Veggie Meatballs with Roasted Red Pepper Sauce
Tender, baked vegetable meatballs made from cauliflower and zucchini, served over pasta with a vibrant, creamy roasted red pepper sauce. A light, flavorful, and healthy vegetarian meal that's completely tomato-free.
For 4 servings
Prepare and bake the veggie meatballs
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
- In a large bowl, combine the riced cauliflower, squeezed zucchini, breadcrumbs, beaten egg, garlic powder, oregano, 1/8 tsp salt, and black pepper. Mix well until everything is evenly combined.
- Roll the mixture into 16-20 small meatballs (about 1.5 inches each) and arrange them on the prepared baking sheet.
- Drizzle with 1 tbsp of olive oil.
- Bake for 20-25 minutes, flipping halfway through, until golden brown and firm.
Cook the pasta
- While the meatballs are baking, bring a large pot of water to a boil.
- Add the pasta and cook according to package directions until al dente.
- Drain the pasta and set aside.
Make the roasted red pepper sauce
- In a blender or food processor, combine the drained and rinsed roasted red peppers, 1 tbsp olive oil, garlic cloves, fresh basil, the remaining 1/8 tsp salt, and 1/4 cup of water.
- Blend until completely smooth and creamy. If the sauce is too thick, add a little more water, one tablespoon at a time.
Combine and serve
- Gently warm the sauce in a large pan over low heat. Do not boil.
- Add the cooked pasta and baked veggie meatballs to the pan with the sauce.
- Toss gently to coat everything evenly.
- Divide among 4 bowls, garnish with extra fresh basil, and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Squeezing the zucchini is crucial! Use a clean kitchen towel or cheesecloth to wring out as much water as possible to prevent soggy meatballs.
- 2For extra flavor, you can pan-sear the meatballs in a little oil after baking to get them extra crispy.
- 3Rinse the jarred peppers thoroughly under cold water to significantly reduce the sodium content.
- 4The meatballs can be made ahead and stored in the fridge for up to 3 days or frozen for up to a month.
Adapt it for your goals.
Gluten free
Use certified gluten-free breadcrumbs and your favorite gluten-free pasta to make this dish completely gluten-free.
veganVegan
Replace the egg with a flax egg (1 tbsp ground flaxseed mixed with 3 tbsp water) to bind the meatballs.
high proteinHigh protein
Blend 1/2 cup of rinsed canned cannellini beans into the sauce for a creamy texture and a protein boost.
kid friendlyKid friendly
Serve the sauce on the side for dipping, and consider adding a sprinkle of mild parmesan cheese if dietary restrictions allow.
Why this is on our healthy list.
Rich in Vegetables
With cauliflower, zucchini, and red peppers, this dish provides a good serving of vegetables and essential nutrients.
Lower in Sodium
By using minimal salt and rinsing jarred ingredients, this recipe helps support heart health by keeping sodium intake low.
Good for Special Diets
This recipe is naturally vegetarian and can be easily adapted for vegan or gluten-free diets. It's also designed to be lower in potassium and phosphorus.
Frequently asked questions
Yes, this is a very healthy version of a classic comfort dish. It's packed with vegetables, lower in fat than traditional meatballs, and uses a tomato-free sauce. The recipe is specifically designed to be low in sodium, potassium, and phosphorus.