Easy Baked Zucchini Lentil Meatballs with Ginger-Soy Glaze
These baked zucchini lentil meatballs are hearty, flavourful, and glazed in a tangy-sweet ginger-soy sauce for an irresistible finish. They’re vegetarian, high in fibre, and dairy-free, making them a satisfying and healthy option for dinner, meal prep, or entertaining.
- Suitable for diets:
- Dairy-Free
- Heart-Healthy
- High-Fiber
- High-Protein
- Low-Fat
- Plant-Based
- Vegetarian
Why Diabetes Friendly?
- Low-Glycemic Ingredients – Lentils and oats provide complex carbs that digest slowly and reduce blood sugar spikes.
- Fibre-Rich – Lentils, zucchini, and oats are all excellent sources of fibre that help improve insulin sensitivity.
- Moderate Carbs per Serving – At approximately 14–16g net carbs per serving (without rice), it's easier to fit into a balanced diabetic meal plan.
- Baked, Not Fried – Lower in fat and calories, with no added oils from frying.
- Glucose-Balancing Fats & Protein – Egg, sesame oil, and lentils contribute protein and healthy fats to slow carbohydrate absorption.
- Customizable Glaze – You can reduce or swap the maple syrup for a low-carb sweetener to further lower the sugar content.
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Equipment
- mixing bowls ((1 large, 1 small))
- Baking sheet
- Parchment paper
- Box grater ( (for zucchini))
- Potato masher or fork ((for lentils))
- Small saucepan ( (for glaze))
Ingredients
For the Meatballs
- brown lentils (canned, rinsed & drained) 1 cup
- zucchini (finely grated (about 1 small zucchini), squeezed dry in a clean towel) 1 cup
- green onion (finely chopped (white + green parts)) ½ cup
- egg (lightly beaten) 1
- quick oats (or ground rolled oats) ½ cup
- soy sauce (low‑sodium) 1 tbsp
- garlic (minced) 2 cloves
- ginger 1 tsp
- toasted sesame oil ½ tsp
- black pepper ¼ tsp
For the Glaze
- soy sauce (low‑sodium) 2 tbsp
- rice vinegar 1 tbsp
- maple syrup 1 tbsp
- ginger (fresh grated) 1 tsp
- garlic (minced) 1 clove
- toasted sesame oil ¼ tsp
- water 2 tbsp
- cornstarch (mixed with 1 tsp water, slurry, for thickening) ½ tsp
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Cooking Tips
- Dry the Zucchini Thoroughly – Use a clean towel or paper towels to squeeze out excess moisture to prevent soggy meatballs.
- Mash Lentils Well – Leave some texture, but enough mash to help bind the mixture.
- Make it Gluten-Free – Use certified gluten-free oats and tamari instead of soy sauce.
- Vegan Option – Replace the egg with a flax egg (1 tbsp ground flax + 3 tbsp water).
- Crispier Texture – Broil for 1–2 minutes at the end if you prefer a slightly crisp outer layer.
- Make Ahead – Shape and chill the mixture ahead of time for easier prep during busy nights.
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Instructions
- Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
- Mash the lentils in a large bowl until mostly smooth, leaving some texture.1 cup brown lentils
- Add zucchini, green onion, egg, oats, soy sauce, garlic, ginger, sesame oil, and pepper. Mix until well combined. The mixture should hold together when scooped; if too wet, add a bit more oats.1 cup zucchini, ½ cup green onion, 1 egg, ½ cup quick oats, 1 tbsp soy sauce, 2 cloves garlic, 1 tsp ginger, ½ tsp toasted sesame oil, ¼ tsp black pepper
- Shape into balls (about 1½ tbsp each) and place on the prepared baking sheet.
- Bake for 18–20 minutes, flipping halfway, until lightly golden and set.
Make the Glaze
- In a small saucepan over medium heat, combine soy sauce, rice vinegar, maple syrup, ginger, garlic, sesame oil, and water. Bring to a simmer.2 tbsp soy sauce, 1 tbsp rice vinegar, 1 tbsp maple syrup, 1 tsp ginger, 1 clove garlic, ¼ tsp toasted sesame oil, 2 tbsp water
- Stir in the cornstarch slurry and cook, stirring, for 30–60 seconds until glossy and slightly thickened. Remove from heat.½ tsp cornstarch
- Toss baked meatballs in glaze until coated, or drizzle glaze over the top.
- Garnish with sesame seeds and thinly sliced green onions if desired.
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FAQ
- Can I make these meatballs vegan?
Yes, just swap the egg for a flax egg to make the recipe fully vegan. - Can I freeze the meatballs?
Absolutely. Freeze them baked (without glaze) and reheat in the oven before glazing and serving. - What can I serve these with?
They go great with brown rice, quinoa, stir-fried veggies, or even in lettuce wraps. - Can I use red lentils instead of brown?
Red lentils get mushier when cooked and may not hold their shape as well, but they can work with some extra oats. - How do I store leftovers?
Store glazed meatballs in the fridge for up to 4 days. Reheat gently on the stovetop or microwave. - Is this recipe gluten-free?
Yes, if you use gluten-free oats and tamari in place of soy sauce. - Is the glaze too sweet for people with diabetes?
The glaze is light, but you can reduce or replace the maple syrup with a sugar-free alternative to lower the sugar content.
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Nutrition
Per serving
Calories: 122.5kcal
Carbohydrates: 19.3g
Fiber: 4.5g
Sugar: 4.2g
Fat: 2.3g
Saturated Fat: 0.5g
Trans Fat: 0.004g
Protein: 7.3g
Nutrition Facts
Easy Baked Zucchini Lentil Meatballs with Ginger-Soy Glaze
Serving Size
2 meatballs
Amount per Serving
Calories
122.5
% Daily Value*
Fat
2.3
g
4
%
Saturated Fat
0.5
g
3
%
Trans Fat
0.004
g
Cholesterol
32.7
mg
11
%
Sodium
363.9
mg
16
%
Potassium
334.4
mg
10
%
Carbohydrates
19.3
g
6
%
Fiber
4.5
g
19
%
Sugar
4.2
g
5
%
Protein
7.3
g
15
%
Vitamin C
7.5
mg
9
%
Vitamin D
0.2
µg
1
%
Calcium
38.9
mg
4
%
Iron
2.3
mg
13
%
Magnesium
52.2
mg
13
%
Zinc
1.1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.
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