I’ve become obsessed with freshly ground oat flour lately. It’s the perfect gluten free flour substitute in so many situations. It’s affordable, easy to grind at home in a blender, and binds incredibly well. I started thinking that it could make wonderful “meatballs” and veggie burgers because it holds together so well. I’m beyond thrilled with the results, and have been having a blast making different variations of this recipe.
These can be either baked or sauteed. Sauteeing is a little bit faster, but I definitely prefer the texture baked. Baking dehydrates them a bit, which helps them hold their shape even more. I haven’t tried it, but I would imagine that the ultimate yum factor would be baking them first, them sauteing them for a lovely golden crisp.
Try topping these with my easy Nut Free Vegan Parmesan!
Looking for more vegan “meatball” inspiration? Try my Gluten Free Lentil “Meatballs”! They’re full of lots of delicious Italian flavors and have a delicious crispy coating.
If you’ve tried this recipe, please let me know what you thought in the comments below!
*Oats are something that can frequently be cross contaminated with gluten. Be sure to use certified gluten free oats to keep this recipe safe for gluten free people.
Vegan “Meatballs” with Mushrooms and Oats (Vegan, Gluten Free):
- 4 teaspoons olive oil divided
- 2 cups sliced mushrooms chopped, 8 ounces or 227 grams
- 1 medium yellow onion diced
- 3/8 teaspoon Kosher salt divided
- 2 medium cloves garlic pressed
- 1 cup certified gluten free old fashioned oats ground in a blender into a flour
- 1/2 cup walnuts ground in a blender into a coarse flour
- 1 cup boiling water
- 2 teaspoons vegan and gluten free bouillon
- 1 Tablespoon dried parsley
If baking, preheat oven to 350 F.
Heat a medium non-stick skillet over medium heat. Add 2 teaspoons of olive oil when hot, and swirl to coat the skillet with the oil.
Add the mushrooms to the oiled skillet and saute until golden brown and have greatly reduced in size, about 5-6 minutes, stirring a few times to flip and prevent from sticking.
Add in 1 teaspoon of olive oil, the diced onion, and 1/8 teaspoon Kosher salt. Stir to combine. Saute until cooked through and translucent, about 4-5 minutes, stirring a few times.
Add in the pressed garlic and stir. Saute until aromatic, about 30 seconds to 1 minute, stirring constantly. Remove skillet from heat.
Add the Vegetable Better Than Bouillon to the boiling water and stir to fully dissolve.
Place the oat flour in a large mixing bowl. Stir in the ground walnuts, 1/4 Teaspoon Kosher salt, and the dried parsley.
Add in the sauteed mushrooms, onion, and garlic, and stir to combine.
Add in the vegetable broth and stir to combine.
Let rest for 10 minutes (this allows the oats to fully absorb the water and become sticky enough to hold their shape).
Wet your hands, and roll the mixture into 1” balls. Wetting your hands helps a lot because the mixture is very sticky - it will prevent the mixture from sticking to your hands too much. You’ll probably have to rinse your hands after every few balls that you roll.
If baking, line a baking sheet with parchment paper or a silicone baking mat, and bake for 20 minutes.
If sauteing, heat a large non-stick skillet over medium heat. When hot, add the remaining teaspoon of olive oil. You can use more oil if you prefer, but it will take a minimum of 1 teaspoon of oil to prevent them from sticking. Saute them for 3 minutes, then flip and saute for an additional 3 minutes. The saute time will vary based on your stove. For example, on a gas flame on medium heat, 3 minutes per side was perfect. On an induction cooktop these cooked much faster and 90 seconds per side was almost too long. Keep an eye on them and use your best judgement.