- 16 ounces Button Mushrooms
- 1 small Onion
- 2 Garlic Cloves
- 1 teaspoon Salt
- 0.5 teaspoon Ground Black Pepper
- 0.5 teaspoon Onion Powder
- 0.5 teaspoon Garlic Powder
- 0.25 cup Old Fashioned Oats
- 0.25 cup Breadcrumbs
- 0.25 cup, chopped Parsley
- 1 Tablespoon Ground Flaxseeds
- 2.5 Tablespoons Filtered Water
- 8 ounces Marinara Sauce
- 8 ounces Spaghetti
A meat-free and healthier vegan meatballs and spaghetti recipe.
What’s more classic than meatballs and spaghetti?
It’s a true comfort food but nowadays a lot of us are shying away from meat for environmental, health and other reasons.
I also am eating a lot less meat these days but still want to indulge.
An obvious choice for meat replacement are mushrooms and so are these vegan meatballs!
The ‘meat’ is made in the food processor and is packed with fiber and healthy carbs.
To give these vegan meatballs the right appearance and taste, mushrooms are well seasoned then combined with binding agents like oats and flax seeds.
Brown button mushrooms are easy to find and available all year round.
Also known as cremini mushrooms, they provide carbohydrates and protein.
They are low in calories and contain small amounts of calcium and iron.
Flax seeds help the meatballs hold their shape.
These tiny seeds are also considered a superfood as they are rich in nutrients.
Both brown and golden flax seeds are high in omega-3 fats, dietary fiber, and high quality protein.
I bake them to give them a crunchy outside and a slightly soft and juicy inside, just like real meatballs but without the guilt!
Toss your cooked spaghetti with your favorite marinara sauce to keep it simple.
If you made this vegan meatballs and spaghetti recipe, please leave your review below.
Cook The Vegetables
First, prep all of your vegetables.
Using a damp paper towel or kitchen towel, carefully rub any dirt off the mushrooms then chop them into a small dice.
Next, peel and finely chop the onion.
For the garlic cloves you have three alternatives after peeling the skins off: use a garlic press, grate the garlic cloves using a microplane or small hole cheese grater, or mince them using a knife.
Heat up a large skillet over medium-high heat and add 2 tablespoons of olive oil. After the oil is hot (about 1-2 minutes), add the chopped mushrooms. Stir and cook the mushrooms for about 5 minutes.
Next, add the chopped onion and minced garlic. Stir and cook on medium heat for 2-3 minutes then add the salt, pepper, onion and garlic powder. Stir and cook for another minute then move the skillet off heat and allow it cool a bit.
Make The Mushroom Meatball Mixture
Grab a food processor or blender and add 1/4 cup oats and 1/4 cup breadcrumbs. Pulse a few times to break up the oats.
Next, add the cooked and slightly cooled mushroom mixture along with 1/4 cup of washed and chopped parsley. Pulse a few times to combine. The mixture should be smooth with a few chunky bits left.
Move the mixture into a bowl and make a flax egg. For the flax egg, add 1 tablespoon of ground flaxseeds to a small bowl with 2.5 tablespoons of water and allow it to sit and thicken for 5-7 minutes. Once the flax egg has thickened, add it to the mushroom mixture.
Mix well then smooth out the top, cover it with plastic wrap and refrigerate the mixture for at least 30 minutes up to an hour.
Bake The Mushroom Meatballs
After the mushroom mixture has rested in the refrigerator, preheat your oven to 425°F.
While the oven is preheating, grab a parchment lined baking sheet and form the meatballs.
I like using a small ice scream scoop to ensure that all meatballs are the same size. You can also use a tablespoon to scoop out 2 tablespoons then form it into a ball and place it on the parchment lined baking sheet.
Allow some space in between each meatball on the baking sheet so that the heat in the oven will get to every side of the mushroom meatballs.
Cook The Pasta & Heat Up The Marinara Sauce
While the meatballs are baking, cook the pasta and heat up the marinara sauce.
Bring a large pot of water to a full boil then add your spaghetti. Cook according to package directions. I like using a thinner type of spaghetti (capellini) as it only takes a couple of minutes to cook!
While the spaghetti is cooking, add your favorite marinara sauce to a large skillet and heat on medium-high heat. Once it starts to simmer, lower the heat to medium-low.
Grab a spoon and taste the marinara sauce for seasoning. Add salt and/or pepper if necessary. A drizzle of olive oil also adds flavor.
Once the spaghetti is al-dente (a minute or two shy of being fully cooked), transfer it to the marinara sauce using tongs and gently stir the spaghetti so that it is evenly covered in sauce. Cook for another minute or two, then cover the skillet and turn off the heat.