Ingredients
-
- Meatballs:
- 1 cup roasted cauliflower, riced (120g)
- 1 cup cooked quinoa (137g)
- 1 cup breadcrumbs (100g)
- 2 Bob’s Red Mill Egg Replacers or flax eggs (if using flax, reduce liquid slightly)
- ½ cup red onion, finely diced (114g)
- ½ teaspoon ground black pepper (1g)
- ¾ teaspoon sea salt (4g)
- 3 cloves garlic, minced
- 1 ½ tablespoons coconut oil (20mL)
- Buffalo Sauce:
- ½ cup vinegar-based hot sauce, like Frank’s (120mL)
- 1 tablespoon vegan butter (14g)
- 1 teaspoon garlic powder (3g)
- 2–3 tablespoons maple syrup (30–45mL)
Instructions
- Make the Buffalo Sauce: In a saucepan over medium-low heat, combine hot sauce, vegan butter, garlic powder, and maple syrup. Stir until fully incorporated. Set aside.
- Roast the Cauliflower: Preheat oven to 450°F (230°C). Cut cauliflower into even florets and drizzle lightly with oil. Roast for 15–20 minutes until lightly browned. Let cool slightly.
- Prepare the Cauliflower Mixture: Pulse the roasted cauliflower in a food processor until it resembles rice. Measure out 1 cup for the recipe.
- Form the Meatballs: In a bowl or food processor, mix together the riced cauliflower, quinoa, breadcrumbs, egg replacers, red onion, garlic, salt, and pepper until a cohesive mixture forms. It should stick together and not show individual pieces.
- Cook the Meatballs: Heat coconut oil in a skillet over medium-high heat. Roll tablespoon-sized portions of the mixture into balls. Add to skillet and cook each meatball on all sides for 4–5 minutes total until golden and heated through.
- Coat in Sauce: Turn off or reduce heat, let the pan cool slightly, then add buffalo sauce to the pan and toss meatballs to coat evenly. Be cautious, as hot sauce in a hot pan may splatter.
- Serve: Serve warm as an appetizer with toothpicks or as a meal with hoagie rolls, quinoa, or cauliflower rice.
Notes
- Don’t skip ricing the cauliflower finely; this helps bind the mixture.
- If the mixture is too dry to form balls, add a splash of water or more egg replacer. If too wet, add extra breadcrumbs.
- Make the meatballs ahead and reheat before serving with fresh sauce.
- These freeze well without the sauce. Reheat in a skillet or oven, then toss in freshly warmed sauce.
- Prep Time: 30 minutes
- Cook Time: 10 minutes
- Category: Appetizer
- Method: Stovetop
- Cuisine: American
- Diet: Vegan
Nutrition
- Serving Size: 1 serving (4 meatballs)
- Calories: 230 kcal
- Sugar: 6 g
- Sodium: 720 mg
- Fat: 10 g
- Saturated Fat: 4 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 26 g
- Fiber: 4 g
- Protein: 6 g
- Cholesterol: 0 mg
