These Vegan Meatballs are: 

Homemade 

Easy to make

Bursting with flavor

Looking for a cozy recipe this weekend? Make these Meatless Meatballs! Loaded with veggies, protein, and flavor. Such a simple and easy recipe that you can make time and time again. Pair this dish with pasta or zucchini noodles for a complete lunch or dinner. 

Meatless Meatballs

Recipe by Marissa WongCourse: MainCuisine: ItalianDifficulty: Easy

Servings

4

servings

Prep time

10

minutes

Cooking time

1

hour 

Total time

1

hour 

10

minutes

These meatless meatballs are loaded with veggies, protein, and flavor. 

Ingredients

• 2 cups lentils, cooked according to the back of the package

• ¾ cup breadcrumbs

• 2 cups of mushrooms, chopped (8 oz package)

• ½ cup white onion, chopped ( about half of an onion)

• ¼ cup nutritional yeast

• 1 tsp dried basil

• 1 tsp dried thyme

• 1 tsp dried oregano

• 1 tsp garlic powder, substitute for chopped garlic

• 1 tsp salt

• ¼ tsp pepper

• 2 tsp oil, I used avocado oil

Directions

• Preheat oven to 350 degrees Fahrenheit (176.6 C). Spray baking pan with cooking oil or line it with parchment paper and set it aside.
• Heat a skillet to medium heat and add the mushrooms, onions and oil. Cook for 5-6 minutes or until ingredients become soft. Do not drain the extra liquid from the skillet. You will transfer all of it to the food processor.
• In a food processor or high powered blender, combine the cooked lentils, mushrooms, onions, breadcrumbs, nutritional yeast, basil, thyme, oregano, garlic salt, and pepper. Pulse ingredients until it becomes a dough-like texture.
• Using a cookie scoop or medium spoon scoop, the meatball mixture. Using your hands pack it into firm balls. Avoid rolling the meatballs on the counter, it will dry it out.
• Evenly place the meatballs on the baking pan. Bake for 20 minutes.
• Transfer 1 -2 cups of marinara sauce to the bottom of your baking pan.
• Arrange the meatballs in the pan with the sauce. Using a spoon slowly move the meatballs in the sauce covering them. Add back to the oven to warm through, about 7-10 minutes.
• Sprinkle meatballs with mozzarella cheese, crushed red pepper, and chopped parsley. Pair with pasta, eat, and enjoy!

Notes

• After cooking your onions and mushrooms don’t drain the extra liquid. Add everything from your pan to the food processor. 

ARE YOU GLUTEN FREE?

Make this meal gluten-free by substituting the breadcrumbs for gluten-free breadcrumbs. If you are pairing the meatballs with pasta make it gluten-free or substitute it for spiraled noodles.

When baking your vegan meatballs you will want to place them on a baking pan about 2 inches apart. By placing them out evenly you will ensure that they all will be cooked evenly. Bake vegan meatballs for 20 minutes at 350 degrees Fahrenheit (176.6 C).

After baking your meatballs you will want to let them cool for 5-10 minutes. Using a baking dish or cast iron pan add about 1-2 cups of pasta sauce to the bottom of the  pan. Add the vegan meatballs on top of the sauce and gently roll them around to cover them in sauce. Add the pan back to the oven to warm through, about 7-10 minutes.

Top your meatballs with your favorite garnishes. Some of my favorites include, mozzarella cheese, parmesan cheese,  nutritional yeast, crushed red peppers and Italian herbs either dried or fresh. 

Share your delicious creation with us on Instagram @Burnbootcamp and @itsallgoodvegan.com.

When you are working out hard, you are breaking down your muscle fibers and you need protein in order to rebuild and grow your muscles.

Protein also helps boost your metabolism. Your body burns 20% to 30% of calories from protein during digestion, as opposed to roughly 5% of calories from carbs and 3% of calories from fats. Ramping up your protein intake will also ramp up your daily calorie burn without any extra effort!

Eating more protein also causes your body to release more leptin, which is your hunger-suppressing hormone. This has been shown to reduce your appetite, cut your cravings and reduce your desire for late-night snacking.

While that all sounds great, I know adding more protein into your diet isn’t that easy and eating a bunch of chicken at each meal gets boring quickly! And for me personally, eating a lot of meat tends to make me feel weighed down and causes me digestive distress. So here are my top three favorite and unexpected ways to add high-protein foods that aren’t meat into my diet!

Hemp Seeds

• – Serving size: 3 tablespoons

• – Protein per serving: 10g

There are a bunch of things I love about hemp seeds, but one of my favorite things is that it is a source of protein that doesn’t require any meal prep! On days I don’t have time cook, I never have to stress because I know I can sprinkle a few tablespoons of hemp seeds on my meal to ensure I am including protein.

Most nuts and seeds—and most plant-based protein sources, for that matter—are not considered complete proteins, as they do not contain all nine essential amino acids. These sources have to be combined with other foods to form a complete protein.

Hemp seeds, on the other hand, are special because they contain all nine essential amino acids and are considered to be a complete protein. What’s so special about having a complete essential amino acid profile? Amino acids are the building blocks of protein, which is ultimately the building block of muscle. If you want to become leaner and stronger, your body requires amino acids.

Hemp seeds are also a great source of fat. For me, it’s important to always include a healthy source of fat into every meal I eat. It helps keep me satiated, my blood sugar levels in check and my cravings at bay. So with one serving of hemp seeds, I am not only getting a great source of protein but I am also getting a great source of fat.

Hemp seeds are especially a great source of omega-3 fatty acids. Omega-6 fatty acids are found in abundance in our diet, but omega-3s are more difficult to come across. When you consume way more omega-6s than omega-3s, you promote fat storing and not fat burning. Consuming too many omega-6-rich foods also triggers inflammation in your gut, joints and other parts of your body and can even be the cause of bloating. Incorporating more omega-3s into your diet with the help of hemp seeds can help you burn fat as fuel as well as keep your gut happy and healthy!

Hemp seeds add a great nutty flavor to any dish. I often incorporate them into salads, oatmeal, yogurt and even pasta. I actually haven’t come across a dish that I haven’t enjoyed with the addition of hemp seeds!

You can find my favorite hemp seeds here.

Nutritional Yeast

•  – Serving size: 3 tablespoons

•  – Protein per serving: 9g

Nutritional yeast is another high-protein staple in my kitchen. Like hemp seeds, it’s a source of protein that requires no time to prep and is a great addition to most meals.

You’re most likely thinking, what exactly is nutritional yeast? It is a deactivated yeast that provides an amazing nutty, cheesy and savory flavor. Nutritional yeast is extremely popular among vegans, as it’s a great replacement for cheese in many recipes. It’s also a  complete protein, which as I mentioned earlier, many plant-based foods are not.

Another reason nutritional yeast is popular among vegans is because most brands fortify it with vitamin B12, which is a vitamin you miss out on when you cut animal foods out of your diet. When you become B12-deficient, serious and permanent damage can be done, such as irreversible anemia. So if you are eating a plant-based diet, nutritional yeast is not only a great source of complete protein but a great source of vitamin B12. (Side note: If you do eat a plant-based diet, I cannot stress enough how important it is to speak with your doctor about the right supplementation of B12.)

Apart from providing you with 9 grams of protein per serving, nutritional yeast also gives you a boost of fiber. Personally, I am just as aware of my fiber intake as I am of my protein, fat and carbohydrate intake. With bad gut health now being the known cause of so many health issues, I pay close attention to eating foods that fuel good gut health, and with that comes eating enough fiber each day. We can increase the good bacteria in our gut all day long through probiotics, but without providing them with anything to feed off of, that bacteria will quickly die off.

Eating enough fiber each day ensures your gut contains prebiotics for the good bacteria to live off of. Many health experts suggest a minimum of 30 grams of fiber each day, and most of us are not getting anywhere near that! Long story short, fiber is important for optimal health and nutritional yeast can help you reach your daily fiber goal.

I love getting creative with nutritional yeast in my diet. I often sprinkle a serving of it over a salad with a tablespoon of olive oil and a pinch of salt to replace unhealthy salad dressings. I also love mixing one serving of nutritional yeast with ¼ cup full-fat coconut milk and ¼ teaspoon garlic powder. This creates a cheesy-like sauce that is perfect for pouring over rice, pasta, roasted veggies and salads. I would also suggest mixing it into marinara sauce, hummus and stir-fries.

It’s important to note that nutritional yeast is not for everyone. Researchers have recommended that people with inflammatory bowel disease (IBD), glaucoma and hypertension avoid it, as it may make their symptoms worsen.

You can find my favorite brand of nutritional yeast here.

Tempeh

• – Serving size: 3 ounces

• – Protein per serving: 16g

Out of the three, tempeh is by far my favorite. It may look a little intimidating and not sound very appetizing, but let me tell you, it can be delicious! Tempeh has a very neutral flavor on its own and really takes the flavor of whatever you cook it with.

Tempeh is yet another plant-based protein that is considered to be a complete protein with all nine essential amino acids. Tempeh contains a higher amount of protein than both nutritional yeast and hemp seeds, with 16 grams per 3-ounce serving. It’s also a much better alternative if you are looking to replace meat on your plate, as it is has a similar texture to ground meat when crumbled.

Like tofu, tempeh is made from soybeans; unlike tofu, it is not highly processed and does not contain a long list of ingredients. Tempeh goes through a natural fermentation process, and generally soybeans are the only ingredient. It’s minimally processed and provides you with more benefits than just protein.

Since tempeh is fermented, it is a great source of prebiotics. As I mentioned before, prebiotics are essential for feeding the good bacteria in your gut and maintaining good gut health. And prebiotics provide more than just gut-healing properties—they are great for improving digestion, balancing hormones, increasing immunity, aiding in weight loss and decreasing inflammation.

Tempeh is also an amazing source of fiber, with an entire 7 grams per 3-ounce serving! If you are aiming for 30 grams of fiber a day, tempeh is a huge help for reaching that goal. Fiber is an essential part of your diet and, when included, you’ll notice you won’t need to eat as much to feel full and you’ll also feel fuller for longer between meals. Plus, if you struggle with digestive issues, incorporating more fiber into your diet can be extremely beneficial.

Tempeh doesn’t need to be cooked, and many times when I am on the go, I’ll quickly crumble it up into a salad and allow it to take the taste of my salad dressing. But there are many fun ways to cook tempeh, as it is interchangeable with ground meat and really embodies the flavor of whatever you cook it with. Take any recipe you would generally use ground meat in, toss in tempeh instead, and I promise you’ll love the flavor!

Chelsea Morrow

No matter what your fitness goals are—whether you’re hitting the gym to get toned, build strength, or lean out—consuming higher amounts of protein is essential to your success.

Your body requires protein in order to repair and rebuild muscle fibers broken down during high -intensity workouts. This helps you gain lean body mass and shed excess body fat. Additionally, protein helps you feel satisfied longer, reduce your unhealthy food cravings, and stabilize your blood sugar.

As important as it is to consume protein, many people seriously struggle with knowing where to incorporate it into their diet. Eat more egg whites, add extra chicken, drink another protein shake…that gets boring quickly!

Working toward your fitness goals requires you to develop healthy eating habits. This may leave you forcing down foods you know to be healthy, but you don’t exactly enjoy eating. So you chomped on a protein bar that tasted like cardboard instead of reaching for a gooey chocolatey brownie. While that is amazing discipline, and we applaud you, you most likely are feeling deprived of the foods you love most.

What if getting more protein was simple and delicious? And, what if clean eating included the foods you love?

With our favorite healthy protein dessert recipes, you will never be bored again!

These are the best protein-packed dessert recipes that will allow you to indulge in dessert guilt-free! Not only are they packed with protein, but they contain zero processed sugar, are made of whole food ingredients, and are extremely delicious! Quit depriving yourself, quit sabotaging your hard work with sugar-filled foods, and try out our favorite healthy protein dessert recipes now.

Cinnamon Roll Mug Cake

Cinnamon rolls no longer have to be a special treat with this high protein dessert recipe! With a whopping 32g of protein and taking only 60 seconds to whip up, this high-protein dessert is a perfect choice for breakfast, or post-workout snack, on the go. Get excited about waking up in the morning or crushing your workout with this cinnamon roll mug cake, inspired by The Big Man’s World.

Ingredients (Single Serving):

• 1 scoop vanilla protein powder
• 1 tbsp. coconut flour
• ¼ cup egg whites
• ¼ cup unsweetened almond milk
• ½ tsp. baking powder
• 1 tsp. cinnamon
• ¼ tsp. vanilla extract
• 1 tbsp. raw honey or stevia to taste
• Glaze: 1 tbsp. coconut butter & a pinch of cinnamon

Directions:

Spray a microwavable mug with cooking spray (we love coconut oil spray). Stir protein powder, baking powder, coconut flour, cinnamon, sweetener of choice together until evenly combined.

Add egg whites, almond milk, and vanilla extract. Add more almond milk if needed (a thick batter is the desired consistency). Microwave for 60 seconds, or until the center is cooked (microwave time varies depending on microwave).

Make the glaze by melting coconut butter with a pinch of cinnamon and drizzle over top.

Calories: 312   |   Fat: 12g   |   Carbs: 10g   |   Sugar: 4g   |   Protein: 32g

*Did you know the majority of conventional honey sold on the grocery store shelves isn’t real? According to Food Safety News, a mere 24% is true honey. The other 76% have been turned into syrups filled with sugar. Be sure to buy your honey at local health food stores, Whole Foods, or Trader Joe’s to ensure you are purchasing the real deal. Always look for pure, unpasteurized, unfiltered honey. Unfortunately, you won’t find an organic choice as the USDA does not have an organic honey certification.

Our favorite brand is Wee Bee Honey Naturally. Very different than your normal honey “syrup,” their honey still contains the bee pollen, propolis, and honeycomb, and has a delicious frosting-like consistency!

Chocolate Protein Mocha

Does your morning routine include swinging by Starbucks to pick up a caffe mocha to jump-start your day? Sorry to disappoint, but you are technically indulging in dessert for breakfast! A grande Starbucks caffe mocha made with 2% milk, contains 42g of carbs and 34g of sugar. Hmmm…probably not the best way to start your day. With our extra chocolatey, super creamy, high -protein mocha dessert recipe, you won’t struggle to make the switch. Plus, a high-protein breakfast helps curb your hunger and food cravings throughout your entire day!

Ingredients (Single Serving):

• 1 scoop chocolate protein powder
• 1 cup unsweetened almond milk
• ¼ cup organic coconut milk
• 1 tbsp. cacao powder – optional for a more chocolatey flavor!
• Stevia to sweeten
• Optional: Use almond milk instead of coffee

Directions:

Stir all ingredients together in a microwavable mug. Microwave until hot. Enjoy!

Calories: 257   |   Fat: 15g   |   Carbs: 11g   |   Sugar: 2g   |   Protein: 22g

*Full-fat coconut milk: Are you wondering about the difference between boxed coconut milk and full-fat coconut milk? Full fat coconut milk has a much higher content of coconut than water, making it thicker and creamier than boxed coconut milk (that’s why we love it!).

While coconut milk contains naturally occurring sugar, many non-organic brands love to add extra sugar. Double check the ingredients before purchasing!

Depending on the coconut milk, the cream will have separated from the water. Be sure to stir well before adding to your recipe. To prevent the separation, choose a coconut cream that contains guar gum. According to Dr. Josh Axe, popular wellness physician, this additive is perfectly healthy in small amounts such as this.

With no separation, extra creaminess and a twist off cap to easily store for later, our go-to choice is So Delicious Culinary Coconut Milk Original. Also enjoy it in coffee, sauces and soups.

Peanut Butter Pudding

Is it just us, or is it extremely satisfying eating peanut butter straight out of the jar? Unfortunately, eating a few heaping spoonfuls of peanut butter can quickly rack up your calorie and fat intake! Thankfully we discovered peanut butter powder. We love mixing it with a metabolism boosting fat like avocado and chia seeds, making us feel full and nourished. This amazing protein dessert recipe provides you with not only 18g of protein but gives you a full cup of peanut butter you can dive into, guilt-free!

Ingredients (Single Serving):

• 6 tbsp. peanut butter powder
• ½ cup avocado
• 1 tbsp. chia seeds
• 1 tsp. vanilla extract
• Stevia to taste
• Optional: Add cacao powder or buy chocolate peanut butter powder for a “Nutella”-like dessert!

Directions:

Combine all ingredients in a cup or small bowl. Slowly add water and stir. Continue to add water until a pudding consistency is reached.

Calories: 327   |   Fat: 19g   |   Carbs: 25g   |   Sugar: 0g   |   Protein: 18g

*Stevia is an awesome plant-based alternative to processed sugar and artificial sweeteners but, you must beware of the brand you select. The trend these days is for brands to add toxic additives to their products, and stevia is no exception. Watch out for brands selling stevia containing dextrose, xylitol, glycerin, inulin, erythritol, and maltodextrin. Many times there is more of these toxic chemicals than there is actual stevia. These ingredients may cause abnormal digestion, along with many other harmful side effects. Try out Sweetleaf Natural Stevia for a chemical-free natural sweetener!

Protein Cookie Dough

What are your macro goals? At Burn Boot Camp, 45% of our daily caloric intake comes from protein, 35% from carbohydrates and 20% from fat. With chickpeas, almond butter, and protein powder, this healthy protein recipe, inspired by Eating Bird Food, contains the perfect balance of carbs, fat and protein to easily meet your macro goals. Made only from safe plant-based ingredients, you can enjoy scoop after scoop of this uncooked cookie dough worry free!

Ingredients (Serves 6):

• 1 15 oz. can chickpeas
• 1 scoop vanilla protein powder
• 2 tbsp. almond or cashew butter
• 1 tsp. Vanilla extract
• 1 tbsp. honey
• ¼ cup cacao nibs
• Add more honey or stevia for a sweeter taste

Directions:

Add chickpeas to a food processor and process until smooth. Use a rubber spatula to scrape down the sides if needed. Add protein powder, almond/cashew butter, honey, and vanilla extract. Process until a ball of dough forms. Scape down the sides again. Add cacao nibs and pulse 3 times.

Serving size: ¼ cup   |   Calories: 160   |   Fat: 6g   |   Carbs: 19g   |   Sugar: 4g   |   Protein: 9g

*Consuming any sort of nut butter, such as almond or cashew, does wonders for your health. These healthy fats helps you burn more fat, add more protein to your diet, and decrease your appetite. But, it is crucial to choose nut butters that contain zero added ingredients. Most brands love to include unneeded ingredients such as oils and sugar. If you are buying almond butter, the only ingredient should be almonds, and cashew butter should only contain cashews. This is also something to be mindful of when buying any sort of nuts or seeds. Our go-to place to purchase healthy nut butters is Trader Joe’s. Don’t have one near you? Check out Kevala Premium Natural Cashew Butter.

Pumpkin Protein Bread

Everyone loves a delicious loaf of home-baked bread… unfortunately, it does not always love us back! If you are striving to build muscle, get toned, or lose weight, baked goods packed with fattening ingredients are your enemy and help contribute to excess weight gain. Make them your best friend by trying out this extremely moist and satisfying high -protein dessert recipe, inspired by Protein Pow. Made with only gluten-free ingredients (yes, buckwheat is gluten free!), low calorie, low carb, high in protein, and incredibly delicious, why wouldn’t you bake this nutritious pumpkin protein bread?

Ingredients (Serves 8):

• 1 can pumpkin puree
• ½ cup protein powder (chocolate, vanilla or cinnamon)
• ¼ cup buckwheat flour (or gluten-free oat flour)
• ½ egg whites
• 1 tbsp. organic pure maple syrup
• ½ tsp. baking powder
• 1 tbsp. vanilla extract
• ½ tbsp. pumpkin pie spice

Instructions:

Preheat oven to 330F. Using a high-speed blender, food processor, or handheld mixer, blend all ingredients together. Pour mixture into a bread pan (ours was 6.5 x 3) and bake for 60 minutes. Poke with toothpick and continue to bake until toothpick pulls out clean.

Make your own gluten-free oat flour by blending rolled oats in a high-speed blender or food processor until it turns into flour.

Serving size: 1 slice   |   Calories: 75   |   Fat: 1g   |   Carbs: 9g   |   Sugar: 2g   |   Protein: 7g

**Maple syrup nourishes you with vital vitamins, minerals, and antioxidants and helps improve your digestion. Most likely, you are actually consuming pancake syrup, not maple syrup, which is simply a big sugar bomb. Maple syrup is naturally sweet and delicious, so why do brands destroy it by adding processed sugar and other undesirable ingredients? Who knows! What we do know is that in order to gain the health benefits of maple syrup, you must select 100% pure organic maple syrup.

Regardless of being a natural sweetener, maple syrup remains a form of sugar and should be consumed in moderation.

Fudgy Black Bean Brownies

Finally you can say goodbye to your sugar -filled, highly processed protein bars that taste like cardboard and say hello to fudgey, chocolatey bliss! You won’t be able to get enough of these brownies, and that’s okay! This protein-dessert recipe, inspired by Minimalist Baker, contains only vitalizing whole food ingredients that will help you reach your health and fitness goals.

Ingredients (12 Brownies):

• 1 15 oz. can black beans (drained and rinsed)
• 2 egg whites or flax eggs*
• 3 tbsp. coconut oil
• ¾ cup cacao powder (or cocoa)
• ¼ tsp pink Himalayan sea salt
• 1 tsp. pure vanilla extract
• 2 tbsp. organic pure maple syrup
• 1 ½ tsp. baking powder
• Optional toppings: Pecans, walnuts, cacao nibs

Instructions:

Preheat oven to 350F. Using a food processor, high-speed blender, or handheld mixer, combine all ingredients together until smooth (excluding optional toppings). Consistency should be similar to chocolate frosting.

Add a tablespoon of water if needed, but avoid making the batter runny. Transfer batter into a nonstick muffin pan. Optional to top with nuts or cacao nibs. Bake for 20-25 minutes, or until the edges of the muffins begin to pull away from the sides of the pan. Allow brownies to cool for 30 minutes.

Flax eggs: To make one flax egg, combine 1 tbsp. ground flax seeds with 2 tbsp. of water in a small bowl. Let sit for 5 minutes before adding to recipe.

Serving size: 1 brownie   |   Calories: 140   |   Fat: 6g   |   Carbs: 22g   |   Sugar: 2g   |   Protein: 5g

(Nutritional information based on the use of flax eggs)

*Cacao. What is this funny word? Cacao is chocolate in its natural state, raw and much less processed. While cacao is packed with plentiful health benefits, when processed and turned into cocoa, the nutrient content is severely altered. If you want to boost your energy, enhance your mood, increase your fat burning, and stabilize your blood sugar, choose cacao! Our go-to choice is Health Works cacao powder and cacao nibs. Enjoy the rich dark chocolate taste and reap the benefits. Also give it a try in oatmeal, smoothies, and greek yogurt.

Protein FroYo (With greens!)

Self-serve FroYo has swept the nation! With shops popping up everywhere, it’s hard to keep your personal discipline and stay away, are we right? Stop depriving yourself and keep up with the trend by indulging in this high-protein dessert recipe, inspired by the Pancake Princess. You won’t even realize you are upping your protein, fruit and vegetable intake with this big bowl of creamy goodness!

Ingredients (Serves 6):

• 2 cups unsweetened Greek yogurt
• 1 large frozen banana
• 2 cups spinach (½ cup frozen spinach)
• 1 scoop protein powder (vanilla or chocolate)
• 3 tablespoons cacao nibs (optional)
• 1 tsp. pure vanilla extract
• Stevia to taste

Directions:

In a high-speed blender or food processor, blend all ingredients together. It is best to add the yogurt first, followed by the banana, spinach, and then protein powder for easier blending. Transfer into an ice cube tray and freeze. When ready to eat, simply blend frozen ice cubes together to form ice cream consistency.

Serving size: ½ cup   |   Calories: 127   |   Fat: 8g   |   Carbs: 9g   |   Sugar: 7g   |   Protein: 7g

*Many “health” food items are actually packed with sugar, including Greek yogurt. Steer clear of flavored yogurt, as the majority contain around 25g of sugar per serving. You might as well just eat a few spoonfuls of sugar. We fell in love with Chobani’s Plain Whole Milk Greek Yogurt!

If you love these healthy protein dessert recipes, find 25 more protein-packed recipes here!

Chelsea Morrow is a certified personal trainer and yoga instructor. After a six-year career as a professional figure skater, she now works at Burn Boot Camp HQ on the Marketing team and is passionate about educating all of Burn Nation about fitness, nutrition, and a positive mindset. Chelsea is also the author and mastermind behind The Blueprint, Burn Boot Camp’s weekly newsletter. She loves doing yoga, meditating, rock climbing, her dog Yogi, and eating Mexican food.