Protein Neatballs


I have been tweaking my diet to try and get more protein or at least make sure I am eating enough protein….since everyone has a burning desire to know how you get enough protein without eating meat. Keep calm because PLANTS HAVE PROTEIN.

I have been measuring macros lately to see just how much protein there is in plants and I can happily report back that there is plenty.

Here is my brand new neatball recipe. We just ate it and it was a big hit with the small people. #winning


(makes 40 balls about 2cm diameter – 10 serves – extra serves can be frozen for another meal or will last about 7 days in the fridge)


  • 150 grams walnuts
  • 50 grams dried cranberries (unsweetened)
  • 1 tin 4 bean mix (with the liquid)
  • 200 grams oats (I used porridge oats but rolled is fine)
  • 30 grams kale (including small stems)
  • 60 grams parsley (including small stems)
  • 30 grams tomato sauce (no added sugar / salt)
  • 30 grams torula yeast
  • 1 Massel “beef” stock cube crumbled (or about 2 tsp powder)
  • 60 grams pea protein powder (I used Coles – if you use a SPI or PPI it will be even higher in protein)

Tomato sauce: (enough for 4 people)

  • 900 grams fresh tomatoes
  • fresh herbs (I used basil and oregano)


  • Preheat oven to 180-200 degrees Celsius.
  • To make balls, put all ingredients in food processor and blend until it forms a sticky dough.
  • Form into balls about 2cm diameter.
  • Place on tray lined with baking paper.
  • Bake for about 20 minutes / turn over and bake for another 10.
  • While the balls are baking, process tomatoes and place in a fry pan with the herbs (chopped or whole) and fry off to reduce liquid. You can add garlic if you like. I didn’t have any left so I didn’t.


I served mine over zoodles (julienned raw zucchini) and everyone else had over gluten free spaghetti. You could also serve with mash potato or polenta.


(per 4 balls served with 1/4 of the tomato sauce recipe and 200 grams Zucchini noodles)

  • Calories: 329
  • Fat: 13 grams
  • Fibre: 9.9 grams
  • Carbohydrates: 38.9 grams
  • Sodium: 266.8 grams
  • Protein: 21 grams (see: magic….no meat, and yet, protein….OMG!!!)

Footnote: I just did a quick search for normal meatballs and macros and found macro organic meatballs – 5 balls (no sauce or noodles) If you check it out the protein is 20 grams (per 5 balls). True the sauce and zoodles have some protein (7.5g total….mostly from zucchini) but if you add 5 balls to normal pasta and sauce the macros will be similar or less and the carbs / calories will probably be more. Feel free to report back on the maths. 🙂


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