Spaghetti and Wheatballs

Wheatballs! That don’t fall apart! YES! I can make spaghetti “meat”balls again! These actually do hold up pretty well to being covered in marinara sauce. When I reheat them for leftovers, most of the wheatballs will still hold together. Their ability to hold together is hit-and-miss when pierced with a fork, but who cares, right? Spaghetti! This recipe comes from The China Study: All Star Collection


Servings: 3-4 (Enough for a little over two full large bowls)

  • 1⅓ cups lightly packed, fresh, soft whole-grain bread crumbs (To make fresh bread crumbs put 3-4 slices of whole-grain bread in a blender and process into coarse crumbs)
  • 1 tsp. Italian seasoning
  • ½ tsp. garlic powder
  • a couple dashes of sea salt
  • ½ cup chopped walnuts
  • 2 cups chopped or sliced mushrooms (you will blend these so it doesn’t matter, just have 2 cups)
  • about ½ cup diced onion
  • ¾ pound of whole wheat spaghetti
  • 3 cups jarred, low-fat, oil-free marinara sauce (I use Muir Glen brand Portabello Mushroom marinara sauce)


Preheat oven to 350º F.

Line a baking pan (or cookie sheet) with parchment paper.

Put the bread crumbs, Italian seasoning, garlic powder, and salt in a large bowl. Mix it together.

Put the walnuts in a food process and pulse to a chunky puree. Add to bread crumb bowl and mix in.

Put the mushrooms and onions in the processor and pulse to a chunky puree (may take a couple minutes). Add the mushroom puree to the bread crumb mix and stir it all together.


Using a tablespoon, or just scoop it out with your hand, press the mix into a ball. Place the wheatballs on the prepared baking sheet.


Bake for 25-30 minutes, then gently rotate the wheatballs (I use tongs) and cook for another 12-16 minutes more until they are crisp and browned.


While the wheatballs are in the oven, cook the spaghetti (according to package directions) and start heating the marinara in a small saucepan. Drain the spaghetti when it’s ready.

I’ve tried adding the wheatballs to the marinara mix and allowing them to simmer before scooping them over the spaghetti, but the wheatballs usually fall apart. Which is fine, if that’s how you want to eat it! If you don’t want them to fall apart, then wait to add the wheatballs until after you’ve made your spaghetti bowl.


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