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Easy Baked Falafel Wraps [Gluten Free]

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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 falafel recipe!

Why you’ll love this recipe

  • Well, for one, because 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 little nuggets are super versatile. Make them into traditional falafel wraps or pitas. OR, use them as salad toppers if you’re limiting your complex carb intake.
  • They’re easy to prepare and make great leftovers that are just as delicious cold as they are reheated. Of course don’t store falafel wraps assembled, or the pita will get soggy.

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 very well drained 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 a chunky texture, not a puree for the best falafel results. (photos 2-3)

EXPERT TIP: Dry up the cilantro or parsley with a clean dish towel as well, 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.

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

Expert Tips to make the BEST falafel wraps

  • 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.
  • 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.
  • Do not over process your ingredients. You want a slightly chunky falafel mixture for the best possible texture. (Refer to image above.)
  • Make sure to use dried 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.

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

How long do they keep?

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 10 minutes.

More delicious recipes using chickpeas

If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest and Twitter to see more delicious food and get all the latest updates.

Much love
Rosa

pita stuffed with falafel, tomato, cucumber and tahini

Easy Baked Falafel Wraps - Gluten Free

Lightened up baked falafel wraps are just as delicious as its traditionally fried version, at a reduction of the calories and fat.
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Prep Time: 15 minutes
Cook Time: 20 minutes
Soaking Time: 8 hours
Total Time: 35 minutes
Course: Main Course
Cuisine: Mediterranean
Servings: 4 Servings (makes approx 20-22 falafel)
Calories: 268kcal
Author: Rosa

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 tsp dried basil
  • 2 tsp garlic powder
  • 1.5 tsp cumin
  • 1/2 tsp baking powder
  • 3/4 tsp sea salt
  • 1/4 tsp black pepper

Optional Ingredients

  • whole wheat pita gluten free if needed
  • tomato
  • cucumber
  • red onion
  • fresh cilantro, parsley or dill
  • tahini

Instructions

  • Line a baking tray with parchment and preheat your oven to 400 degrees F.
  • Drain chickpeas well and add to your food processor along with all remaining ingredients. Process until crumbly but not pureed. Do not over process.
  • Form the mixture into small (1-1.5") balls, squeezing out excess moisture with your hands, then flatten slightly and shape into patty/nugget shape. Place on prepared baking sheet.
  • Bake for 15 minutes and then flip your falafel and bake for another 5 minutes until lightly golden brown. Don't overcook your falafel or they will get too dry.
  • Serve in pitas with your favourite toppings and sauces or use as salad toppers.

Notes

Make sure to thoroughly drain your chickpeas and pat them and your parley or cilantro dry with a clean dish towel before transferring to your food processor.
Squeeze out extra moisture over your kitchen sink when forming your falafel balls, before flattening into a disc shape.
Don't over process your ingredients in the food processor. You want a slightly chunky mixture for the best possible texture. (Refer to image above.)
Do not sub for canned chickpeas, as they'll be very mushy and alter the texture of your falafel.
Serving size is for one fourth of the recipe or approx 5 falafel of the 20 falafel yield.
Pita, wrap, or additional toppings are not included in the calculation.
Leftovers keep refrigerated for up to 4 days. Store in a sealed container and reheat in the oven at 350 degrees for about 10 minutes.

Nutrition

Calories: 268kcal | Carbohydrates: 36g | Protein: 11g | Fat: 10g | Saturated Fat: 1g | Sodium: 454mg | Potassium: 609mg | Fiber: 10g | Sugar: 7g | Vitamin A: 303IU | Vitamin C: 11mg | Calcium: 99mg | Iron: 4mg
DID YOU TRY THIS RECIPE?Mention @this.healthy.kitchen on IG and tag #thishealthykitchen!
*Nutritional information is an estimate, calculated using online tools.

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