Cauliflower Meatballs in Marinara Sauce – Vegan, Air Fryer, Baked

“This post has been sponsored by FarmToFork™Pasta Sauces. All thoughts and opinions are my own.”

Cauliflower Meatballs in Marinara Sauce is a delicious, quick and healthy recipe. It’s vegan, gluten-free, and perfect for busy weeknights or brunches. Made using FarmToFork™ Marinara Sauce from Safeway. Freezes well, Add to bowls, salads, wraps, etc.

Vegan + Glutenfree Cauliflower Meatballs #cauliflowermeatballs #cauliflower #cauliflowermeatballs

Happy new year, and I hope you had a fabulous holiday celebration with loved ones and lots of food-fun.

Now that we inch closer to those yearly resolutions, I’m here with my “Cauliflower Meatballs in Marinara Sauce” recipe that helps you attain the “healthy new you”  in a whole new, delicious way 🙂

Last week, I visited Safeway for party snacks and I came across these FarmToFork™ Pasta Sauces. 

They are made using simple, premium ingredients like sustainably grown tomatoes—locally harvested from California farms.

farm to fork marinara sauce

Apart from the different varieties of FarmToFork™ Pasta Sauces that are available in Safeway, they’re also:

  • Non-GMO
  • NO Added Sugars 
  • NO Artificial Colors or Flavors (Not even Tomato Paste)
  •  

To me—and I know to many of you looking for cleaner, healthier ingredients—these are a MUST-have!

Air fryed Cauliflower Meatballs

Also, before you head to your nearest Safeway for the ingredients, take advantage of the following coupon offer:

Shop today to save $1.00 off any one FarmToFork Pasta Sauce! 

 

Ingredients for Cauliflower Meatballs in Marinara Sauce:

For Cauliflower Meatballs:

3 Cups Cauliflower Rice – homemade or store-bought

1 Cup Breadcrumbs – I’m using gluten-free breadcrumbs; you can use it as per diet.

5 Tbsp Chickpea Flour – you can use all-purpose flour or any other flour to bind the meatballs.

Garlic + Ginger Powder – you can use fresh garlic and ginger, too

Salt + Pepper

Italian Seasoning

Chili Flakes

Oil – for frying, baking or air-frying (as per the method you choose)

For Marinara Sauce:

Farm2Fork™ Marinara Sauce

Italian Seasoning

Salt + Pepper

Cheese – I’m using vegan cheese, but any cheese can be used.

Oil

Ingredients for Cauliflower Meatballs

Process to Make Cauliflower Meatballs in Marinara Sauce:

I love making this recipe during weeknights as it’s super easy and everyone at home loves it. 

The meatballs can be made beforehand (2-3 days before or frozen for a week). All you have to do is saute the marinara sauce with some preferred seasoning and add the meatballs on top.

Making the Cauliflower Meatballs:

  1. You start by adding all the meatballs ingredients to a large bowl and then mix everything.
  2. Once evenly mixed, scoop 1.5Tbsp of batter and roll in your palm to form a circular shape/meatball shape.
  3. Make all the meatballs and keep in the fridge for 15-20 minutes to firm up (this helps hold the shape of the meatballs while cooking).
  4. The meatballs can be cooked in 3 different ways:

Frying Cauliflower Meatballs Method: you simply add 1 cup oil to a wok and fry the meatballs on low heat till they are golden brown. 

Baking Cauliflower Meatballs Method: you place the meatballs in an oiled or parchment-lined baking tray, spray with oil, and bake for 30 minutes (400F).

Air-Fryer Cauliflower Meatballs Method: this is my favorite method and makes this recipe even easier. Add the meatballs in an air-fryer basket, spray with oil, and air-fry at 350 for 15 minutes.

Cauliflower Meatballs Costco

<Apart from a great selection of ingredients, one of my other favorite reasons for shopping at Safeway is their mobile app. It not only has all the product details but also coupons to help us stretch our dollars further>

Air Fryer Cauliflower Meatballs process

 

Air Fryer Vegetarian Meatballs

 

Once the Cauliflower Meatballs are ready, you can go ahead and proceed with the rest of the recipe right away or store the meatballs for later use.

The meatballs can stay up to 2-3 days in the fridge or 1 week in the freezer.

Cauliflower Meatballs Marinara Sauce

Cauliflower Meatballs in Marinara Sauce

Serving Suggestion:

Once the marinara sauce has simmered for a few minutes, turn off the heat.

Transfer the sauce to a serving bowl and place the meatballs on top (as they are extremely soft, you DO NOT want to soak them for long).

Sprinkle chopped basil/cilantro and add some grated cheese on top (vegan or any variety you like).

Serve hot and enjoy 🙂

Vegetarian Cauliflower Meatballs

Vegetarian Cauliflower Meatballs

You can easily find FarmToFork™ Pasta Sauces in the pasta aisle.

I loved using the FarmToFork™ Marinara Sauce in not only this recipe but other Pasta recipes, too.

The sauce is luscious with simple flavors and tastes just like homemade.

Freezer Details:

You can freeze these Cauliflower Meatballs for 1 month in ziplock bags.

  • Simply cool the meatballs after cooking and place them in a freezer friendly tray.
  • Place in the freezer for 3-4 hours till they freeze slightly.
  • Then transfer to ziplock (add the date on ziplock) and freeze further.

Best Cauliflower Meatballs

 

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Cauliflower Meatballs in Marinara Sauce

 

:: You May Also Like ::

Sheet Pan Cauliflower Nachos Recipe Gluten Free

Chickpea Mushroom Meatballs Recipe – Vegan Meatballs

Sticky Cauliflower Wings -Step by Step Baked – Vegan Recipe

 

Yield: 16 Cauliflower Meatballs

Cauliflower Meatballs in Marinara Sauce

Cauliflower Meatballs in Marinara Sauce

Cauliflower Meatballs in Marinara Sauce is a delicious, quick and healthy recipe. It's vegan, gluten-free, and perfect for busy weeknights or brunches.

Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes

Ingredients

For Cauliflower Meatballs:

  • 3 Cups Cauliflower Rice - homemade or store-bought
  • 1 Cup Breadcrumbs - I’m using gluten-free breadcrumbs; you can use as per diet.
  • 5 Tbsp Chickpea Flour - you can use all-purpose flour or any other flour to bind the meatballs.
  • Garlic + Ginger Powder - you can use fresh garlic and ginger, too
  • Salt + Pepper
  • Italian Seasoning
  • Chili Flakes
  • Oil - for frying, baking or air-frying (as per the method you choose)

For Marinara Sauce:

  • Farm2Fork™ Marinara Sauce
  • Italian Seasoning
  • Salt + Pepper
  • Cheese - I’m using vegan cheese, but any cheese can be used.
  • Oil

Instructions

Making the Cauliflower Meatballs:

  1. Add all the meatballs ingredients to a large bowl and then mix everything.
  2. Once evenly mixed, scoop 1.5Tbsp of batter and roll in your palm to form a circular shape/meatball shape.
  3. Make all the meatballs and keep in the fridge for 15-20 minutes to firm up (this helps hold the shape of the meatballs while cooking).

The meatballs can be cooked in 3 different ways:

Frying Cauliflower Meatballs Method:

Simply add 1 cup oil to a wok and fry the meatballs on low heat till they are golden brown. 

Baking Cauliflower Meatballs Method:

Place the meatballs in an oiled or parchment-lined baking tray, spray with oil, and bake for 30 minutes (400F).

Air-Fryer Cauliflower Meatballs Method:

Add the meatballs in an air-fryer basket, spray with oil, and air-fry at 350 for 15 minutes.

Serving Cauliflower Meatballs in Marinara Sauce:

  1. Heat a nonstick pan and add the Marinara sauce in it.
  2. Once the marinara sauce has simmered for a few minutes, turn off the heat.
  3. Transfer the sauce to a serving bowl and place the meatballs on top (as they are extremely soft, you DO NOT want to soak them for long).
  4. Sprinkle chopped basil/cilantro and add some grated cheese on top (vegan or any variety you like).
  5. Serve hot and enjoy

Nutrition Information:

Yield:

4

Serving Size:

1

Amount Per Serving: Calories: 457Total Fat: 23gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 14gCholesterol: 33mgSodium: 744mgCarbohydrates: 90gFiber: 8gSugar: 9gProtein: 23g

 

3 Replies to "Cauliflower Meatballs in Marinara Sauce - Vegan, Air Fryer, Baked"

  • K February 16, 2020 (11:37 pm)

    Should the cauliflower rice be cooked first or mixed raw?

    • Molly Kumar February 17, 2020 (3:28 am)

      Hi Katherine, the ‘cauliflower rice’ need to be raw and not cooked. You can squeeze the raw cauliflower rice to remove any excess water before mixing other ingredients for the meatballs. Thanks, Molly

  • Liz January 1, 2020 (4:23 pm)

    Making this tonight – Liz

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