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These walnut meatballs are hearty, delicious, and packed with the nutritional benefits of walnuts. These meatballs are great to eat on their own in tzatziki sauce, or thrown into a pasta dish, or on top of rice with your favorite sauce.
Why You’ll Love These Walnut Meatballs with Tzatziki Sauce
- Incredibly Healthy: Made from a combination of walnuts plus your choice of chickpeas, rice, or lentils which each pack their own nutritional benefits.
- Short Prep Time: The prep time for these walnut meatballs is only 20 minutes of active work.
- Highly Versatile: Use lentils, rice, or chickpeas in these meatballs then serve them on their own or in your favorite dish.
Ingredients
Walnuts: There is a long list of benefits that come with this versatile ingredient that works so well as a meat substitute in recipes. Here are some of the winning qualities of walnuts:
Maria Koutsogiannia
Maria is the creator of FoodByMaria and your go-to Greek food expert for cozy, flavor-packed recipes. Inspired by her Mediterranean roots, she brings traditional Greek flavors, feel-good ingredients, and a whole lot of joy to everyday cooking.
- They’re rich in antioxidants
- They are a super plant source of Omega-3s
- Can decrease inflammation
- Promote a healthy gut
- May reduce the risk of some cancers
- Can help with blood pressure
Tip: I like to use California Walnuts
Chickpeas: You can choose between chickpeas, lentils, or rice in this recipe, but if you use chickpeas, you’ll help improve your digestion, and get a boost of protein while also helping to reduce the risk of several diseases.
Lentils: Lentils are also great for digestion and can help lower your cholesterol while boosting your heart health. They are filling and a great source of protein. I’d use green lentils in this recipe.
Tzatziki: If you’re lazy, you can buy it at the store, but if you want a very easy vegan recipe to make your own at home, check out this recipe.
How to Make Walnut Meatballs with Tzatziki Sauce
Step One: Premake your Tzatziki sauce by following the recipe instructions and let it sit in the fridge for at least 1 hour before enjoying. It is best enjoyed after an overnight sit in the fridge. Note, it will continue to increase in flavor as it marinates.
Step Two: In a medium pot, add 1 tbsp. olive oil and gently cook your onions and garlic on medium heat for 5 minutes. Stirring frequently to prevent burning.
Step Three: To the pot, add all your seasoning and spices. Stir till all the onions and garlic are coated with the seasonings/spices. Cook for 2 minutes before adding the capers and feta. Stir and cook for 3 minutes.
Step Four: To the pot, add the chickpeas, rice, or lentils (or a combination) and cook/heat for 5 minutes.
Step Five: Remove the mixture from the pot and place it into a large mixing bowl. To the mixing bowl, add the panko and dill.
Step Six: To the same saucepan, heat 1 tbsp of olive oil on medium heat and then cook down your walnut ground for at least 5 minutes, stirring frequently. To incorporate all those beautiful flavors built up at the base on the pot, deglaze with lemon juice and stir/scrape aggressively to clear the base on the pot.
Step Seven: Transfer the walnuts to the mixing bowl with the other ingredients and stir to combine. Let the mixture sit for 30 minutes before forming balls.
Step Eight: Preheat the oven to 400F and line a baking sheet with parchment paper.
Step Nine: Now you can form the “meatballs”. I used a 1 1/2 tbsp. ice cream scoop to measure the size. I then rolled them and placed them on the baking sheet. Cook them for 35-40 minutes, flipping and turning at least twice to avoid any burning.
Step Ten: Serve with fresh salad, grains, tzatziki, or even as a part of a platter!
Tips and Tricks
Storage: Place the balls in a tightly sealed container in the fridge for up to one week. You can also, bake, seal and store in the freezer for up to 2 months. You can also premake, not bake and store in the freezer for up to two months. Cook them in a preheated 400F oven on a parchment-lined baking sheet for 1 hour or until golden. Make sure you flip and move to avoid burning.
Pre-make: If you want to premake the recipe, I suggest making the recipe up to the baking step. Have them rolled and prepped in the fridge before baking. You can do this up to 48 hours in advance.
Servings: This recipe serves 3 as a main meal but around 5-6 as an appetizer. Truthfully, I suggest doubling this recipe. They’re that good.
Oil: If you prefer to make this recipe oil-free, then simply use water or vegetable stock to cook/steam the ingredients like the onions/garlic and walnuts. I recommend 3-4 tbsp. water or stock to replace the 1 tbsp. olive oil.
Seasonings/Spices: This recipe is quite versatile, so if you prefer or fancy other herbs/spices then we encourage you to have fun and play around with those ingredients.
Gluten-Free: To make this recipe gluten-free, use gluten-free panko crumbs.
Feta: Vegan feta is completely optional. If you prefer or aren’t vegan, regular feta is fine!
Variations
- Legumes: Any combination of chickpeas, lentils, or rice works based on your preference and what you have available.
- Feta: Vegan feta is optional, or use regular feta if you’re not following a vegan diet.
- Panko: Regular breadcrumbs work if panko isn’t available, though panko provides better texture.
- Herbs: Experiment with different fresh herbs like parsley, oregano, or mint for varied flavor profiles.
Best served with
- Gyro Bread for Pita Gyro
- How to Make the Perfect Greek Salad
- Garlic Confit Tomato Basil Pasta
- Crispy Chickpeas with Whipped Yoghurt and Rice
How to Store Leftovers
Place walnut meatballs in a tightly sealed container in the fridge for up to one week. You can also bake, seal, and store in the freezer for up to 2 months. For unbaked meatballs, store in freezer for up to 2 months and cook from frozen at 400°F for 1 hour until golden.
Common Questions
Yes! Make the recipe up to the baking step, have them rolled and prepped in the fridge up to 48 hours in advance before baking.
This recipe serves 3 as a main meal or 5-6 as an appetizer. I suggest doubling this recipe because they’re that good!
Absolutely! Use 3-4 tablespoons water or vegetable stock to cook the onions, garlic, and walnuts instead of olive oil.
They’re delicious with fresh salad, grains, tzatziki sauce, or even as part of a Mediterranean platter.
Yes! You can freeze them unbaked for up to 2 months, or freeze baked meatballs for up to 2 months for easy meal prep.
They should be golden brown on all sides after 35-40 minutes, with flipping twice during baking to ensure even cooking.
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Ingredients
- 2 tbsp. Olive oil, divided
- 1 small white onion, finely chopped
- 4 garlic cloves, finely chopped
- 1 tbsp. umami spice
- 1 tbsp. Oregano
- 1 tbsp. Thyme
- 1 tsp sea salt
- ½ tsp pepper
- ¼ cup capers
- ¼ cup vegan feta
- ¼ cup chickpeas, rice, or lentils
- ½ cup walnuts, pulsed to ground meat in the food processor
- juice of 1 small lemon
- ¼ cup panko
- Handful fresh dill, chopped
- Serve with 1 cup Tzatziki
Instructions
Start Cooking- Premake your Tzatziki sauce by following the recipe instructions and let it sit in the fridge for at least 1 hour before enjoying. It is best enjoyed after an overnight sit in the fridge. Note, it will continue to increase in flavor as it marinates.
- In a medium pot, add 1 tbsp. olive oil and gently cook your onions and garlic on medium heat for 5 minutes. Stirring frequently to prevent burning.
- To the pot, add all your seasoning and spices. Stir till all the onions and garlic are coated with the seasonings/spices. Cook for 2 minutes before adding the capers and feta. Stir and cook for 3 minutes.
- To the pot, add the chickpeas, rice, or lentils (or a combination) and cook/heat for 5 minutes.
- Remove the mixture from the pot and place it into a large mixing bowl. To the mixing bowl, add the panko and dill.
- To the same saucepan, heat 1 tbsp of olive oil on medium heat and then cook down your walnut ground for at least 5 minutes, stirring frequently. To incorporate all those beautiful flavours built up at the base on the pot, deglaze with lemon juice and stir/scrape aggressively to clear the base on the pot.
- Transfer the walnuts to the mixing bowl with the other ingredients and stir to combine. Let the mixture sit for 30 minutes before forming balls.
- Preheat the oven to 400F and line a baking sheet with parchment paper.
- Now you can form the “meatballs”. I used a 1 1/2 tbsp. ice cream scoop to measure the size. I then rolled them and placed them on the baking sheet. Cook them for 35-40 minutes, flipping and turning at least twice to avoid any burning.
- Serve with fresh salad, grains, tzatziki or even as a part of a platter!
5 people are discussing this recipe. Join in
These look amazing! However, my neice is very allergic to tree nuts….is there any substitution?
Hey Megan! I’m sorry to hear that. I didn’t test this recipe with any other nuts or seeds.
This might be a silly question but should the chickpeas or lentils be cooked or am I using them dry like you would for falafel?
cooked please!
I have been vegan for 10 years and these are the best meatball substitute I have EVER had. so flavourful!!