Savory Tofu Meatballs with Garlic Soy Glaze

These tofu meatballs make a great high-protein vegetarian weeknight meal. They’re simple to prepare in a food processor and bake quickly, so they’re ideal for meal prep and busy evenings.

Like other tofu favorites—baked tofu, air-fryer tofu, pan-fried tofu, or BBQ tofu—these meatballs are versatile and satisfying.

Serve them in a sub, over rice, or with spaghetti and a simple marinara.

The recipe draws from Italian home-cooking flavors; tofu’s neutral profile pairs well with oregano, garlic, parsley, and olives for a familiar, comforting taste.

Quantities are in the recipe box below.

• Tofu: Use firm or extra-firm tofu; avoid silken or soft varieties.
• Olives: Pitted black or green olives add savory depth.
• Walnuts: Provide texture and healthy fats; almonds or cashews work as substitutes.
• Breadcrumbs: Italian-style is preferred to help bind the mixture.
• Onion & Garlic: Fresh is best; you can substitute onion and garlic powder if needed.
• Dried Oregano: Swap with thyme or an Italian herb mix if preferred.
• Fresh Parsley: Adds brightness; basil or chives can be used instead.
• Salt & Pepper: Use sea or kosher salt and freshly ground black pepper. Red pepper flakes are optional.
• Cornstarch: Optional binder; tapioca starch is an alternative.
• Nutritional Yeast (optional): Adds a savory, cheesy note.

Measurements are in the recipe box below.

Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.

Remove the tofu from its package and press or squeeze it over the sink to remove excess moisture.

In a food processor combine the tofu, breadcrumbs, pitted olives, walnuts, chopped onion, garlic, dried oregano, fresh parsley, cornstarch, nutritional yeast (if using), salt, and black pepper.

Pulse until the mixture comes together, stopping once or twice to scrape down the sides.

Form the mixture into small balls, about 20 grams (0.7 ounces) each—this recipe yields roughly 24 meatballs. Rolling between your palms gives the best rounded shape.

Tip: Use a kitchen scale for the first few balls to ensure even size so they cook through evenly.

Tip: If the mixture sticks, lightly oil your hands or shape the balls with two spoons (they’ll be less round).

Arrange the meatballs on the prepared baking tray and bake at 400°F (200°C) for 20–25 minutes, until lightly browned on top and bottom.

Tip: For extra flavor brush the meatballs with a little olive oil before baking.

After baking they should hold together well while remaining tender inside.

Serve these tofu meatballs with a jarred or homemade marinara sauce. Simmer them in the sauce for about 5 minutes to meld flavors.

They’re excellent tossed with pasta, tucked into a sandwich or sub, served over rice, or alongside warm bread like rosemary focaccia.

Variations

• Pan-fried: Heat 2 tablespoons olive oil in a large skillet and cook the meatballs for 12–15 minutes, turning often to brown all sides. Pan-frying yields a softer, juicier result.
• Air-fryer: Arrange meatballs in a single layer and air-fry at 350°F (180°C) for about 10 minutes until browned.

Make ahead: These meatballs are ideal for meal prep and keep well in the refrigerator.

Refrigerator: Store leftovers in an airtight container for up to 4 days.

Freezer: Cool completely and freeze in a freezer-safe container without sauce for up to 3 months.

Thaw & Reheat: Defrost overnight in the fridge. Reheat in the microwave for about 1 minute or warm gently in sauce on the stovetop for 5 minutes. Note that frozen then thawed meatballs can be more fragile when reheated.