These nut and tofu meatballs are quick and easy and freeze well, making them very handy for planning ahead when entertaining. They may be served with a chili and jam sauce, mushroom gravy, stroganoff sauce, or chicken-style gravy. You can eat them with spaghetti and sauce, although you don’t want to simmer them in the sauce for any extended period of time, just to heat them through. They are not fried or greasy, easy cleanup with parchment lining, and they all fit on one large cookie sheet.






Servings – 8-10 (3 each)
Prep Time – 15-20 minutes
Bake Time – 35-40 minutes


1 cup pecan meal or ground walnuts

1 1/2 cups whole-wheat dry breadcrumbs-see tip under Note below

1 1/2 tbsp flax meal

2 tsp dried parsley flakes

1/2 tsp dried sage

1/4 tsp oregano

1/4 tsp basil

Blender Ingredients:

1 pkg. Mori-Nu Tofu Extra Firm

1 1/2 cups onion, chopped

2 tbsp low-sodium soy sauce

1/2 tsp garlic granules

  1. Combine mixing bowl ingredients.
  2. Combine the four blender ingredients and whiz until smooth.
  3. Combine blended ingredients with those in the mixing bowl until crumbs are evenly moistened.
  4. Scoop onto prepared cookie sheet in walnut-sized balls. Spray lightly with food release spray. This is not necessary, but it keeps the meatballs from drying out and cracking.
  5. Bake at 350° for 30-40 minutes until browned and firm to the touch.–  At this point the cooled meatballs may be frozen for future use.

To Serve:

Cover and heat through. Serve with hot gravy poured over them, or cover with gravy or sauce and bake at 350° just until heated through, serve immediately.


*A quick way to make whole-wheat crumbs is to whiz bread slices in mini food processor or blender, spread out on cookie sheet (not too thick), bake in oven at 275-300° until dry.  Stir once or twice, careful not to burn.