gluten free meatball appetizer
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15 Gluten Free Meatball Appetizers with 200-400 Calories and 15-30g Protein

BySarah

Hi, I'm Sarah, and if there is one thing I have learned from years of hosting, it is that a tray of warm meatballs disappears faster than anything else on the table. I started making these gluten free meatball appetizers when a few of my closest friends went gluten free and I refused to serve them a sad side plate while everyone else tucked in. The secret is simple: certified gluten-free rolled oats instead of breadcrumbs, plenty of fresh herbs, and a good sauce for every single batch. These meatballs are baked, not fried, so they stay juicy inside with lightly golden edges, and every recipe here lands between 200 and 400 calories with 15 to 30 grams of protein per serving. They are just as happy on a game-day table with toothpicks as they are packed into lunchboxes for the week ahead. Make a double batch, freeze half, and thank yourself later.

Cranberry Meatballs

Cranberry Meatballs Save

These are the meatballs I make first every holiday season, and they never last long. The cranberries soften as they bake and turn sweet-tart, and the glossy cranberry glaze makes the whole tray look like you tried far harder than you did. Serve them warm straight from the baking sheet with cocktail picks, or spoon them over a little mashed sweet potato for a proper dinner.

Prep: 15 min | Cook: 20 min | Servings: 4 | Calories: 220 per serving | Protein: 18g per serving

Ingredients

  • 1 pound lean ground turkey
  • 1/2 cup certified gluten-free rolled oats
  • 1/2 cup fresh cranberries, roughly chopped
  • 1/4 cup finely chopped yellow onion
  • 2 cloves garlic, minced
  • 1 large egg, lightly beaten
  • 1 tablespoon olive oil
  • 1/2 cup whole-berry cranberry sauce
  • 1 tablespoon honey
  • 1 teaspoon orange zest
  • 1/2 teaspoon dried thyme
  • Salt and black pepper to taste

Instructions

  1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. In a large bowl, combine the ground turkey, oats, chopped cranberries, onion, garlic, egg, thyme, salt and pepper, and mix gently with your hands until just combined.
  3. Roll the mixture into 16 small meatballs, about 1 1/2 inches across, and place them on the prepared baking sheet.
  4. Drizzle with the olive oil and bake for 15 to 20 minutes, until cooked through and lightly browned.
  5. While the meatballs bake, warm the cranberry sauce, honey and orange zest in a small saucepan over low heat until smooth and glossy.
  6. Toss the hot meatballs in the warm cranberry glaze and serve immediately with cocktail picks.

Tip: Chop the cranberries small so they distribute evenly and the meatballs hold their shape.

BBQ Meatballs

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Smoky, sticky and completely crowd-pleasing, these BBQ meatballs are my go-to for backyard gatherings and football Sundays. A touch of smoked paprika in the meat gives them a deep, barbecue flavour even before the sauce goes on, and brushing the sauce on near the end keeps it from burning in the oven. Pile them in a bowl with extra sauce on the side for dipping.

Prep: 10 min | Cook: 20 min | Servings: 4 | Calories: 250 per serving | Protein: 20g per serving

Ingredients

  • 1 pound lean ground beef
  • 1/2 cup certified gluten-free rolled oats
  • 1/4 cup finely chopped yellow onion
  • 2 cloves garlic, minced
  • 1 large egg, lightly beaten
  • 1/2 cup gluten-free BBQ sauce, divided
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon Worcestershire sauce (gluten-free)
  • 1/2 teaspoon onion powder
  • 1 tablespoon chopped fresh parsley, to serve
  • Salt and black pepper to taste

Instructions

  1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. In a large bowl, combine the ground beef, oats, onion, garlic, egg, 2 tablespoons of the BBQ sauce, smoked paprika, Worcestershire sauce, onion powder, salt and pepper, and mix until just combined.
  3. Roll the mixture into 16 small meatballs and place them on the prepared baking sheet.
  4. Drizzle with the olive oil and bake for 15 minutes.
  5. Brush the meatballs generously with the remaining BBQ sauce and return to the oven for 5 more minutes, until glazed and cooked through.
  6. Sprinkle with chopped parsley and serve warm with the extra sauce for dipping.

Tip: Use a thick, smoky BBQ sauce so the glaze clings instead of sliding off.

Sweet Chili Meatballs

Sweet Chili Meatballs Save

Sweet, sticky and just a little bit fiery, these are the meatballs I reach for when I want something that tastes like takeout but feels much lighter. The sweet chili glaze caramelises beautifully in the last few minutes of baking, and a squeeze of lime at the end keeps everything bright. Scatter over sliced spring onions and serve them straight from the pan while they are still glossy.

Prep: 10 min | Cook: 20 min | Servings: 4 | Calories: 230 per serving | Protein: 19g per serving

Ingredients

  • 1 pound lean ground pork
  • 1/2 cup certified gluten-free rolled oats
  • 1/4 cup finely chopped yellow onion
  • 2 cloves garlic, minced
  • 1 large egg, lightly beaten
  • 1/3 cup gluten-free sweet chili sauce
  • 1 tablespoon olive oil
  • 1 tablespoon gluten-free soy sauce (tamari)
  • 1 teaspoon grated fresh ginger
  • 1 teaspoon lime juice
  • 2 spring onions, thinly sliced
  • Salt and black pepper to taste

Instructions

  1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. In a large bowl, combine the ground pork, oats, onion, garlic, egg, ginger, salt and pepper, and mix gently until just combined.
  3. Roll the mixture into 16 small meatballs and place them on the prepared baking sheet.
  4. Drizzle with the olive oil and bake for 15 minutes.
  5. Whisk together the sweet chili sauce, tamari and lime juice, brush it over the meatballs, and bake for 5 more minutes until sticky and cooked through.
  6. Scatter over the sliced spring onions and serve warm.

Tip: Warm the sweet chili sauce for 20 seconds before brushing it on so it spreads thinly and evenly.

Teriyaki Meatballs

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These teriyaki meatballs taste like your favourite Japanese restaurant appetizer, made in one bowl at home. The meatballs themselves are simply seasoned, so the glossy, gingery teriyaki glaze is the star, and a sprinkle of sesame seeds makes them look as good as they taste. I love serving these with steamed rice and a quick cucumber salad when I want to turn appetizers into dinner.

Prep: 15 min | Cook: 20 min | Servings: 4 | Calories: 240 per serving | Protein: 21g per serving

Ingredients

  • 1 pound lean ground beef
  • 1/2 cup certified gluten-free rolled oats
  • 1/4 cup finely chopped yellow onion
  • 2 cloves garlic, minced
  • 1 large egg, lightly beaten
  • 1/3 cup gluten-free teriyaki sauce
  • 1 tablespoon olive oil
  • 1 teaspoon grated fresh ginger
  • 1 teaspoon sesame oil
  • 1 tablespoon honey
  • 1 teaspoon sesame seeds
  • 2 spring onions, thinly sliced
  • Salt and black pepper to taste

Instructions

  1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. In a large bowl, combine the ground beef, oats, onion, garlic, egg, ginger, sesame oil, salt and pepper, and mix until just combined.
  3. Roll the mixture into 16 small meatballs and place them on the prepared baking sheet.
  4. Drizzle with the olive oil and bake for 15 minutes.
  5. Warm the teriyaki sauce and honey in a small saucepan until it bubbles gently, then brush it over the meatballs and bake for 5 more minutes until glazed and cooked through.
  6. Sprinkle with sesame seeds and spring onions and serve warm.

Tip: Brush the glaze on in two thin layers rather than one thick one for a shinier finish.

Buffalo Chicken Meatballs

Buffalo Chicken Meatballs Save

All the heat and tang of buffalo wings, in a neat little meatball you can eat with a toothpick. These are lean, juicy and unapologetically spicy, and a drizzle of ranch or blue cheese dressing on the side cools everything down nicely. They are the first thing to vanish at every game-day party I have ever hosted, so I always make a double batch now.

Prep: 10 min | Cook: 20 min | Servings: 4 | Calories: 260 per serving | Protein: 22g per serving

Ingredients

  • 1 pound lean ground chicken
  • 1/2 cup certified gluten-free rolled oats
  • 1/4 cup finely chopped yellow onion
  • 2 cloves garlic, minced
  • 1 large egg, lightly beaten
  • 1/3 cup buffalo hot sauce, divided
  • 1 tablespoon olive oil
  • 1 tablespoon melted butter
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 2 tablespoons crumbled blue cheese, to serve
  • 2 tablespoons chopped celery leaves or chives, to serve
  • Salt and black pepper to taste

Instructions

  1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. In a large bowl, combine the ground chicken, oats, onion, garlic, egg, garlic powder, paprika, salt and pepper, and mix gently until just combined.
  3. Roll the mixture into 16 small meatballs and place them on the prepared baking sheet.
  4. Drizzle with the olive oil and bake for 15 minutes.
  5. Whisk together the buffalo sauce and melted butter, brush it over the meatballs, and bake for 5 more minutes until cooked through and coated.
  6. Serve warm with the remaining buffalo sauce, crumbled blue cheese and chopped celery leaves or chives.

Tip: Do not overmix ground chicken or it turns dense — stop as soon as the mixture holds together.

Garlic Parmesan Meatballs

Garlic Parmesan Meatballs Save

Rich, savoury and deeply garlicky, these are the meatballs for people who believe parmesan makes everything better. The cheese melts into the meat as it bakes, keeping it moist, and a final shower of parmesan and parsley turns them golden and crisp at the edges. Serve them with warm marinara for dipping, or toss them through gluten-free pasta for an easy weeknight dinner.

Prep: 10 min | Cook: 20 min | Servings: 4 | Calories: 270 per serving | Protein: 23g per serving

Ingredients

  • 1 pound lean ground beef
  • 1/2 cup certified gluten-free rolled oats
  • 1/4 cup finely chopped yellow onion
  • 3 cloves garlic, minced
  • 1 large egg, lightly beaten
  • 1/3 cup grated parmesan cheese, divided
  • 1 tablespoon olive oil
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon garlic powder
  • 2 tablespoons chopped fresh parsley
  • 1/2 cup warm marinara sauce, to serve
  • Salt and black pepper to taste

Instructions

  1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. In a large bowl, combine the ground beef, oats, onion, garlic, egg, half of the parmesan, Italian seasoning, garlic powder, salt and pepper, and mix until just combined.
  3. Roll the mixture into 16 small meatballs and place them on the prepared baking sheet.
  4. Drizzle with the olive oil and bake for 15 minutes.
  5. Sprinkle the remaining parmesan over the meatballs and bake for 5 more minutes, until the cheese is melted and golden and the meatballs are cooked through.
  6. Scatter over the parsley and serve warm with marinara sauce for dipping.

Tip: Use freshly grated parmesan rather than the shelf-stable kind — it melts far better and tastes much richer.

Italian Meatballs

Italian Meatballs Save

This is the classic, the one my family asks for by name, and the one I make when I want dinner to feel like a Sunday even on a Tuesday. Oregano, basil and parmesan give these meatballs that warm, old-fashioned Italian flavour, and they are wonderful simmered briefly in marinara after baking. Serve them over gluten-free spaghetti, in a sub roll, or on their own with toothpicks and extra sauce.

Prep: 15 min | Cook: 20 min | Servings: 4 | Calories: 280 per serving | Protein: 24g per serving

Ingredients

  • 1 pound lean ground beef
  • 1/2 cup certified gluten-free rolled oats
  • 1/4 cup finely chopped yellow onion
  • 2 cloves garlic, minced
  • 1 large egg, lightly beaten
  • 1/4 cup grated parmesan cheese
  • 1 tablespoon olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/2 teaspoon red pepper flakes (optional)
  • 2 tablespoons chopped fresh parsley
  • 1/2 cup warm marinara sauce, to serve
  • Salt and black pepper to taste

Instructions

  1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. In a large bowl, combine the ground beef, oats, onion, garlic, egg, parmesan, oregano, basil, red pepper flakes if using, salt and pepper, and mix gently until just combined.
  3. Roll the mixture into 16 small meatballs and place them on the prepared baking sheet.
  4. Drizzle with the olive oil and bake for 15 to 20 minutes, until browned and cooked through.
  5. Warm the marinara sauce in a small saucepan, add the baked meatballs, and simmer gently for 2 minutes so they soak up the sauce.
  6. Scatter over the fresh parsley and serve warm.

Tip: Let the shaped meatballs rest for 5 minutes before baking so the oats absorb moisture and they hold together.

Honey Garlic Meatballs

Honey Garlic Meatballs Save

Sweet honey, punchy garlic and a glossy glaze — these are the meatballs that convert even the pickiest eaters at the table. The honey caramelises in the oven, giving the outside a lovely sticky shine, while the inside stays tender and juicy. They are wonderful with rice, but honestly, most of the time we eat them straight off the tray while they are still warm.

Prep: 10 min | Cook: 20 min | Servings: 4 | Calories: 290 per serving | Protein: 25g per serving

Ingredients

  • 1 pound lean ground pork
  • 1/2 cup certified gluten-free rolled oats
  • 1/4 cup finely chopped yellow onion
  • 3 cloves garlic, minced
  • 1 large egg, lightly beaten
  • 3 tablespoons honey
  • 1 tablespoon olive oil
  • 1 tablespoon gluten-free soy sauce (tamari)
  • 1 teaspoon rice vinegar
  • 1/2 teaspoon ground ginger
  • 1 teaspoon sesame seeds
  • 2 spring onions, thinly sliced
  • Salt and black pepper to taste

Instructions

  1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. In a large bowl, combine the ground pork, oats, onion, garlic, egg, ground ginger, salt and pepper, and mix until just combined.
  3. Roll the mixture into 16 small meatballs and place them on the prepared baking sheet.
  4. Drizzle with the olive oil and bake for 15 minutes.
  5. Whisk together the honey, tamari and rice vinegar, brush it generously over the meatballs, and bake for 5 more minutes until sticky, glazed and cooked through.
  6. Sprinkle with sesame seeds and spring onions and serve warm.

Tip: Watch the last 5 minutes closely — honey burns quickly, so pull them out as soon as the glaze turns deep gold.

Swedish Meatballs

Swedish Meatballs Save

Comforting, creamy and gently spiced with allspice and nutmeg, these Swedish meatballs taste like a hug on a cold evening. Instead of a heavy cream sauce, I make a light one with low-fat milk and a little gluten-free flour, so you still get that silky, savoury coating without the heaviness. Serve them over mashed potatoes or egg-free gluten-free noodles, with a spoonful of lingonberry jam if you can find it.

Prep: 15 min | Cook: 20 min | Servings: 4 | Calories: 300 per serving | Protein: 26g per serving

Ingredients

  • 1 pound lean ground beef
  • 1/2 cup certified gluten-free rolled oats
  • 1/4 cup finely chopped yellow onion
  • 2 cloves garlic, minced
  • 1 large egg, lightly beaten
  • 1 tablespoon olive oil
  • 1/2 teaspoon ground allspice
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon ground black pepper
  • 1 tablespoon butter
  • 1 tablespoon gluten-free all-purpose flour
  • 3/4 cup low-fat milk
  • 1/2 cup low-sodium beef broth
  • 1 tablespoon chopped fresh dill or parsley, to serve
  • Salt to taste

Instructions

  1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. In a large bowl, combine the ground beef, oats, onion, garlic, egg, allspice, nutmeg, pepper and salt, and mix gently until just combined.
  3. Roll the mixture into 16 small meatballs, place them on the prepared baking sheet, drizzle with the olive oil and bake for 15 to 20 minutes until cooked through.
  4. While they bake, melt the butter in a saucepan over medium heat, whisk in the flour and cook for 1 minute.
  5. Slowly whisk in the milk and beef broth and simmer for 3 to 4 minutes, stirring, until the sauce thickens enough to coat a spoon; season with salt.
  6. Add the baked meatballs to the sauce, toss gently to coat, and serve sprinkled with dill or parsley.

Tip: Keep the sauce at a gentle simmer, never a hard boil, or the milk can split.

Greek Meatballs

Greek Meatballs Save

Bright, herby and full of Mediterranean sunshine, these Greek meatballs — keftedes — are one of my favourite things to serve with drinks. Feta and kalamata olives make them salty and rich, oregano and lemon keep them fresh, and a cool yogurt dip on the side is non-negotiable in my house. They are just as good cold the next day, tucked into a lunchbox with cucumber and tomatoes.

Prep: 15 min | Cook: 20 min | Servings: 4 | Calories: 310 per serving | Protein: 27g per serving

Ingredients

  • 1 pound lean ground lamb
  • 1/2 cup certified gluten-free rolled oats
  • 1/4 cup finely chopped red onion
  • 2 cloves garlic, minced
  • 1 large egg, lightly beaten
  • 1/4 cup crumbled feta cheese
  • 1/4 cup chopped kalamata olives
  • 1 tablespoon olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon lemon zest
  • 2 tablespoons chopped fresh mint
  • 1/2 cup plain Greek yogurt, to serve
  • 1/2 teaspoon lemon juice
  • Salt and black pepper to taste

Instructions

  1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. In a large bowl, combine the ground lamb, oats, red onion, garlic, egg, feta, olives, oregano, lemon zest, mint, salt and pepper, and mix gently until just combined.
  3. Roll the mixture into 16 small meatballs and place them on the prepared baking sheet.
  4. Drizzle with the olive oil and bake for 15 to 20 minutes, until browned and cooked through.
  5. While they bake, stir the Greek yogurt with the lemon juice and a pinch of salt to make a quick dip.
  6. Serve the meatballs warm with the yogurt dip and a little extra chopped mint on top.

Tip: Chill the shaped meatballs for 10 minutes before baking if you have time — lamb is soft, and chilling helps them keep their round shape.

Turkey Meatballs

Turkey Meatballs 4 Save

Sometimes simple is exactly right, and these are the turkey meatballs I make on repeat for meal prep. They are lean, tender and gently seasoned with garlic, onion and herbs, so they go with almost anything — marinara, BBQ sauce, a grain bowl, or just a good dip. I batch-cook them on Sundays, and they reheat beautifully for quick lunches all week.

Prep: 10 min | Cook: 20 min | Servings: 4 | Calories: 320 per serving | Protein: 28g per serving

Ingredients

  • 1 pound lean ground turkey
  • 1/2 cup certified gluten-free rolled oats
  • 1/4 cup finely chopped yellow onion
  • 2 cloves garlic, minced
  • 1 large egg, lightly beaten
  • 1 tablespoon olive oil
  • 1 teaspoon dried Italian seasoning
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 2 tablespoons chopped fresh parsley
  • 1/2 cup warm marinara sauce, to serve (optional)
  • Salt and black pepper to taste

Instructions

  1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. In a large bowl, combine the ground turkey, oats, onion, garlic, egg, Italian seasoning, garlic powder, onion powder, salt and pepper, and mix gently until just combined.
  3. Roll the mixture into 16 small meatballs and place them on the prepared baking sheet.
  4. Drizzle with the olive oil and bake for 15 to 20 minutes, until cooked through and lightly golden.
  5. Let them rest for 3 minutes so the juices settle, then sprinkle with fresh parsley.
  6. Serve warm on their own, with marinara sauce, or packed into meal-prep boxes with vegetables and rice.

Tip: Use damp hands when rolling turkey meatballs — the mixture is sticky, and wet hands keep it from clinging to your palms.

Spicy Meatballs

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For everyone who likes a little fire with their food, these spicy meatballs bring the heat in the best way. Fresh jalapeño gives them a bright, green kick, chili powder and cumin add warmth underneath, and a cooling sour cream or yogurt dip keeps things balanced. They are brilliant at parties, because the spice lovers always find them first — and then come back for more.

Prep: 10 min | Cook: 20 min | Servings: 4 | Calories: 330 per serving | Protein: 29g per serving

Ingredients

  • 1 pound lean ground beef
  • 1/2 cup certified gluten-free rolled oats
  • 1/4 cup finely chopped yellow onion
  • 2 cloves garlic, minced
  • 1 large egg, lightly beaten
  • 1/4 cup finely chopped jalapeño peppers, seeds removed
  • 1 teaspoon chili powder
  • 1 tablespoon olive oil
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon onion powder
  • 1/4 cup sour cream or Greek yogurt, to serve
  • 1 tablespoon chopped fresh cilantro, to serve
  • Salt and black pepper to taste

Instructions

  1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. In a large bowl, combine the ground beef, oats, onion, garlic, egg, jalapeño, chili powder, cumin, smoked paprika, onion powder, salt and pepper, and mix until just combined.
  3. Roll the mixture into 16 small meatballs and place them on the prepared baking sheet.
  4. Drizzle with the olive oil and bake for 15 to 20 minutes, until browned and cooked through.
  5. Let them rest for 3 minutes, then transfer to a serving plate.
  6. Serve warm with sour cream or Greek yogurt for dipping and a sprinkle of fresh cilantro.

Tip: Leave a few jalapeño seeds in if you want real heat, or remove them all for a milder, family-friendly version.

Pesto Meatballs

Pesto Meatballs Save

Fresh, green and herby, these pesto meatballs taste like summer, whatever the weather outside. The pesto goes both inside the meatballs and brushed over the top at the end, so every bite is full of basil, garlic and parmesan. I love serving these with extra pesto for dipping and a handful of cherry tomatoes on the side, and they are wonderful sliced into a gluten-free sandwich the next day.

Prep: 10 min | Cook: 20 min | Servings: 4 | Calories: 340 per serving | Protein: 30g per serving

Ingredients

  • 1 pound lean ground turkey
  • 1/2 cup certified gluten-free rolled oats
  • 1/4 cup finely chopped yellow onion
  • 2 cloves garlic, minced
  • 1 large egg, lightly beaten
  • 1/4 cup basil pesto (gluten-free), divided
  • 1 tablespoon olive oil
  • 2 tablespoons grated parmesan cheese
  • 1 tablespoon pine nuts, finely chopped (optional)
  • 2 tablespoons chopped fresh basil, to serve
  • 1/2 cup cherry tomatoes, halved, to serve
  • Salt and black pepper to taste

Instructions

  1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. In a large bowl, combine the ground turkey, oats, onion, garlic, egg, 2 tablespoons of the pesto, parmesan, pine nuts if using, salt and pepper, and mix gently until just combined.
  3. Roll the mixture into 16 small meatballs and place them on the prepared baking sheet.
  4. Drizzle with the olive oil and bake for 15 minutes.
  5. Brush the meatballs with the remaining pesto and bake for 5 more minutes, until cooked through and fragrant.
  6. Scatter over the fresh basil and serve warm with the cherry tomatoes and any extra pesto for dipping.

Tip: Brush the pesto on only in the last 5 minutes — basil turns dark and bitter if it bakes too long.

Hawaiian Meatballs

Hawaiian Meatballs Save

Sweet pineapple, savoury pork and a sticky teriyaki glaze make these Hawaiian meatballs taste like a little holiday on a plate. The pineapple chunks soften in the oven and keep the meatballs wonderfully juicy, while the glaze caramelises around the edges. Serve them with toothpicks at a party, or over rice with extra pineapple for an easy tropical dinner.

Prep: 15 min | Cook: 20 min | Servings: 4 | Calories: 350 per serving | Protein: 31g per serving

Ingredients

  • 1 pound lean ground pork
  • 1/2 cup certified gluten-free rolled oats
  • 1/4 cup finely chopped yellow onion
  • 2 cloves garlic, minced
  • 1 large egg, lightly beaten
  • 1/2 cup finely chopped fresh pineapple
  • 2 tablespoons gluten-free teriyaki sauce
  • 1 tablespoon olive oil
  • 1 tablespoon gluten-free soy sauce (tamari)
  • 1 tablespoon honey
  • 1/2 teaspoon grated fresh ginger
  • 2 spring onions, thinly sliced
  • Salt and black pepper to taste

Instructions

  1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. In a large bowl, combine the ground pork, oats, onion, garlic, egg, chopped pineapple, ginger, salt and pepper, and mix gently until just combined.
  3. Roll the mixture into 16 small meatballs and place them on the prepared baking sheet.
  4. Drizzle with the olive oil and bake for 15 minutes.
  5. Whisk together the teriyaki sauce, tamari and honey, brush it over the meatballs, and bake for 5 more minutes until glazed and cooked through.
  6. Sprinkle with sliced spring onions and serve warm, with extra pineapple on the side if you like.

Tip: Pat the chopped pineapple dry before mixing it in, so the meatballs stay firm instead of soggy.

Sun-Dried Tomato Meatballs

These are my new favourite in the whole collection — rich, savoury and full of deep, sunny flavour from sun-dried tomatoes, fresh basil and parmesan. The tomatoes keep the turkey moist and give every bite a little burst of sweetness, while the basil lifts the whole thing. Serve them warm with extra parmesan on top, or toss them through gluten-free pasta with a light tomato sauce for dinner.

Prep: 15 min | Cook: 20 min | Servings: 4 | Calories: 360 per serving | Protein: 30g per serving

Ingredients

  • 1 pound lean ground turkey
  • 1/2 cup certified gluten-free rolled oats
  • 1/3 cup sun-dried tomatoes in oil, drained and finely chopped
  • 1/4 cup finely chopped yellow onion
  • 2 cloves garlic, minced
  • 1 large egg, lightly beaten
  • 1/4 cup grated parmesan cheese
  • 1 tablespoon olive oil
  • 2 tablespoons chopped fresh basil
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 2 tablespoons tomato paste
  • Salt and black pepper to taste

Instructions

  1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. In a large bowl, combine the ground turkey, oats, sun-dried tomatoes, onion, garlic, egg, parmesan, tomato paste, basil, oregano, garlic powder, salt and pepper, and mix gently until just combined.
  3. Roll the mixture into 16 small meatballs and place them on the prepared baking sheet.
  4. Drizzle with the olive oil and bake for 15 to 20 minutes, until cooked through and lightly golden.
  5. Let them rest for 3 minutes so the juices settle.
  6. Serve warm with extra chopped basil and a little more grated parmesan on top.

Tip: Use oil-packed sun-dried tomatoes, not dry ones, for the softest texture and richest flavour.

Whether you make one tray for a party or a whole freezer full for busy weeks, I hope these meatballs become a regular in your kitchen the way they have in mine. They are proof that gluten free can be generous, flavourful and genuinely fun to eat — no one at the table will miss the breadcrumbs, I promise. Pick your favourite, bake a batch, and save the rest for the next time friends drop by hungry.

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