White bowl of tofu meatballs and sweet and sour sauce with lemon garnish

Plant-Based and Delicious

Enjoy these flavorful meatless meatballs hot out of the oven and topped with sweet and sour sauce or with a spaghetti sauce or gravy. They are also delicious in pita bread with your favorite trimmings. The sauce complements many recipes, including vegetables and rice in an oil-free stir-fry. Both recipes freeze well, so make enough for future quick meals.

Prep Instructions

  • Yield: 10 (3 meatball) servings / 12 (3 tablespoon) servings (sauce)
  • Prep Time: 25 minutes / 10 minutes
  • Cooking Time: 35 minutes / 3 minutes
  • Total Time: 60 minutes / 13 minutes

Recipe Ingredients

  • 1 1/2 cups water-packed tofu OR 1 box Mori-Nu tofu, firm or extra-firm, mashed
  • 1/2 cup quick oats
  • 1 tablespoon onion powder
  • 2 tablespoons Bragg Liquid Aminos
  • 1 teaspoon basil
  • 1/2 teaspoon sage
  • 1/4 teaspoon salt
  • 2 cups whole-grain bread crumbs, made from slices of whole-grain bread
  • 3/4 cup nuts or raw sunflower seeds, finely chopped or blended
  • 1 cup canned tomato sauce
  • 1 cup pineapple juice
  • 2 cornstarch
  • 2 tablespoons maple syrup or agave syrup
  • 1 tablespoon lemon juice
  • 1 1/2 teaspoons onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt



  1. Preheat oven to 350°F.
  2. Combine first 7 ingredients and mix well.
  3. Break each slice of bread into 6 pieces. Pulse in blender or food processor.
  4. Chop nuts or grind them in blender or food processor.
  5. Combine bread crumbs and ground nuts with mixture from step 1. Let sit for 5 minutes.
  6. Using a ¾-oz. scoop, form mixture into meatballs, or roll 1½ tablespoons of dough by hand. Bake on a prepared cookie sheet for 35 minutes.

Sweet and Sour Sauce

  1. Combine final 8 ingredients in a saucepan and bring to a light boil, then stir constantly for 1 minute.


  1. The best way to reheat meatballs is to place them in a baking dish and top with your favorite sauce or gravy. Meatballs will not stay together if dropped into a saucepan of sauce or gravy.
  2. To make a loaf, add ¼ cup water to mixture. Bake in an oiled 8x8 baking dish, uncovered, for 40 minutes.
  3. To make sandwich spread, crumble meatballs and mix with your favorite condiments. Serve with sliced tomatoes, onion, and lettuce.

Nutritional Data (Meatballs):

calories 177.56;

fat 6.03g

saturated fat 0.86g

cholesterol 0mg

sodium 248.34mg

carbohydrates 23.46g

fiber 3.38g

sugars 4.98g

protein 8.51g

(Nutritional Data for Sweet and Sour Sauce below)

Nutritional Data

Calories: 31.52
Fat: 0.20 g
Saturated Fat: 0.00 g
Cholesterol: 0 mg
Sodium: 174.58 mg
Carbohydrates: 7.55 g
Fiber: 0.45 g
Sugars: 4.48 g
Protein: 0.47 g
© AdventHealth