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    Home » Recipe » Baked Falafel (healthy, dairy free)

    Posted on: Jun 16, 2022 · Modified: Jun 26, 2022 by honeywhatscooking · 48 Comments

    Baked Falafel (healthy, dairy free)

    116 shares
    Jump to Recipe

    Healthy Baked Falafel sandwich is a chickpea-based batter that is baked and stuffed into pita bread with spinach, salad, and tahini sauce.
    Baked Falafel (healthy, dairy free)

    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.

    You guys know, I don't fry food at home. I'll eat fried food outside on occasion, but I try to stay away from it. Since I love falafels so much, I decided to make a homemade "baked" version of them, and even the hubby approved. For my fried-food lover husband to approve them is a big deal. Hope you guys try these falafels.

    Baked Falafel (healthy, dairy free)

    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 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.

    Baked Falafel is:

    Healthy
    Vegetarian
    Delicious
    Nutritious
    Packed with Good Fats
    Soft and Slightly Crispy
    Baked, NOT Fried
    Easy Weeknight Meal
    Dairy-Free
    Made with Whole-Wheat Pita

    Baked Falafel (healthy, dairy free)

    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.

    3. Pulse, but don't blend until smooth. This is what you should have.

    4. Using a mini-scoop, form little balls and place them on a baking tray.

    5. Into the oven for 25 minutes, flipping halfway.

    6. Once done, this is what you should have. Set aside.

    Baked Falafel (healthy, whole wheat, dairy free)

    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.Baked Falafel (healthy, whole wheat, dairy free)

    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 spoonfuls of hummus and spread it inside the 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, 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.

    Tips on making Healthy Baked Falafel Sandwich:

    • 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.
    • In the meantime, prepare the Shirazi salad and Creamy Tahini Sauce.
    • Assemble falafel sandwiches.

    Frequently Asked Questions

    1. Can I make this Baked Falafel Recipe without egg? Can I make this recipe vegan?

    Personally, I haven't tried it, however you may try using a flax egg and see how that works out. Mix 1 tablespoon ground flaxseed meal with 3 tablespoon water. Let it sit for 15 minutes, then add the flax egg to the falafel mix. Let me know if you try it. 🙂

    2. Can I make Baked Falafel Sandwich gluten-free?

    The falafel batter calls for a ¼ cup of Desi atta which is durum wheat flour.

    For a gluten-free option, skip Desi atta and you can try using two tablespoons of rice flour or chickpea flour. Prepare the batter and add see if you need more flour, then you can add another 2 tablespoons. Alternatively, you can also use ¼ cup of white gluten-free flour.

    The creamy tahini, Shirazi salad, and buffalo sauce are all gluten-free.

    Instead of whole-wheat pita bread, use gluten-free pita pockets. 

    3. What sauces can I use in a Falafel Sandwich?

    For this recipe, I made my own creamy tahini sauce which tastes incredible. It's totally worth the step. I love using buffalo sauce for some extra heat and tang. 

    4. Can I use store-bought tahini? 

    Sure. I feel homemade is best and it doesn't require much time, but yes you may use store-bought.

    5. Can I use store-bought hummus?

    Yes! I am working on perfecting my hummus recipe, in the meantime, I bought my hummus from the Farmers Market and it's so delicious.

    6. What kind of pita bread should I use?

    I strongly recommend using pita bread with pockets. I got mine at Trader Joe's and it's whole wheat.

    7. Does this Baked Falafel really taste good? Are you sure I won't miss the fried stuff?

    Yes, the Baked Falafel tastes amazing, but fried is fried, and yes, fried will taste better but not by much.

    Here you're eating a healthy, nutritious meal that tastes amazing and you won't feel guilty eating it any day of the week. 

    8. Can I use canned chickpeas for falafel?

    Yes! You can also use soaked chickpeas that is cooked, but it is more work. For a quicker option, I use organic canned organic chickpeas.

    9. Will this Baked Falafel recipe work for meal-prepping?

    Yes. I ate Baked Falafel on 3 different days. The falafel will last for 5-6 days in the fridge. The tahini sauce will last for up to a week. The Shirazi salad will keep in the fridge for 5 days. So yes, you can make this early in the week and it'll last you a good 4-5 days. You can also skip the pita bread and enjoy it as a salad.

     

    More Chickpea Recipes

    • Punjabi Chole
    • Quinoa Bhel Salad
    • Vegetable Pulao Instant Pot
    • Chana Saag
    • Baked Aloo Chaat Tostadas

     

    Baked Falafel (healthy, dairy-free)

    Healthy, Vegetarian, Dairy-Free, Whole Wheat
    Healthy Baked Falafel sandwich is a chickpea-based batter that is baked and stuffed into pita bread with spinach, salad, and tahini sauce.
    5 from 8 votes
    Author: Nisha
    Pin Recipe Print Recipe
    Prep Time 20 minutes
    Cook Time 25 minutes
    Total Time 45 minutes
    Course Main Course
    Cuisine Middle-Eastern
    Servings 8 falafels

    Equipment

    Baking Tray
    Food Processor 11-Cup

    Video

    Ingredients
      

    Baked Falafel

    • 15 ounces organic canned chickpeas, rinsed & drained
    • 1 small onion
    • large handful fresh cilantro
    • 3 cloves garlic
    • 1 egg
    • 1 teaspoon cumin powder
    • 2 teaspoon coriander powder
    • 2 green chilies
    • ¾ teaspoon salt
    • 1 teaspoon lemon juice
    • 1 teaspoon baking powder
    • 1 tablespoon olive oil
    • ¼ cup desi atta, Indian flour or white flour

    Shirazi Salad

    • 1 large cucumber, peeled & diced
    • 2 tomatoes, chopped
    • 1 medium red onion, chopped
    • 1 tablespoon olive oil
    • ½ teaspoon salt
    • black pepper to taste
    • 1 tablespoon lemon juice
    • ¼ cup fresh cilantro, chopped
    • ¼ cup fresh parsley, chopped
    • 1 tablespoon fresh mint leaves, chopped

    Spicy Tahini Sauce (or use store-bought)

    • ½ cup sesame tahini, I like Joyva brand
    • ½ cup + 2 tbsp water
    • 1 tablespoon olive oil
    • 1 tablespoon lemon juice
    • ¼ teaspoon 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 tablespoon hummus, homemade or store-bought
    • ⅓ cup fresh spinach, chopped
    • 3 baked falafel pieces
    • 2 spoonfuls Shirazi salad
    • 2 tablespoon spicy tahini sauce
    • 1 tablespoon 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.
    • Pulse, but don't blend until smooth. This is what you should have.
    • Using a mini-scoop, form little balls and place them on a baking tray.
    • Into the oven for 25 minutes, flipping halfway.
    • Once done, this is what you should have. 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 pita bread.
    • Fill with fresh spinach leaves.
    • Add 3 pieces of baked falafel.
    • Add 2 spoonfuls of the Shirazi salad you prepared.
    • Add 2 spoonfuls of the Shirazi salad you prepared.
    • Top with buffalo sauce.
    • Garnish with fresh parsley.

    Notes

    Baked Falafel was first published on September 4. 2020 and has been updated since with new photos.

    Nutrition

    Calories: 508kcalCarbohydrates: 60gProtein: 18gFat: 25gSaturated Fat: 4gCholesterol: 20mgSodium: 1434mgPotassium: 645mgFiber: 11gSugar: 5gVitamin A: 1291IUVitamin C: 14mgCalcium: 147mgIron: 6mg
    Keyword Baked Falafel, Chickpeas, Falafel, Falafel Sandwich
    Tried this recipe?Mention @honeywhatscooking or tag #honeywhatscooking

     

    Pin & Enjoy!

     

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    Reader Interactions

    Comments

    1. faseela says

      December 21, 2011 at 11:22 am

      ww...........baked filafel sandwich............superb

      Reply
    2. Khushboo says

      December 22, 2011 at 6:51 am

      Can you stop by place and cook me falafels- this looks delicious! I LOVE Middle Eastern food, probably because Lebanese food was so freely available in Nigeria! Did you ever go to Al Basha? Best restaurant ever!

      Reply
    3. Gina @ Running to the Kitchen says

      December 22, 2011 at 10:05 pm

      I'm sold. Making these for dinner tonight 🙂 I love Mamoun's too! There's one in New Haven (another hole in the wall) that I used to go to a lot when I lived there for a year.
      PS- we have the same oven 🙂

      Reply
    4. Peanut Butter Lover says

      December 23, 2011 at 12:03 am

      These sound great! I am so going to make these this week... Quick questions though, is there any other vegetables that I could put in the falafel to make them lower in calories? AND Is there any ingredients that could make them higher in protein? Either way- They sound amazing!

      Reply
    5. BeetleBuggy says

      December 23, 2011 at 12:17 am

      Oooo yummy! I've never ventured into making falafel and I would like to try them out some day. My family's a big meat-eating one, so you're more likely to get kebabs in their tummies. But, this is a great alternative for a sandwich. I love that it is baked and not fried!

      Reply
    6. honeywhatscooking says

      December 23, 2011 at 7:04 am

      @Khushboo - haha! It'd be cool if you lived around me so we could share recipes. Regarding Nigeria, we actually never ate out, and I left when I was 9. I'll have to look up Al Basha. 🙂

      Reply
    7. honeywhatscooking says

      December 23, 2011 at 7:05 am

      @Gina - wow, Mamoun's is awesome! If you make this, do let me know how it turned out. Oh, I have a GE oven, it's pretty good.

      Reply
    8. honeywhatscooking says

      December 23, 2011 at 7:08 am

      @Peanut Butter Lover - Hmm..other vegetables to make them lower in calories? I thought 'chickpeas' were high in protein and lower in calories. I would also look into edamame or green peas or perhaps even frozen spinach (with the water completely drained). What do you think? Let me know. 🙂

      Reply
    9. honeywhatscooking says

      December 23, 2011 at 7:09 am

      @BeetleBuggy - I love kebabs too, but typically don't cook meat at home. However, when dining at a MIddle Eastern restaurant, I will totally order chicken kebabs.

      Reply
    10. Anonymous says

      December 23, 2011 at 1:55 pm

      looks yummy cant wait to try it.

      Reply
    11. Peanut Butter Lover says

      December 23, 2011 at 4:40 pm

      @Honey - Thanks. I don't have all of those vegetables available and I was curious as to what else would taste good because I am not familiar with Middle Eastern food.

      This recipe piqued my interest however, so I scoured the internet for more Middle Eastern inspired dishes. I found two that look amazing:
      http://allrecipes.com/recipe/upside-down/detail.aspx
      http://allrecipes.com/Recipe/Chicken-Shawarma/Detail.aspx

      Reply
    12. peanutbutterlover says

      December 24, 2011 at 6:14 am

      @Honey - Haha. Another comment from me! I made a variation of this tonight. It was great: http://peanut-butter-lover.blogspot.com/2011/12/easy-middle-eastern-recipe.html

      Reply
    13. Kevin says

      January 01, 2012 at 4:25 pm

      Those baked falafels are looking good!

      Reply
    14. honeywhatscooking says

      January 04, 2012 at 8:28 pm

      @Kevin - glad you visited and approve. I love your originality and recipes. 🙂

      Reply
    15. Anonymous says

      January 21, 2012 at 10:52 pm

      i made these falafel but they were too thin and the recipe isnt as good as mama's traditional lebanese ones

      Reply
    16. honeywhatscooking says

      January 22, 2012 at 4:47 am

      @Anonymous - Sorry to hear that. I wouldn't be able to compete with your mama's traditional Lebanese falafel anyway 🙂 These are baked as well.

      Reply
    17. Anonymous says

      February 13, 2012 at 3:18 am

      do you think this would work with just an egg white instead of the whole egg?

      Reply
    18. honeywhatscooking says

      February 13, 2012 at 3:20 am

      @Anonymous - I'm pretty sure it would.. start with 1 egg white, and add another egg white if need be.

      Reply
    19. Teeni says

      April 19, 2012 at 2:01 pm

      Just wanted to thank you for sharing this recipe. I tried it out last night and I am loving it - easy, healthy, AND I like it better than the fried falafel I've had in the past which can tend to be very dry. Plus, cooking my own chickpeas and using my own ingredients is a much better way to control what goes into my body as well as cuts down on costs. This was a lovely recipe that I will be making over and over so once again, thank you for sharing it. 🙂

      Reply
    20. honeywhatscooking says

      April 20, 2012 at 3:54 am

      @Teeni - you're welcome. It's fun cooking these kinda foods at home because you know exactly what's going in your body, and at least it isn't fried. So happy you enjoyed it. 🙂

      Reply
    21. Falafel sandwich says

      June 14, 2012 at 6:51 am

      Falafel sandwich is a popular recipe from Middle East, consists of chickpeas that are shaped into patties.

      Falafel sandwich

      Reply
    22. Marysa says

      June 23, 2012 at 11:22 pm

      This looks AMAZING. I love Middle Eastern food and could seriously eat Falafel every day of my life. Going to be making this recipe this week!!

      Reply
    23. honeywhatscooking says

      June 25, 2012 at 2:03 am

      @Marysa - it was really good, let me know how it goes after you make it. 🙂

      Reply
    24. Jeel says

      October 11, 2012 at 1:55 pm

      I just tried this last night and it turned out pretty good! my only thing is that I felt like mine were a little more gooey on the inside then i would have liked. Could that be because I pulsed it too much in the food processor? Or just that i need more baking time? I had put it in the oven for 30 mins already and i was afraid if I did it longer then maybe it would burn.

      Reply
    25. honeywhatscooking says

      October 15, 2012 at 11:06 pm

      @Jeel - I wouldn't bake them in the oven much longer, perhaps you can try baking them at 375 degrees, or even 350 for a little longer. Mine were very slightly gooey as well, but I liked it that way since they aren't deep fried.

      Reply
    26. Pro Gait Analysis says

      January 08, 2013 at 1:57 pm

      Yummy! Thanks for sharing!

      Reply
    27. KAJU1982 says

      February 11, 2013 at 5:55 pm

      If I make the batter the night before would that be okay. I want to make it tonight then bake them tomm night since I'm having friends over tomm night. Please let me know soon and great recipe by the way.

      Kajal

      Reply
    28. honeywhatscooking says

      February 11, 2013 at 7:54 pm

      @Kaju1982 - I am sure the batter will be okay if you make it the night before, but then again, I haven't tried it so I can't confirm. Give it a try. Let me know. Thanks.

      Reply
    29. KAJU1982 says

      February 12, 2013 at 5:10 pm

      I made the batter last night and tested it out. I made it a little to salty. How can I fix that?

      Reply
    30. honeywhatscooking says

      February 12, 2013 at 5:17 pm

      @Kaju - To fix the salt issue, I would make another 1/2 batch of falafel and add it to your current mixture. See if that resolves the issue. Not sure how much salt you used, so you may need another 1/2 batch, 3/4 or another full batch.

      Reply
    31. Siri Lilja says

      April 30, 2014 at 5:25 am

      Made these last night and they were absolutely delicious. Thanks for a great recipe 🙂

      Reply
    32. Scratch is Better says

      January 08, 2015 at 10:17 pm

      These are so good! Been making them for a few years. Instead of using canned beans, what would you reccommend as cooking time and amount of dried beans?

      Reply
    33. Great data for Real Estate Lake LBJ Agent says

      May 16, 2016 at 6:58 am

      I looooove falafel! This baked sandwich version sounds delicious!

      Reply
    34. Parvani says

      April 20, 2020 at 12:35 am

      5 stars
      Made these and they were delicious!!!! Thank you for sharing a great and easy recipe... can't wait to try more ????

      Reply
    35. Purvi says

      May 09, 2020 at 1:13 pm

      What can you replace the eggs with?! Also do you have a post anywhere for tzatiki sauce recipe 😀

      Reply
      • honeywhatscooking says

        May 10, 2020 at 2:54 am

        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. 🙂

        Reply
    36. Purvi says

      May 09, 2020 at 4:41 pm

      What’s a egg replacement for this recipe?

      Reply
      • honeywhatscooking says

        May 10, 2020 at 2:50 am

        Hi Purvi - I haven't tested, but if you don't want to use an egg, just omit. It should be okay.

        Reply
    37. Jane says

      September 13, 2020 at 9:32 am

      5 stars
      I made these yesterday for lunch and used the flax egg. They came out perfect! So delicious 😋 Great recipe!

      Reply
    38. Jayashree says

      October 08, 2020 at 6:15 pm

      5 stars
      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!

      Reply
    39. Kim says

      June 19, 2022 at 4:35 am

      5 stars
      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!!

      Reply
      • honeywhatscooking says

        June 19, 2022 at 11:17 pm

        HI Kim, Thanks for sharing. I'm so glad to hear that. It's a favorite of mine too, love the tahini. 🙂

        Reply
      • honeywhatscooking says

        June 23, 2022 at 3:20 pm

        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. 🙂

        Reply
    40. Rhea says

      June 23, 2022 at 12:24 pm

      5 stars
      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.

      Reply
      • honeywhatscooking says

        June 23, 2022 at 3:17 pm

        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.

        Reply
    41. CRG says

      December 27, 2022 at 2:11 pm

      5 stars
      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!

      Reply
    42. Paige says

      February 05, 2023 at 8:22 pm

      5 stars
      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!

      Reply
      • honeywhatscooking says

        February 06, 2023 at 2:29 pm

        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. 🙂

        Reply

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    Hi, I'm Nisha... a foodie who is passionate about healthy-ish living and mindful eating. You'll find a little bit of everything here. I use mostly organic real ingredients and incorporate seasonal produce in my cooking. I believe food is medicine. Come join me on this soul-searching journey as I share my love for good food, and I hope somewhere along the line, I inspire you to eat better.

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