Flavorful, Hearty, And Easy To Make!

Umami-rich flavor: Tomato paste, soy sauce (or tamari), and mushrooms add depth. Fresh garlic, onion, and Italian herbs round it out for that classic meatball profile.

Easy to handle: Chilling the mixture briefly helps the balls hold shape. A quick bake before saucing locks everything in.

Versatile base: Keep them Italian-style for pasta night, or switch spices for Mediterranean bowls or BBQ subs.

Shopping List

• Cooked brown or green lentils (1 1/2 cups; canned and drained works)
• Cremini or button mushrooms (8 ounces), finely chopped
• Yellow onion (1 small), finely chopped
• Garlic (3 cloves), minced
• Rolled oats (1/2 cup), pulsed into coarse crumbs
• Breadcrumbs (3/4 cup), plain or panko
• Ground flaxseed (2 tablespoons) + water (5 tablespoons) for flax “egg”
• Tomato paste (1 tablespoon)
• Soy sauce or tamari (1 tablespoon)
• Olive oil (2 tablespoons), plus more for the pan
• Dried Italian seasoning (2 teaspoons)
• Smoked paprika (1/2 teaspoon)
• Red pepper flakes (optional, 1/4 teaspoon)
• Fresh parsley (2 tablespoons), chopped
• Salt and black pepper to taste
• Marinara sauce (for serving)
• Cooked spaghetti, sub rolls, or grains (optional, for serving)

Step-by-Step Instructions

1. Make the flax “egg”: In a small bowl, stir ground flaxseed with water. Let it thicken for 10 minutes.This helps bind the meatballs without eggs.
2. Prep the oats: Pulse rolled oats in a blender or food processor until they resemble coarse crumbs, not flour. Set aside.
3. Sauté the aromatics: Warm 1 tablespoon olive oil in a skillet over medium heat. Add onion and a pinch of salt.Cook 3–4 minutes until translucent. Add garlic and cook 30 seconds, just fragrant.
4. Cook the mushrooms: Add chopped mushrooms to the skillet with another pinch of salt. Cook 6–8 minutes until their moisture evaporates and they start to brown.Stir in tomato paste for 1 minute to caramelize slightly. Remove from heat.
5. Mash the lentils: In a mixing bowl, lightly mash the cooked lentils with a fork or potato masher. Aim for a mix of mashed and whole lentils for texture.
6. Combine the mixture: Add the mushroom-onion mix, pulsed oats, breadcrumbs, flax mixture, soy sauce/tamari, Italian seasoning, smoked paprika, red pepper flakes (if using), parsley, 1 tablespoon olive oil, and several grinds of black pepper.Add 1/2 teaspoon salt to start.
7. Mix and adjust: Use clean hands or a spatula to combine. The mixture should be moist but moldable, like firm cookie dough. If too wet, add more breadcrumbs a tablespoon at a time.If too dry, add a splash of water or a drizzle of olive oil.
8. Chill briefly: Cover and chill 15–20 minutes. This step firms up the mixture and makes rolling easier.
9. Roll the meatballs: Preheat oven to 400°F (200°C). Line a baking sheet with parchment and lightly oil it.Scoop heaping tablespoon portions and roll into balls, about 1 1/4 inches wide. You should get 18–22 meatballs.
10. Bake to set: Brush or spray the tops with a little oil. Bake 18–22 minutes, turning once halfway, until golden and firm to the touch.
11. Finish in sauce (optional but great): Warm marinara in a skillet.Add baked meatballs and simmer 5 minutes to soak up flavor. Serve over spaghetti, tuck into subs, or plate with grains and greens.

Keeping It Fresh

Store: Refrigerate in an airtight container for up to 4 days. Store meatballs separately from sauce to preserve texture.

Freeze: Freeze baked, cooled meatballs on a sheet tray until solid, then transfer to a freezer bag for up to 2 months. Reheat straight from frozen in sauce or in a 350°F (175°C) oven for 12–15 minutes.

Meal prep tip: Double the batch. Keep half in the freezer for a no-stress dinner later.

Why This is Good for You

Protein and fiber: Lentils bring plant-based protein and fiber that keep you full and support digestion.

Lower in saturated fat: Compared to traditional meatballs, these are lighter on the heart while still delivering satisfying flavor.