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5-ingredient free meatballs on zucchini noodles in white bowl with fork and striped napkin

5-Ingredient Free Meatballs (egg-free, dairy-free, gluten-free)

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5-Ingredient Free Meatballs (egg-free, dairy-free, gluten-free) are free of all the major allergens, but still taste amazing and are easy to make with a short list of simple ingredients. Make a double batch during meal prep and you’re good to go!
Servings 20 meatballs
Calories 90


  • ½ cup grated onion from about 1 medium yellow onion
  • 2 tablespoons nutritional yeast*
  • 1 teaspoon kosher salt
  • 1 teaspoons granulated garlic powder
  • cup almond flour or oat flour for nut free
  • 2 pounds ground dark meat turkey or ground beef grass-fed if possible
  • 1 tablespoon olive oil
  • No-sugar-added marinara sauce of choice for serving (optional)


  • Preheat the oven to 400F.
  • In a large bowl, mix together the grated onion, nutritional yeast, salt, garlic powder, and flour until well combined. Add the meat, stirring until well combined (clean hands work best), being careful not to overmix.
  • Roll the mixture into balls. Place each on a rimmed baking baking sheet and drizzle with 1 tablespoon olive oil.
  • Roast in the oven for 20-25 minutes, flipping once, until golden and cooked through.
  • Remove from the oven, add to sauce of choice (if using), and serve.

Stovetop version:

  • Follow step 2 above. Roll the mixture into balls.
  • Heat a large pot or Dutch oven over medium heat. Add the olive oil, then cook the meatballs until golden and cooked through, flipping halfway through. You may need to work in batches to avoid overcrowding the pan.


Be sure to use oat flour if you'd like this recipe recipe nut-free.
*Nutritional yeast adds a cheesy flavor without containing any dairy. Find it on the bulk aisle of your natural foods store, or in the baking section. It adds an essential "cheesy" flavor to the recipe, so I would not recommend skipping it.
Make your own oat flour for this recipe by placing ⅓ cups whole rolled oats in a blender and blending until a coarse flour forms. You can purchase pre-made oat flour at many grocery stores and natural food markets or online. If you are gluten-free be sure to buy oats that are specifically labeled gluten-free.
Serve the meatballs atop zoodles or noodles with marinara or any sauce you like.
These meatballs freeze well. Allow to cool, then pop them into a zip-top bag and freeze for up to 3 months.
Nutrition Information calculated using almond flour and ground turkey for 1 meatball.


Calories: 90kcal | Carbohydrates: 1g | Protein: 9g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 34mg | Sodium: 148mg | Potassium: 119mg | Fiber: 1g | Sugar: 1g | Vitamin A: 33IU | Vitamin C: 1mg | Calcium: 15mg | Iron: 1mg