Name: Easy Baked Falafel Wraps - Gluten Free
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Ingredients: 1 cup dry/uncooked chickpeas (soaked overnight. (Do NOT use canned)); 1 cup cilantro or parsley (roughly chopped and loosely packed); 1 yellow onion (roughly chopped); 4 tbsp lemon juice (approx 1 large lemon); 2 tbsp olive oil; 1 teaspoon dried basil; 2 teaspoon garlic powder; 1.5 teaspoon cumin; 1/2 teaspoon baking powder; 3/4 teaspoon sea salt; 1/4 teaspoon black pepper; whole wheat pita (gluten free if needed); tomato; cucumber; red onion; fresh cilantro, parsley or dill; tahini

Lightened up baked falafel wraps are just as delicious as its traditionally fried version, at a reduction of the calories and fat, and with NO guilt attached. Easy to make, easy to eat!

pita stuffed with falafel, cucumber, tomato, cilantro and tahini sitting on white plate

This recipe was originally published in July 2018. It has been updated for content and photos.

So the next time you’re craving Middle Eastern cuisine, I highly recommend this recipe for baked falafel wraps!

Why you’ll love it

As mentioned above, these falafel wraps are baked, and not fried. Not only does this reduce the calories and fat, making this dish a heart healthy choice, but it will reduce the mess in your kitchen too!
These falafel nuggets are super versatile. Go traditional and stuff your falafel into wraps or pitas with some cucumber, tomato and tahini. OR, use them as salad toppers for a lighter dish.
They’re easy to prepare with mostly pantry ingredients!
Baked falafel wraps are great for leftovers too! These falafel taste delicious freshly made or cold from the fridge. Of course don’t store falafel assembled into wraps, or the pita will get soggy.

two falafel wraps on white plate with cilantro and tahini spilled outside the plate

How to make falafel

(This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)

Gather your ingredients, and make sure to use dried chickpeas that have been soaked overnight and then drained. Do not use canned.

bowl of chickpeas, seasoning, olive oil, baking powder, lemon, onion, and cilantro on grey deck

Make sure your chickpeas are drained well and pat them dry with a towel for best results. Add them, along with all remaining ingredients to your food processor. (photo 1)

Process into a crumbly mixture, but do not over process. You want these a little chunky, and not pureed for the best texture. (photos 2-3)

EXPERT TIP: Dry up your cilantro or parsley with a clean dish towel, to remove as much moisture as possible.

food processor with chickpeas, seasoning, onion and cilantro being processed into a crumbly mixture

Next, you will form your falafel patties.

Scoop the mixture into small balls, approx 1-1.5 inch in diameter and squeeze out as much moisture as you can. Do this over your kitchen sink or over a bowl to avoid a big mess. (photo 4)

Then flatten them slightly in your hands, and shape into a small disc shape and place down on your prepared baking tray. (photos 5-6)

EXPERT TIP: Keep your falafel on the smaller side for quick and even baking and to get them extra crispy.

forming falafel into nugget shapes and placing them down on baking tray

Bake your falafel for 15 minutes before carefully flipping them and bake for 5 additional minutes, until golden. (photos 7-8)

NOTE: Do not over bake your falafel to prevent them from drying out.

Falafel on baking tray before and after baking.

Once baked, serve them over a salad, or with pitas and all your favourite toppings.

I like my falafel wraps with tomato, cucumber, tahini sauce, and some more fresh herbs.

If you want to add some heat, try your falafel wrap with drizzle of homemade Buffalo sauce.

two open pitas on white plate with falafel and tahini

How long do they keep?

Your baked falafel keeps refrigerated in a sealed container for up to 4 days and makes great leftovers.

Leftovers taste great cold or reheated. Reheat in a 350 degree oven for about 5-10 minutes.

Expert Tips for success

Use dry chickpeas that have been soaked and drained, and do NOT use canned chickpeas. Canned chickpeas will be too mushy and will alter the texture of your falafel.
Make sure to drain your chickpeas very well, and use a clean dish towel to absorb the extra moisture in both your chickpeas and cilantro or parsley.
Do not over process your ingredients. You want a slightly chunky falafel mixture for the best possible texture. (Refer to image in the process shots above.)
Once you’ve formed your falafel ball in your hands, squeeze out the excess moisture over your kitchen sink before flattening into a disc shape and placing on your baking tray.
For extra crispy baked falafel, keep them on the smaller side.

More delicious recipes using chickpeas

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Buon appetito
Rosa

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