If you’re looking for a meatless recipe that’s hearty, flavorful, and packed with nutrients, my Mediterranean Lentil Meatballs are the perfect fit. These are a family favorite in our house — easy to prep, macro-friendly, and full of bold Mediterranean flavors. Whether you’re following a plant-based diet or just want to add some variety to your weekly menu, this recipe checks all the boxes.
Why Lentils & Nutritional Yeast?
Before we dive into the recipe, let’s talk about two of the star ingredients and why they’re nutritional powerhouses:
Lentils
High in Protein & Fiber: Lentils are a fantastic plant-based protein source, making them perfect for those looking to hit protein goals without animal products.
They’re also rich in soluble fiber, which supports gut health and can help lower cholesterol.
Rich in Iron & Folate: Especially important for energy production and overall health, lentils provide a great source of iron (especially when paired with vitamin C-rich foods) and folate.
Blood Sugar Friendly: Thanks to their fiber and complex carbohydrates, lentils help promote stable blood sugar levels and longer-lasting satiety.
Nutritional Yeast
Plant-Based Umami: Nutritional yeast adds a cheesy, savory flavor that’s completely dairy-free. It’s perfect for anyone who’s lactose intolerant or looking to cut back on dairy.
B Vitamin Boost: It’s rich in B-vitamins, including B12 (if fortified), which is essential for energy and nervous system function.
Complete Protein: Nutritional yeast contains all nine essential amino acids, making it a rare complete protein in the plant-based world.
Mediterranean Lentil Meatballs Recipe
Ingredients
2 1/4 cups cooked lentils (I used Trader Joe’s prepared, but homemade works too)
1 cup spinach 1 teaspoon olive oil
1 teaspoon garlic
1/2 cup nutritional yeast (or Parmesan cheese for non-vegan option)
1/3 cup almond meal
1/3 cup chopped parsley
1/2 medium red onion, chopped
1/4 cup roasted bell pepper, chopped
1 egg
1 teaspoon garlic powder
1 teaspoon salt
1/4 teaspoon ground pepper
Directions
1. Preheat oven to 400°F and line a baking sheet with parchment paper. In a medium pan, heat olive oil and sauté garlic for 30 seconds. Add spinach and cook for 2-3 minutes until wilted.
2. Transfer to a plate to cool. In a large mixing bowl, mash the cooked lentils with the back of a fork until mostly broken down.
3. Chop the cooked spinach and add to the lentils. Add the remaining ingredients and mix thoroughly. Refrigerate the mixture for 10 minutes to allow it to firm up.
4. Using a cookie scoop or tablespoon, form 16 meatballs and place on the prepared baking sheet.
5. Bake for 18 minutes until lightly golden.
6. Serve over zoodles, gluten-free pasta, or your favorite noodles with marinara sauce, fresh parsley, and a sprinkle of capers.
Serving Suggestions & Macros
These meatballs are incredibly versatile — perfect for meal prep, quick weeknight dinners, or even a light lunch. Pair with a simple cucumber-tomato salad or roasted veggies for a full Mediterranean-inspired plate.
Macro estimates (per meatball):
Protein: ~5g Carbs: ~7g Fat: ~3g Fiber: ~2g
(Macros may vary based on brands and substitutions)
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