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A Baked Falafel sandwich is a healthy, delicious, and vegetarian Middle Eastern dish prepared with a chickpea-based batter that is baked and stuffed into pita bread with mixed greens, Shirazi salad, and tahini sauce.
Best Falafel
To date, the best falafel I ever had are Mamoun’s Falafel in New York City. Back in the day Mamoun’s Falafel just sold for $2, nowadays $6. I know. Talk about inflation. Mamoun’s is this total hold in the wall in the West Village and serves up the most delicious falafels I’ve ever had.
Falafel is typically deep-fried, but since you guys know that I don’t fry food at home, I decided to make a homemade “baked” version of them. These Baked Falafels are even hubby approved which is a big deal. Hope you guys try these falafels.
What is a Falafel?
Falafel is a Middle-eastern street food that’s a deep-fried fritter made with chickpeas, parsley, garlic, and so much more. The falafel is stuffed into a pita with veggies and tahini sauce along with optional dips such as hummus, babaghanoush, and tabouli.
My baked version has a slight Indian twist to it so I replaced the parsley with cilantro in this recipe, I used green chilies for some kick, and I used Desi atta to bind the falafel. Trust me, it still tastes a lot like the middle-eastern version.
Additionally, this Baked Falafel recipe is made with organic canned chickpeas so there isn’t much cooking involved. This healthy baked falafel version is also high in protein and fiber making it very nutritious.
How to make Baked Falafel recipe step by step?
Make the Falafel
1. Preheat the oven to 400 degrees.
2. Combine all the Baked Falafel ingredients in a food processor – canned chickpeas, onions, green chilies, fresh cilantro, garlic, spices, egg, olive oil, and lemon juice.
3. Pulse, but don’t blend until smooth. Your falafel mixture is ready.
4. Using a mini-scoop, form little balls and place them on a baking sheet.
5. Into the preheated oven for 25 minutes, flipping halfway.
6. Bake until somewhat golden brown, you also don’t want the falafel to dry out. Set aside.
Prepare the Shirazi Salad
1. Chop cucumber, tomatoes, and onions. Add olive oil, lemon juice, salt, and black pepper.
2. Top with fresh cilantro, parsley, and mint – you can use any combo you like. Mix well. Set aside.
Make the Spicy Tahini Sauce
1. Combine all the ingredients in a blender.
2. Blend.
Assemble Falafel Sandwich
1. Bake half a whole-wheat pita in a toaster oven – bake for a couple of minutes at 400 degrees.
2. Take a couple of spoonfuls of hummus and spread it inside the warm pita bread.
3. Fill with fresh spinach leaves.
4. Add 3 pieces of baked falafel.
5. Add 2 spoonfuls of the Shirazi salad you prepared.
7. Top with creamy tahini sauce.
8. Top with buffalo sauce.
9. Garnish with fresh parsley.
Serving Suggestions
- Assemble Falafel Sandwich as indicated starting with a pita pocket, then hummus, chopped spinach (or another mixed green), baked falafel, Shirazi salad, creamy tahini sauce, buffalo sauce, and parsley.
- For an even healthier version, skip the pita bread and turn this dish into a salad. Place your mixed greens, and top with baked falafel, Shirazi salad, creamy tahini sauce, and parsley. You can add some quinoa to give the salad some substance.
- You can also serve a Baked Falafel batter with some turmeric rice, Shirazi salad, baked falafel, tahini sauce, and a side salad.
Nisha’s Tips for making Baked Falafel
- Pulse the falafel ingredients in a food processor so it’s coarse and not smooth & creamy.
- Bake the falafels in the oven at 400 degrees for 25 minutes, flipping halfway.
- Eggless Falafel: Personally, I haven’t tried it, however you may try using a flax egg and see how that works out. Mix 1 tbsp ground flaxseed meal with 3 tbsp water. Let it sit for 15 minutes, then add the flax egg to the falafel mix. Let me know if you try it. 🙂
- Gluten-free option: Skip Desi atta (flour) and you can try using two tablespoons of rice flour, oat flour, or chickpea flour. Prepare the mixture and add to see if you need more flour, then you can add another 2 tablespoons. Alternatively, you can also use 1/4 cup of white gluten-free flour.
Baked Falafel (healthy, dairy-free)
EQUIPMENT
- Baking Sheet
INGREDIENTS
Baked Falafel
- 15 ounces organic canned chickpeas, rinsed & drained
- 1 small onion
- large handful fresh cilantro
- 3 cloves garlic
- 1 egg
- 1 tsp cumin powder
- 2 tsp coriander powder
- 2 green chilies
- 3/4 tsp salt
- 1 tsp lemon juice
- 1 tsp baking powder
- 1 tbsp olive oil
- 1/4 cup desi atta, Indian flour or white flour
Shirazi Salad
- 1 large cucumber, peeled & diced
- 2 tomatoes, chopped
- 1 medium red onion, chopped
- 1 tbsp olive oil
- 1/2 tsp salt
- black pepper to taste
- 1 tbsp lemon juice
- 1/4 cup fresh cilantro, chopped
- 1/4 cup fresh parsley, chopped
- 1 tbsp fresh mint leaves, chopped
Spicy Tahini Sauce (or use store-bought)
- 1/2 cup sesame tahini, I like Joyva brand
- 1/2 cup + 2 tbsp water
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1/4 tsp cayenne pepper
- 2 cloves garlic
- salt to taste
for each Falafel Sandwich (makes 8 half sandwiches)
- 1 whole-wheat pita bread, baked a couple minutes to warm
- 2-3 tbsp hummus, homemade or store-bought
- 1/3 cup fresh spinach, chopped
- 3 baked falafel pieces
- 2 spoonfuls Shirazi salad
- 2 tbsp spicy tahini sauce
- 1 tbsp buffalo sauce
- fresh parsley to garnish
INSTRUCTIONS
Make the Falafel
- Preheat oven to 400 degrees.
- Combine all the Baked Falafel ingredients in a food processor – canned chickpeas, onions, green chilies, fresh cilantro, garlic, spices, egg, olive oil, and lemon juice.
- Pulse, but don't blend until smooth. Your falafel mixture is ready.
- Using a mini-scoop, form little balls and place them on a baking sheet.
- Into the preheated oven for 25 minutes, flipping halfway.
- 6. Bake until somewhat golden brown, you also don't want the falafel to dry out. Set aside.
Prepare the Shirazi Salad
- Chop cucumber, tomatoes, and onions. Add olive oil, lemon juice, salt, and black pepper.
- Top with fresh cilantro, parsley, and mint. Mix well. Set aside.
Make Spicy Tahini Sauce
- Combine all the tahini sauce ingredients in a blender.
- Blend until smooth & creamy.
Assemble Falafel Sandwich
- Bake half a whole-wheat pita in a toaster oven – bake for a couple of minutes at 400 degrees.
- Take a couple of spoonfuls of hummus and spread it inside the warm pita bread.
- Fill with fresh spinach leaves.
- Add 3 pieces of baked falafel.
- Add 2 spoonfuls of the Shirazi salad you prepared.
- Top with buffalo sauce.
- Garnish with fresh parsley.
How long will batter last in fridge?
hi Danielle,
I have not tested this so I can’t say. Feel free to keep the batter in the fridge for a day or two. I wouldn’t leave it in there more than that.
Doubled the recipe, Left out the egg and cooked them in the air fryer and soooo excited about having these for meal prep this week. Never knew falafel this yummy was so easy to make!
So glad to hear that Paige. I bet they’re even better in the air fryer. I need to get one. Thanks so much for your comment. 🙂
This recipe was a hit with my family!! My husband is very picky about falafel so I’m glad I was able to make this for him. Thank you!
Love this recipe! I make this both in the oven and air fryer and it always comes out delicious. Flavorful and healthy, I use it on salads, sandwiches, wraps, and just for snacking too.
Thanks Rhea. I’m so glad you enjoyed the falafel both ways. I bet air fryer is even better. Great healthy meal or snack. xoxo.
Baked falafel is absolutely delicious! Very easy to put together & love the leftovers! We used garlic naan, hummus, spinach, salad & tahini! Will definitely become apart of our regular rotation!!
HI Kim, Thanks for sharing. I’m so glad to hear that. It’s a favorite of mine too, love the tahini. 🙂
Thanks Kim. I’m so glad to hear that. OMG.. same, love the leftovers. I literally ate these for 3 days and it felt like a brand new meal each time. All I had to do was assemble. 🙂
These were really yummy and so easy to make. I loved the healthier version and it came together quite quickly – perfect for a weekday meal!
I made these yesterday for lunch and used the flax egg. They came out perfect! So delicious 😋 Great recipe!
What’s a egg replacement for this recipe?
Hi Purvi – I haven’t tested, but if you don’t want to use an egg, just omit. It should be okay.
What can you replace the eggs with?! Also do you have a post anywhere for tzatiki sauce recipe 😀
Hi Purvi, i don’t have a recipe for tzatiki, however when i made it in the past – use 2% or higher Greek Yogurt. Grated cucumber with the water squeezed out, lemon juice, garlic, salt, black pepper, good quality olive oil, and fresh dill. Taste as you go along, and I’m sure it’ll be good. 🙂
Made these and they were delicious!!!! Thank you for sharing a great and easy recipe… can’t wait to try more ????