Squash Veggie Balls - Baked Edition
Veggie squash balls have found their way into countless home kitchens, whether you're someone avoiding meat or just wanting a tastier, healthier dinner choice. These tasty little rounds work great for all sorts of meals, from rushed weekday dinners to fancy get-togethers. We'll dive into everything about squash balls—how to make them, what goes in them, and tricks to fit them into any diet plan.
Being both a mom and someone who loves cooking, I'm always hunting for food that's good for us but still gets thumbs up from the family. Squash balls really changed things at our house, mainly in summer when we've got squash growing like crazy. They pack loads of good stuff while keeping calories down—perfect for families watching what they eat. The way I make them now comes from trying different things, playing around myself, and listening to what folks who've tried them say works best.
Getting the Squash Ready
The first big challenge when making squash balls is dealing with all the water in zucchini. Too much moisture means your balls fall apart. You need to get as much water out as you can before mixing everything.
First, grab your grater or food processor and shred that zucchini. Then throw a bunch of salt on top to pull out the water. Let it sit for about 10-15 minutes while the salt does its thing. Next, wrap all that shredded zucchini in a clean dish towel and squeeze like crazy. Don't rush this part—it might take you 10 minutes of squeezing, but it's worth it to get balls that stay together when cooked.
What You'll Need
- Squeezed-out zucchini - roughly 2 cups
- Bread crumbs - ¾ cup (swap for gluten-free ones if needed)
- Eggs - 2 big ones (or ground flax mixed with water for no eggs)
- Shredded onion - half of a medium one
- Grated Parmesan - ¼ cup
- Chopped parsley - ¼ cup
- Dried oregano - 1 teaspoon
- Salt and pepper - however much you like
- Minced garlic - 2 cloves
- Olive oil - just enough to coat your baking tray
- Mixed Italian herbs - if you want extra flavor
You can find all this stuff pretty easily and change things up based on what flavors you like or what diet you're following.
Making Your Balls
Now that you've got everything ready, it's time to mix it all up and shape your balls. Get a big bowl and throw in the squeezed zucchini, bread crumbs, eggs, shredded onion, Parmesan, parsley, oregano, salt, pepper, and garlic. Use your hands to mix it all together until everything's combined. Don't mix too hard or too long—you'll end up with tough, dense balls.
Now start rolling the mix into small balls a bit smaller than golf balls. You should get about twelve, give or take, depending on size. If you want them all the same size, try using an ice cream scoop with a spring handle. This also means you touch the mix less, keeping your balls light and fluffy.
Baking Your Squash Balls
To cook your squash balls in the oven, turn it on to 375°F (190°C). Put some parchment paper on a baking sheet or spray it so nothing sticks. Place your balls on the sheet with some space between them so they cook evenly. Pour a little olive oil over them and roll them around to get oil all over.
Pop them in the oven for about 30 minutes, turning them a couple times so they brown evenly. If you want them crispier outside, you can cook them at 400°F (200°C) for just 20 minutes instead.
Ways to Serve Them
- With Tomato Sauce: Put your squash balls in rich tomato sauce and serve over rice, in a sandwich, or with crusty bread for soaking up sauce.
- On Pasta: Go classic and put them on spaghetti with some green salad or Caesar on the side.
- With Sun-dried Tomato Sauce: For something different, mix them with sun-dried tomato sauce as a starter or main dish.
Changes and Helpful Hints
- No Gluten Version
- Use gluten-free bread crumbs if you can't eat gluten. Watch the carbs though. You can try almond or coconut flour too.
- No Egg Version
- Can't eat eggs? Mix 1 tablespoon ground flax with 3 tablespoons water instead. Or try cornstarch or whole wheat flour to hold everything together.
- Low Carb Version
- To cut carbs, use less bread crumbs or swap them for almond or coconut flour. Great if you're doing keto or watching carbs.
- Plant-Only Version
- For no animal products, use plant-based cheese instead of Parmesan and check that your bread crumbs don't have animal stuff in them. You can add tofu or other plant proteins for texture.
- Turkey Mix-In Version
- Want some meat? Mix in ground turkey or chicken for extra protein. It's still healthier than regular meatballs.
- No Bread Crumbs Version
- Skip the bread crumbs by using more cheese and eggs to hold things together. These come out more delicate.
- Super Healthy Version
- These are already pretty good for you with all that zucchini, but use lighter cheese and less oil to make them even healthier.
- Meat Mix-In Version
- For heartier balls, mix in ground beef or pork. Tastes great but adds more calories.
- Keto-Friendly Version
- For keto, focus on low-carb stuff like almond flour instead of bread crumbs. Make sure your cheese works for keto too.
- Italian Herb Version
- Add Italian herbs to make them tastier. Fresh basil and parsley make them extra good.
Ways to Eat Your Squash Balls
- Party Starter: Serve them before dinner with tomato sauce for dipping.
- Big Meal: Make them the star of dinner with pasta or roasted veggies on the side.
- Midday Meal: Stuff them in a sandwich or wrap for a quick lunch.
- Fancy Dinner: Wow your friends by including them in an Italian-themed dinner party.
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