Gluten and Dairy Free Meatballs

Cheri Moore

Written by Juliana Moore

February 12, 2024

These gluten and dairy free meatballs are so delicious with the perfect texture! And, they are made with easy to find ingredients like oat flour at your local grocery store.

When trying out gluten and dairy free meatball recipes, I ended up with many mushy results. Typical meatball recipes call for milk which is then absorbed by the bread component. Well, when you swap out the bread for a gluten free alternative you simply end up with a shapeless mushy meatball. The texture is not good at all.

Finally, it dawned on me to completely take out the milk component! And what do you know, I created a gluten and dairy free meatball that tastes great, holds it shape, and has that classic meatball texture.

Gluten and Dairy Free Meatballs and Spaghetti Squash Tutorial

Summer time is the perfect time to lower your carb intake with delicious spaghetti squash topped with gluten and dairy free meatballs. If you are a cheese lover, top your spaghetti sauce with a mixture of mozzarella and parmesan cheese.

Ingredients

  • 1 pound of ground beef
  • 1/2 of an onion finely chopped or grated
  • 4 garlic cloves minced
  • 1 egg
  • 1 teaspoon of salt
  • 1/2 teaspoon of pepper
  • 1/2 teaspoon of onion powder
  • 1/2 teaspoon of garlic powder
  • 2 tablespoons of dried parsley
  • 1/3 cup of oat flour

How to Make Gluten and Dairy Free Meatballs:

To start, preheat the oven to 375 degrees Fahrenheit.

Oven preheated to 375 to cook gluten and dairy free meatballs

Prepare the Gluten and Dairy Free Meatballs

Finely chop or grate half an onion. Then, add it to a large bowl.

finely chopped onion in a glass bowl to add to gluten and dairy free meatball mixture

Next, mince 4 cloves of garlic and add them to the bowl. If you do not have a mincer, then chop the garlic as small as possible.

four garlic cloves on a cutting board
mincing garlic into a glass bowl with chopped onion in the bowl that will be added to meatballs

Measure out the following seasonings and add them to the bowl.

  • 1 teaspoon of salt
1 teaspoon sitting in front of a container of sea salt to measure into meatballs
  • 1/2 teaspoon of pepper or
  • If you like a bit of spice add a sprinkle of red pepper.
1/2 teaspoon sitting in front of a container of pepper to measure into meatballs
  • Onion powder, 1/2 teaspoon
1/2 teaspoon sitting in front of a container of onion powder to measure into gluten free meatball mixture
  • 1/2 teaspoon of garlic powder
1/2 teaspoon sitting in front of a container of garlic powder to measure into meatball mixture
  • 2 tablespoons of parsley
a tablespoon sitting in front of a pint jar of dried parsley to measure 2 tablespoons of parsley into meatball mixture

Then, add 1 egg to the bowl.

Glass bowl with chopped onion, seasonings, and one egg

And, a 1/3 cup of oat flour.

glass measuring cup filled to the 1/2 cup measuring line with freshly milled oat flour. The measuring cup is in front of a grain mill.

Mix with a fork until you have combined all the ingredients for gluten and dairy free meatballs.

Gluten and dairy free meatball ingredients mixed together in a glass bowl with a fork minus the ground beef.

Now, add 1 pound of ground beef. Use your hands or a large spoon to mix everything together.

package of ground beef in a square baking pan
raw gluten and dairy free meatball meat with ingredients mixed together in a glass bowl on the countertop

Prep the Pan

Line 2 baking sheets with parchment paper or one extra-large baking sheet. Use a baking sheet with an edge so that any grease from the meatballs does not drip onto your oven.

large baking sheet lined with parchment paper. It is next to the bowl of gluten and dairy free meatball meat

Shape the Gluten and Dairy Free Meatballs

When you shape the meat into balls, the size is up to you. I like a small meatball small enough to pop into my mouth.

Shaping gluten and dairy free meatballs to place on a parchment lined baking sheet

You want to make them as uniform as possible so they cook evenly. I make mine about the size of a large marble, bite-sized. You can also use a medium-size cookie scoop to make your meatballs. But, they will be large.

Raw gluten and dairy free meatballs sitting on parchment paper on a baking sheet

Be sure to space them evenly on the pan.

A cookie sheet full of Raw gluten and dairy free meatballs placed on parchment paper ready to cook

Bake the Gluten and Dairy Free Meatballs

Now, bake your gluten and dairy free meatballs at 375 degrees Fahrenheit for 18 minutes. If you make larger meatballs, then adjust your cooking time checking with a meat thermometer for doneness.

Baked gluten and dairy free meatballs on parchment paper on a baking sheet

What Can You Serve Gluten and Dairy Free Meatballs With?

  • Gluten free, organic or non-organic pasta
  • Roasted spaghetti squash
  • Once cooked, simmer in BBQ sauce and serve with veggies and potatoes.
Gluten and dairy free meatballs served on spaghetti squash with pasta sauce.

My Favorite Gluten Free Pasta Brands

Thankfully, there are lots of gluten free pasta options these days. Yay! Unfortunately, they are not all the same. Some are a starchy mess that clump together while others have a taste that differs a tad too much to satisfy a pasta craving.

Personally, my favorite is organic pasta made my Jovial, inherently good organic brown rice pasta that comes in different shapes and sizes.

Another organic option is Ancient Harvest Gluten Free Spaghetti. It has a higher price point, but it is a tasty organic choice.

Gluten and Dairy Free Meatball Recipe Card

Special Thanks to Steiger Family Farms

I’d like to thank my daughter, Juliana, for creating and sharing this recipe. In fact, you can find more of her recipes over at www.steigerfamilyfarms.com. She is an excellent cook and loves to share her from scratch recipes. While I’d like to take credit for her cooking skills, she has been the one teaching me new things the last few years. Nevertheless, we hope you enjoy this recipe!

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