Gluten Free Dairy Free Italian Meatballs (Uses Oats! No Breadcrumbs!)

These gluten-free dairy-free meatballs are slow simmered in sauce for a tender, flavorful Italian meatball that will have you shouting “Mangia!”. By using oatmeal instead of breadcrumbs and lots of herbs, you won’t miss the cheese as these are flavor bombs in and of themselves. Serve over your favorite gluten-free spaghetti and eat it Lady and the Tramp style. This is also free of: soy, fish, shellfish, peanuts and tree nuts.

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Why I Love These Gluten and Dairy Free Meatballs

I love any kind of Italian, but I it’s definitely become harder since my son’s wheat allergy and dairy allergy diagnosis. But, I was determined to figure out how to make him this classic dinner dish, even with our food allergies. Thankfully, you can make this with pantry staples, jarred sauce and still please even Italian food lovers (like myself.) This is my favorite way to make traditional meatballs because it doesn’t require turning on the oven and can all be done on the stove top–which means we can even enjoy this in the hot summer months! These juicy meatballs will now be a staple for your dinner rotation despite your dietary restrictions.

What ingredients do you need for these Dairy-free Gluten-free Meatballs?

You need these meatball ingredients:

• Olive oil
• Gluten-free oats
• Dried Italian seasoning
• Onion powder
• Salt
• Pepper
• Nutmeg
• Jarred minced garlic
• Dairy-free milk of choice
• Ground beef
• Egg
• 1 jar of Prego (or other safe sauce you prefer)
• Fresh parsley for garnish, if desired

What tools do you need to make these homemade meatballs?

You will need:

• Large bowl for mixing
• Cookie scoop (not required, but helps make them uniform)
• Measuring cups and spoons
• Large Dutch oven, or large skillet with a lid
• Large stock pot for boiling the pasta
• Strainer/colander for draining pasta

Do you need breadcrumbs for gluten-free meatballs?

No! Gluten-free breadcrumbs can be difficult to find and expensive. You can always make homemade gluten-free bread crumbs but I don’t want an extra step when I’m ready to start dinner. This is why I use oats. Oats are a great substitute for bread crumbs in gluten-free meatballs.

Are oats gluten-free?

This is a debated topic. While oats are inherently gluten-free (they do not contain gluten) most people worry about the fact that they’re processed in facilities and equipment that processes wheat or other gluten containing grains. For this reason, I buy certified gluten-free oats. You can use whatever type of oats and whatever brand you prefer. I’ve also used old fashioned rolled oats, but I believe quick cooking oats would work fine too.

Do I need a food processor?

Because I use onion powder, and not an onion or any fresh herbs, you really only need your hands to mix the meatball mixture. Yay for less dishes! You could blitz the oats in either a food processor or blender if you want the oats smaller, but I don’t do this because they become so tender and you really can’t taste or notice them when eating the finished product.

What dairy-free marinara sauce do I recommend?

One secret to these meatballs is to let them simmer in your favorite sauce. It helps the flavor as well as helps tenderize the meatballs. You could use a homemade tomato sauce if you prefer, but I’ve been very happy with Prego Roasted Garlic and Herb. Thankfully this sauce is naturally gluten and dairy free per label.

Do I have to use products that say “gluten free” or “dairy free” on them?

That is a tricky question. My son gets prick tested by a board certified allergist yearly for his food allergies and they show as very severe. Yet, we have been find to use “regular” products that don’t have text on the bottles such as “free from XYZ” or “XYZ-free”. When we were first diagnosed, it felt more comfortable to buy things that explicitly said this, but then I realized it was very limiting and now only go by ingredients and not additional statements. Do what feels comfortable to you.

What gluten-free spaghetti noodles should I use?

Thankfully, there are so many types of gluten-free pasta so you can use whatever kind you like. We like Barilla or Jovial (both rice based) but there’s also some noodles made from chickpea flour, quinoa or lentils in case you’re wanting low carb. There’s also homemade zucchini noodles (also known as zoodles) as well. These meatballs would even be delicious in meatball subs if you want to skip the noodles altogether. I’d recommend Schar Hoagies.

What meat do I use in these gluten-free dairy-free meatballs?

I use all beef. But, if you want to use half ground pork and half ground beef, I’m sure that would be fine too. I know many say you need more than one type of meat, but I feel like these are still tender, hold well and it’s less expensive than buying two types of protein. I wouldn’t recommend ground turkey, as turkey is a drier meat.

What temperature do I cook these meatballs at?

I like to start my sauce around medium heat, and once it starts to simmer, turn it down to low and place a lid. You’ll cook the meatballs for 20 minutes without touching them (as they’ll be too tender) and then at twenty minutes turn the meatballs, replace the lid and cook for the final 20 minutes. Before serving, even though they’ve cooked a really long time, I still like to use an instant read thermometer and make sure that they reached an internal temperature of 160 degrees F.

Do I need a sheet pan?

No, you do not need a prepared baking sheet. I simply scoop the meat mixture with my cookie scoop, roll it into my hands and place it right into the sauce in the pan (making sure to place them in a single layer). I’m all about less dishes! If you needed to make the meatballs ahead of time (making the mixture, and rolling them into balls) then you could place them on a cookie sheet and keep them in the fridge until you’re ready to cook them later that day, or over night. Keep them covered with plastic wrap if you do that.

How do I store leftover Italian meatballs?

You can store these dairy-free gluten free Italian meatballs in an airtight container in your fridge for 2-3 days. If you have a tender pasta (not all gluten-free pastas hold up sitting in sauces for long) you can store the meatballs and pasta separate.

How to Freeze Gluten-Free Meatballs

I have never frozen these, as my family of six eats most of them the first night and then happily enjoy the leftovers for lunches. However, I would assume these two methods for freezing the meatballs would work:

Uncooked meatballs

Make the dairy-free and gluten-free meatballs as directed. Scoop and then roll into balls. Set the raw meatballs on a baking sheet lined with parchment paper or a silicone mat. 

Place the entire cookie sheet in the freezer and freeze for 2-4 hours, until totally frozen. (Known as flash freezing. By freezing them spaced out like this, it helps them not freeze into one large mass.) Then move the meatballs from the pan to an airtight container and write the date on it. Freeze for up to two months.

When ready to cook, thaw the meatballs in the fridge overnight.

The following day add the thawed meatballs to the sauce and simmer as directed, making sure meatballs reach an internal temperature of 160 degrees F with an instant read digital thermometer.

Cooked meatballs

Cook meatballs in the sauce as directed. Allow sauce and meatballs to come to room temperature.

Freeze meatballs and sauce in a flat, freezer safe container. Freeze up to two months.

There is no needed thawing since they were cooked beforehand, so you can simply place on the stove and cook over medium heat until the sauce is simmering and the gluten-free dairy-free meatballs are heated through.

Do I have other gluten and dairy free Italian recipes?

Yes, I have more gluten-free and dairy-free Italian recipes, because Italian is the best!

• Tomato Basil Soup
• Minestrone Soup
• Pizza Soup
• Italian Pork Sliders
• Chicken Cacciatore
• Grain Free Socca Pizza
• Spinach and Sausage Pasta
• Lemon Chicken Pasta
• Allergy Friendly Ragu
• Tuscan Chicken
• Chicken  Mushroom Marsala
• Sausage and Peppers Pasta
• Red Pepper Pasta

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