Veggie Squash Balls - Baked Edition
Squash balls have found their way into countless homes, from veggie fans wanting plant alternatives to meat lovers seeking tastier, healthier options. These yummy little bites work great with so many meals - grab them for a busy Monday dinner or whip them up for something special. Let's jump into how to make these squash balls, what you'll need, and some tricks to fit them into different eating plans.
Being both a mom and someone who loves cooking, I'm always hunting for meals that are good for you but still get thumbs up from the family. These squash balls changed everything at our house, especially when summer brings tons of zucchini. They're not just light on calories but packed with good stuff too, making them perfect if you're watching what you eat. I've tweaked this recipe from lots of places, my own kitchen trials, and what folks have told me, so it's as useful and complete as possible.
Getting Your Squash Ready
The most important part when making squash balls is dealing with the vegetable itself. Zucchinis hold tons of water, which can make your balls too soggy and they'll fall apart. You need to get rid of as much moisture as you can before mixing.
First, grab your grater or food processor with the grating part and shred that zucchini. Then throw a bunch of salt on top to pull out the water. Let it sit there for about 10-15 minutes while the salt does its thing. After waiting, wrap all that shredded zucchini in a clean dish towel and squeeze like crazy to get the water out. This might take around 10 minutes, but don't skip it - it's how you'll get balls that stick together and don't crumble.
What You'll Need
- Squeezed-out shredded zucchini - roughly 2 cups
- Breadcrumbs - ¾ cup (go for gluten-free ones if needed)
- Eggs - 2 big ones (or ground flax mixed with water for no eggs)
- Shredded onion - ½ medium sized
- Grated Parmesan - ¼ cup
- Fresh parsley - ¼ cup chopped small
- Dried oregano - 1 teaspoon
- Salt and pepper - whatever tastes good to you
- Minced garlic - 2 cloves
- Olive oil - just enough to coat your baking tray
- Italian herb mix - if you want extra flavor
You can find all this stuff easily at most stores, and you can change things up based on what you like or what foods work for your diet.
Making Your Balls
Now that you've got everything ready, it's time to mix it all up and roll your balls. In a big bowl, throw together the squeezed zucchini, breadcrumbs, eggs, shredded onion, Parmesan, parsley, oregano, salt, pepper, and garlic. Use your hands to mix it all up until everything's blended well. Don't mix too much though, or your balls will end up tough and dense.
Roll the mix into small balls, a bit tinier than golf balls. You should get about twelve, depending on how big you make them. For balls that are all the same size, try using an ice cream scoop with a release button. This also means you won't handle the mixture as much, keeping it light and fluffy.
Cooking Your Squash Balls in the Oven
To bake your squash balls, turn your oven on to 375°F (190°C). Cover a baking sheet with parchment paper or spray it with cooking spray. Put the balls on the sheet with some space between them so they cook evenly. Drizzle just a little olive oil over them and roll them around so they're coated all over.
Stick them in the oven for about 30 minutes, turning them a couple times so they brown all over. If you want them crispier outside, you can cook them at 400°F (200°C) for just 20 minutes instead.
Ways to Eat Them
- With Red Sauce: Eat your squash balls with tomato sauce over rice, in a sandwich, or with crusty bread to soak up the sauce.
- On Pasta: Go classic with squash balls on spaghetti, plus a side salad or some Caesar greens.
- With Sun-dried Tomato Sauce: Try them with sun-dried tomato pesto as an app or main dish for something different.
Changes and Helpful Hints
- No-Gluten Squash Balls
- If you can't eat gluten, swap in gluten-free breadcrumbs. Just watch the carbs and adjust as needed. You can also try almond or coconut flour if you want.
- No-Egg Squash Balls
- For folks with egg allergies, mix 1 tablespoon ground flax seeds with 3 tablespoons water instead. Or use cornstarch or whole wheat flour to hold everything together.
- Less-Carb Squash Balls
- For fewer carbs, cut back or skip the breadcrumbs and use almond or coconut flour. This works great if you're doing keto or low-carb eating.
- Plant-Only Squash Balls
- For a totally plant-based version, use fake cheese instead of Parmesan and make sure your breadcrumbs are vegan too. Adding tofu or other plant proteins gives them good texture.
- Turkey and Squash Balls
- If you want meat, mix in some ground turkey or chicken for extra protein. This makes a healthier version of regular meatballs.
- Squash Balls Without Bread
- You can skip the breadcrumbs by using more cheese and eggs to hold things together. These come out lighter and more delicate.
- Good-For-You Squash Balls
- These balls are already pretty healthy with all that zucchini, but you can make them even better by using less fatty cheese and cutting back on the oil.
- Beef and Pork Squash Balls
- For something heartier, mix in ground beef or pork. This adds more flavor and texture but ups the calories too.
- Keto Squash Balls
- For keto eating, focus on low-carb stuff like almond flour instead of breadcrumbs. Make sure your cheese works for keto too.
- Herb-Flavored Squash Balls
- Adding Italian herbs makes these taste even better. Try fresh basil and extra parsley for a really fresh flavor.
Different Ways to Serve Your Squash Balls
- Starter: Put them out as a party snack with some marinara dip.
- Big Meal: Make them the star of dinner with pasta or some roasted veggies on the side.
- Midday Meal: Stuff them in a sandwich or wrap for a quick lunch you can take anywhere.
- Party Food: Wow your friends by serving these as part of a big Italian-themed dinner party.
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