Gluten-Free Meatballs

Casual observers might wonder why gluten free meatballs are even a thing. Gluten comes from grain so the issue, of course, isn’t with the meat itself but with the bread crumbs. Most meatball recipes contain either soft or dry bread crumbs as a filler and binder. You can’t use with ordinary bread crumbs with this recipe, instead we turn to gluten free oats to play that role. They work perfectly and as a bonus bring added nutrition to the party. They also have plenty of health benefits in their own right and this is an easy way to up your oat intake.

Ingredients for Gluten-Free Meatballs

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• Ground beef: Ground beef provides the base ingredient for these meatballs.
• Quick oats: Quick oats play the same role in this recipe that bread crumbs play in conventional meatballs, acting as a binding agent and helping retain moisture. Be sure to buy certified gluten-free oats.
• Eggs: Eggs in a meatloaf or meatballs act are another binding ingredient. The whites hydrate the oats and their proteins hold the meatballs together.
• Italian seasoning: Italian seasoning provides a combination of flavors to complement the marinara sauce.
• Dried parsley: Dried parsley is added to the meatballs mostly for its color, though it does also add some flavor.
• Garlic powder and onion powder: The garlic and onion powders in this recipe add pungent and savory flavors to the meatballs. They’re also quicker and easier than using the fresh equivalents.
• Marinara sauce: A simple marinara sauce provides the perfect accompaniment to the meatballs. It complements meatballs’ flavors without overwhelming them.
• Parmesan cheese: Grated Parmesan cheese provides a flavorful garnish, packing a serious umami kick.
• Fresh parsley: The garnish of fresh parsley is mostly for its bright color. It also subtly enhances other ingredients’ flavors.

Directions

Step 1: Prepare the pan and oven

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Heat your oven to 375°F. While that’s happening, place a wire rack inside a 15×10-inch baking sheet. Coat the rack and sheet pan with pan spray.

Editor’s Tip: For easier cleanup, line the pan with foil before placing the rack and spraying with pan spray. Once the meatballs are finished you can lift out the rack and remove the drippings along with the foil.

Step 2: Make and bake the meatballs

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In a large bowl, combine the ground beef with the oats, eggs, and seasonings. Shape the meat mixture into balls of about 1-1/2 inches’ diameter. Line up the meatballs on the wire rack, spacing them 1 inch apart. Bake the meatballs until their internal temperature reaches 165° when tested with an instant-read thermometer, approximately 25 to 30 minutes.

Step 3: Combine the meatballs and sauce

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Transfer the cooked meatballs to a large skillet. Add the marinara sauce and bring it to a simmer over medium-low heat. Simmer the sauce for four to five minutes, stirring occasionally until it’s hot and bubbly throughout. Top the meatballs and sauce with the shredded Parmesan cheese and fresh parsley.

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Gluten-Free Meatball Variations

• Use bread crumbs as  binder: Oats work surprisingly well in meatballs or meatloaf although bread crumbs are the more traditional option. Finding gluten-free bread crumbs is easier than it used to be and supermarkets often carry multiple brands. They’re also available from online vendors, if necessary. Baking your own homemade gluten free bread and using leftovers for bread crumbs is an even better option. Baking your own means you always know what’s in the finished product.
• Change up the meat: An all-beef meatball is fine, but not mandatory. You can use ground pork, turkey, chicken, veal, lamb or venison just as easily. A combination of meat in the meatballs is also a yummy option. The simple seasonings in this recipe work with them all.
• Change the sauce: Meatballs and marinara are a match made in culinary heaven, but you can mix things up as needed. Swapping the marinara for another jarred tomato sauce is an option (spicy arrabbiata sauce makes an interesting change of pace). Alternatively, you could simmer them in a plain white sauce and stir in pesto at the last minute. Non-Italian sauces are options too, depending how you plan to serve the meatballs. Hoisin sauce, teriyaki and sweet-and-sour sauce are all good choices. Barbecue sauce is also a delicious option. The sauce can be thinned enough to simmer without sticking and burning. Do the same with beef gravy, homemade or from a packaged mix. You can even make up your own homemade gravy mix to keep on hand in the pantry.

How to Store Gluten-Free Meatballs

Any leftover meatballs and sauce should be transferred to a food safe storage container with a tight-fitting lid and refrigerated as soon as possible.

Can I make my meatballs ahead of time?

Yes, of course. Once the meatballs are mixed they should be cooked as soon as possible. You can hold them in your fridge for a few hours. Cooked meatballs can be made a day ahead, chilled and then reheated in their sauce. You can also cook them in the sauce and reheat everything together, if you prefer.

How long will these meatballs keep?

Gluten free meatballs will last just as well as regular meatballs, about three to four days. Keep them in a food safe container with a tight-fitting lid. Tomato sauce can stain plastic so opt for a glass or ceramic container instead. For longer-term storage, you can freeze the meatballs uncooked, cooked or in their sauce as leftovers. For cooked or uncooked meatballs, freeze them on a sheet pan initially. Once they’re frozen, pack them into heavy-duty freezer bags or freezer-safe containers with airtight lids. They can last as long as three to six months if packaged well. Although, they’re best within one to three months.

Gluten-Free Meatball Tips

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Why would I use oatmeal instead of bread crumbs?

There are some good reasons for using oats, even for those who don’t avoid gluten. They’re packed with fiber and nutrition and even contain a fair quantity of “good fats.” They also have a surprising number of health benefits, even for carb-counting diabetics. Oats contain a special kind of soluble fiber called beta-glucans. Those create a gel-like consistency when they’re hydrated and cooked so they really help hold the meatballs together.

Why use “certified” oats?

Yes, oats themselves are naturally gluten free. The problem is that they’re often processed in mills that also process gluten-containing grains like wheat and rye and often become cross-contaminated. Certified gluten free oats are processed in facilities where that can’t happen. If you have a celiac disease diagnosis, you should always go with certified oats. If you have a gluten sensitivity or wheat allergy, you might be fine with trace amounts in regular oats. Unfortunately the only way to know is to try, and the outcome might be unpleasant for you.

Is there a quick and easy way to get meatballs a consistent size?

Consistent size is important for your meatballs to be cooked at the same time. There are a couple of ways to do this easily. One is with a meatball maker, which has rounded scoop ends and scissor/tong-style handles. Dip the ends into your meat mixture and squeeze. It forms the balls for you. These vary widely in quality and you may find your hands tire quickly when you use one. A better option is the kind of scoop that chefs call a “disher.” They’re the ones that have a lever on the side and squeeze the meatball right out.  For this recipe, you’d use a #50 disher. Most brands are color-coded so look for one with a rust or brick red handle.