- Nutritional yeast: It doesn't add a distinguishable cheesy taste as it does in other recipes but adds some depth of flavor.
- Seasoning: I like to keep it similar to traditional meatballs with a blend of oregano, parsley, garlic, and pepper. For some umami flavor, I'm using tamari (or gluten-free soy sauce) instead of salt.
How to make TVP meatballs
STEP 1: Rehydrate the TVP. To make sure the TVP granules absorb all the moisture, it's best to hydrate them on the stove. The heat promotes absorption, which is essential to prevent the meatballs from getting mushy. Sauté the minced onion and garlic in a pan with olive oil. Add in the dry TVP, veggie broth, and tamari and let it cook for 10 minutes.
STEP 2: Blend. I don't know about you but I'm not a fan of rolled oats in vegan meatballs. That's why we're blending them with the flaxseeds, nutritional yeast, and spices until finely ground before mixing them with the TVP. I find that a food processor fitted with an S-blade is the best tool for making the meatball mixture.
STEP 3: Blend all the ingredients. Add the rehydrated TVP to the food processor and blend until combined.
STEP 4: Shape the TVP meatballs. Roll about 3 tablespoons of dough into balls. I use a cookie scoop to portion it out.
STEP 5: Bake. For the meatballs to get a beautiful golden brown crust (and to make them resemble true meatballs), I like to pan-fry them in olive oil over medium-high heat for 1-2 minutes on each side. Then, put them on a prepared baking sheet and bake them at 350°F (180°C) for 15 minutes.
STEP 6: Add them to the marinara sauce. Add some marinara sauce to the pan you used to rehydrate the TVP and pan-fry the meatballs. Pour in the marinara sauce and reheat it over medium heat. Add the baked meatballs to the pan and give it a good stir. Serve with spaghetti, rice, or your favorite side dish.
Storage tips
You can store the vegan TVP meatballs in an airtight container in the refrigerator for 3 days. Do not store them in the sauce or they will soak up moisture from the sauce and lose their firm crispy texture.
My favorite way to reheat them is in the oven at 350°F (180°C) for 10 minutes. You can also use an air fryer. Alternatively, reheat them in a pan but they will not be as crispy on the outside.
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The recipe
TVP Meatballs
Ingredients
- 1 yellow onion
- 2 garlic cloves
- 1 cup (90 g) TVP granules also called soya mince
- 1 cup (240 ml) vegetable broth I use vegetable broth powder dissolved in water
- ½ cup (55 g) rolled oats gluten-free if needed
- 2 tablespoon flax seeds
- 2 tablespoons nutritional yeast
- 2 tablespoons tamari
Seasoning
- 1 teaspoon dried oregano
- 1 teaspoon dried parsley
- ½ teaspoon garlic powder
- ⅛ teaspoon black pepper
For serving
- 12 oz (350 ml) marinara sauce
- 4 servings spaghetti gluten-free if needed
Instructions
- Onion and garlic: Finely chop the onion. Mince the garlic. Heat a pan with olive oil. Sauté the onion and garlic for 2 minutes over medium-high heat.
Rehydrate: Add the dry TVP granules, vegetable broth, and tamari to the pan. Cook over medium heat for 10 minutes until all the liquid has been absorbed.
Blend: Add the oats, flaxseeds, nutritional yeast, basil, oregano, parsley, paprika, garlic powder, and pepper to a food processor (or to a bowl if using an immersion blender). Blend until the oats are finely ground. Then, add in the TVP mixture. Pulse to combine.- Oven: Preheat the oven to 350°F (180°C).
Shape: Roll about 2 heaped tablespoons of the mixture into a ball. I like to use a cookie scoop to portion it out. Repeat with the entire mixture.- Brown: Add a little olive oil to the pan you use to rehydrate the TVP (no need to wash it). Brown the meatballs for 1-2 minutes on each side.
Bake: Place the meatballs on a parchment-lined baking sheet. Bake for 15 minutes until firm and golden brown.
Sauce: Warm up the marinara sauce in the same pan. Add in the baked TVP meatballs. Serve with cooked spaghetti.
Nutrition
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