I’ve been craving warm, cozy dinners like these miso-glazed tofu meatballs. They’re high in plant protein, simple to make, and great for lunch, a quick weeknight meal, or meal prep. This easy, high-protein tofu recipe comes together in under 30 minutes—perfect for busy evenings.
Table of Contents
- Why You’ll Love This Vegan Meatball Recipe
- How to Make High Protein Tofu Meatballs
- Tofu Meatball Ingredients
- Miso Glaze Ingredients
- Garnish
- Step-by-Step Instructions
- Meatballs
- Miso Glaze
- Secrets to Success
- Serving Suggestions
- Storage Tips
- Recipe FAQs
- More Tofu Recipes
- Easy Miso Glazed Tofu Meatballs (Vegan) Recipe
Why You’ll Love This Vegan Meatball Recipe
These tofu meatballs are flavorful and hold together much like traditional meatballs. Using extra-firm tofu, shredded carrot, grated garlic, scallions, cornstarch, tamari, and a pinch of kosher salt gives them great texture and taste. Finish with a savory miso glaze and a sprinkle of sesame seeds, and you’ve got a satisfying, protein-rich meal.
You don’t need a food processor or tofu press to make them—just a little careful pressing and mixing. Miso adds a deep, savory umami note that pairs perfectly with tofu, giving a “meaty” feel. Nailing both flavor and texture is the key to a great tofu recipe.
How to Make High Protein Tofu Meatballs
With a handful of simple ingredients and about 30 minutes, you can make these miso-glazed tofu meatballs.
Tofu Meatball Ingredients
- extra-firm tofu
- cornstarch
- scallions
- carrot
- fresh garlic cloves
- maitake mushrooms (or another mushroom of choice)
- tamari or soy sauce
- kosher salt
- avocado oil spray or other nonstick spray
Miso Glaze Ingredients
- sake
- mirin
- white miso paste
- granulated sugar
- water (to thin the glaze)
Garnish
- toasted white sesame seeds
- scallions, thinly sliced
See the recipe card at the bottom for exact amounts and servings.
Step-by-Step Instructions
Meatballs
Step 1: Preheat the oven to 400°F (200°C). Line a baking sheet with a nonstick baking mat or parchment paper and lightly spray it.
Step 2: Break the tofu into 4–5 smaller pieces and wrap them in cheesecloth or paper towels. Squeeze tightly to remove as much liquid as possible so the tofu is dry and crumbly. Transfer to a large bowl and break up any remaining chunks with a spatula.
Step 3: Add thinly sliced scallions, grated carrot, and grated garlic to the bowl. Crumble or finely chop the mushrooms and add them as well. Stir in tamari, salt, and cornstarch, mixing until combined. Let the mixture sit a few minutes so the starch hydrates. Portion about 2 tablespoons per ball, press tightly between your hands, and place on the prepared baking sheet.
Step 4: Bake for 20–25 minutes, until golden brown. Remove and let cool about 5 minutes before glazing.
Miso Glaze
Step 5: In a small bowl, whisk sake, mirin, white miso, sugar, and a splash of water until smooth. Cook over low heat, whisking constantly, until the glaze lightly bubbles and thickens. Toss the baked tofu balls in the glaze, coating them gently.
Step 6: Serve the glazed meatballs over steamed white rice. Garnish with toasted sesame seeds and extra scallions if desired.
Secrets to Success
- Remove as much moisture from the tofu as possible for a firmer, crispier exterior.
- Swap tamari for soy sauce or coconut aminos if you prefer—adjust for saltiness.
- Add red pepper flakes for heat if you like spicy food.
- Enjoy the meatballs fresh from the oven for the best texture.
- Use shallow, wide bowls when mixing so ingredients combine evenly.
Serving Suggestions
These meatballs are great on their own, over white rice, or alongside a grain like quinoa fried rice. Add fresh herbs such as parsley or chives for brightness, and season with extra salt and black pepper to taste.
Storage Tips
Store leftovers in an airtight container in the refrigerator for 3–4 days. Reheat in a hot skillet with a splash of oil or water for 2–3 minutes, or use an air fryer or microwave. These meatballs freeze well—freeze them plain (not glazed) after cooling, then reheat from frozen in an air fryer at 350°F until crisp.
Recipe FAQs
Excess moisture is the main culprit. Make sure to squeeze the tofu thoroughly so it’s dry before forming the balls—this step is essential for a crispy exterior.
Extra-firm tofu works best because it holds its shape and produces a firmer texture ideal for meatballs.
Yes. Freeze fully cooked and cooled meatballs plain (without glaze) to prevent sogginess. Reheat from frozen in an air fryer or oven to restore crispness.
Yes. Tofu is made from soy, which is a complete plant-based protein containing all essential amino acids.
Absolutely. These meatballs pair well with many sauces—try a buffalo-style sauce, pesto, or your favorite dipping sauce for variety.
More Tofu Recipes
High Protein
Crispy Garlic Sesame Tofu Sticks (Erewhon Copycat)
Main Dishes
Korean Braised Tofu (Dubu Jorim 두부조림)
Main Dishes
Healthy Teriyaki Tofu and Broccoli Stir Fry Recipe
High Protein
Lemon & Herb Crusted Tofu Steaks (vegan, gluten free, oil free)
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Easy Miso Glazed Tofu Meatballs (Vegan)
Equipment
-
cheesecloth
-
microplane or grater
-
baking sheet
-
nonstick baking mat or parchment paper
Ingredients
- 16 oz extra firm tofu
- 1/4 cup cornstarch
- 2 scallions thinly sliced
- 1 carrot peeled
- 2 cloves garlic grated
- 1/4 cup maitake mushrooms or other mushroom
- 1 tbsp tamari or soy sauce
- 1/2 tsp kosher salt
- avocado oil spray or other nonstick spray as needed
Miso Glaze
- 2 tbsp sake
- 2 tbsp mirin
- 1/4 cup white miso paste
- 2 tbsp granulated sugar
Garnish
- toasted white sesame seeds to taste
- scallions thinly sliced, to taste
Instructions
Make Tofu Balls
-
Preheat the oven to 400°F and line a baking sheet with a nonstick mat or parchment. Lightly spray.
-
Break the tofu into 4–5 pieces, wrap in cheesecloth, and squeeze out excess liquid until dry and crumbly. Transfer to a bowl and break up any large chunks.
-
Add thinly sliced scallions, grated carrot and garlic, and crumbled or chopped mushrooms. Stir in tamari, salt, and cornstarch. Let sit a few minutes to hydrate. Form 2-tablespoon balls, pressing tightly, and place on the baking sheet. Bake 20–25 minutes until golden. Let cool 5 minutes.
Prepare Miso Glaze
-
Whisk together sake, mirin, miso, sugar, and water until smooth. Cook over low heat, whisking until the mixture thickens slightly and bubbles.
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Toss the tofu balls in the glaze until evenly coated.
Serve
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Serve over white rice and garnish with toasted sesame seeds and sliced scallions.
Nutrition information is automatically calculated and should be used as an approximation.
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