Baked falafels are healthy and filling balls made with chickpeas, onion, garlic, parsley, dill, and spices. You can eat them by themselves or as a base in other delicious dishes like in wraps, in pita bread, or in bowls. They are usually topped with a tzatziki or tahini sauce which balances the flavors really well.
Falafels are easy to fit into your meal plan for any diet. They're great as an appetizer or eaten for lunch or dinner. Falafels are delicious and crispy baked balls of fun and what's not to love about that?
This Healthy Baked Falafel recipe uses dried chickpeas, not canned chickpeas, for the best flavor. Like other beans, they first soak in water overnight and then are boiled until they're soft. With the addition of spices and fresh herbs, they pack a powerful punch of flavor.
You can mostly find falafels in Mediterranean, Asian, and Middle Eastern cuisines. They're vegetarian, vegan, gluten free and dairy free so they fit in with any diet. Mostly though, they're just plain good! This healthy twist to an authentic falafel recipe will make you feel like you're eating them right from a local stand.
- Preparation time: 20 minutes
- Cooking time: 50 minutes
- Total: 1 hour 10 minutes
- 2 cups chickpeas
- 1 chili pepper
- 1 onion
- 3 garlic cloves
- ½ cup fresh dill
- ½ cup fresh parsley
- ½ tablespoon baking powder
- 1 teaspoon ground black pepper
- 1 tablespoon ground cumin
- 1 tablespoon ground coriander
- 1 teaspoon turmeric
- 1 teaspoon curry powder
- 1 teaspoon salt
How to make baked falafels
- Soak the chickpeas in water and place in the fridge overnight. The following day, boil the chickpeas on the stovetop until soft. Once cooked, drain, and set it aside to cool.
- Preheat the oven to 360ºF. Line a large baking sheet with parchment paper.
- Add the chickpeas to the food processor and pulse 4-5 times. Add all of the spices, herbs, and baking powder then blitz until combined but not too smooth (you want the falafel to have some texture, rather than being the consistency of hummus).
- Form balls from falafel mixture with your hands. It helps to have wet hands as you form the patties.
- Arrange the balls on the baking sheet and place into the oven. Bake for 25-30 minutes until golden and crisp.
- Serve with pita bread, tahini sauce, tzatziki sauce, and sliced cucumber. Enjoy!
Tips For Success
- After you boil the soaked chickpeas, drain, then dry them by placing a paper towel on a baking sheet and then rolling another paper towel across the tops. Pick through the chickpeas and remove any that don't look the same as the others.
- If the falafel mixture is a little too dry, you can add a teaspoon of olive oil at a time until you can form them into balls that hold their shape.
- Be sure to serve falafels with some tzatziki or tahini sauce. The bright and tangy flavors nicely balance out the weightier spices of the falafels.
- After they've cooled down, place the baked falafels in a zip top bag or an airtight container and keep them in the fridge for up to 3 days.
- You can also freeze them. First, set them on a baking sheet and put the tray in the freezer for at least 15 minutes. Then remove the tray and put the falafels in the container you'll use to freeze them. This way they won't stick together in the bag and you'll be able to pull them out individually instead of in one giant mass of falafel.
- To reheat them from frozen, allow them to thaw on the counter or the refrigerator. Then, heat them in the microwave until warm all the way through.
- If you have an air fryer, that's even better! The circulated air will make them crispy again.
- Baking sheet
- Parchment paper
- Food processor
Is baked falafel healthy?
Yes! Baked falafels are very healthy for you and have less calories than when deep fried in oil. They are also filled with spices, herbs, nutritious chickpeas and are gluten-free, dairy-free, vegetarian, and vegan.
How many calories are in a falafel?
This baked falafel recipe is 41 calories per falafel ball. This will vary from the size you make your falafels and also the ingredient amounts you use.
How do you make falafels less dry?
If you find that the falafel is a little dry and won't stick together as well as you'd like, you can add a little olive oil to bring the mixture together.
Should chickpeas be cooked for falafel?
Yes, the chickpeas need to be cooked so that they can blend with the other ingredients in the food processor. We recommend cooking them yourself from dried, instead of buying them canned, for the best flavor.
What do you eat with falafels?
You can eat falafels by themselves and dip them in a tahini or tzatziki sauce. You can also eat falafels in a salad with lettuce, cucumbers, and tomatoes. Other common ways to eat it are in a falafel wrap, in a pita bread, or by making a veggie filled bowl with it!
This nutrition card is calculated by a third party app and is only an estimate. The numbers will vary based on the specific ingredient amounts and brands you use in making this recipe.
10 servings per container
Serving Size4 falafel balls
- Amount Per Serving% Daily Value *
- Total Fat
- Sodium 384mg 16%
- Amount Per Serving% Daily Value *
- Potassium 564mg 17%
- Total Carbohydrate
- Dietary Fiber 8g 32%
- Sugars 4g
- Protein 8g 16%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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Hi! I'm the founder of Speak Veggie To Me, a fun health and food blog where I share my favorite mouthwatering vegan and vegetarian recipes.