Healthy Falafel Pita Sandwich

Falafel pitas are a great way to enjoy fresh produce, flavorful sauces, and homemade falafel balls. These healthy falafel pita sandwiches are filled with tahini and tzatziki sauces, tomatoes, cucumbers, and topped with parsley and lettuce leaves. You're going to love these vegan, vegetarian, dairy-free, and gluten-free pita pockets.

These are the ultimate falafel sandwiches, you won't be able to just eat one! You can use homemade pita bread or you can buy it from the store. Just make sure all the ingredients are fresh. Since this meal is made simply, it really lets all the individual ingredients shine through. 

The Tzatziki and creamy Tahini sauces create a moist layer and help bring all the flavors together. You can make your own Baked Falafel in just a few easy steps and make them for this falafel recipe, Falafel Bowls, and Falafel Wraps. 

These Falafel Pitas are perfect for lunch or a light dinner. You can also alter this classic Middle Eastern dish to your liking to include thinly sliced red onions, mint leaves, pitted olives, hummus, or any other fresh produce or herb that you'd like.

Total Time

• Preparation time: 10 minutes
• Cooking time: 10 minutes
• Total: 20 minutes

Ingredients

• 9 falafel balls
• 3 pita
• 6 tablespoons tahini sauce
• 1 cup tzatziki sauce
• 2-3 tomatoes
• 2 cucumbers
• Bunch of fresh parsley
• Handful salad leaves
• 3 tablespoons vegan butter or oil

How to make Falafel Pitas 

These pitas are a breeze to put together and they’re great for a quick lunch or dinner. Once you’ve made or bought the falafel balls, tahini sauce, and tzatziki sauce, you can make these pitas in under 10 minutes. With only the need for a cutting board, knife, and plate, there’s barely anything to clean up either. That’s definitely a win! 

Here are the steps to make the pitas. Start by frying each side of the pitas in a pan with a little butter and then cut them in half. Then slice the vegetables. Next, fill the pockets of the pitas with a little sauce, falafel balls, veggies, herbs, and another drizzle of sauce. Arrange it on a plate with your side of choice, and that’s it! An easy and delicious meal.

Tips For Success

• You can also top these with canned or dried chickpeas (cooked), a drizzle of olive oil, some freshly cracked black pepper, or a squeeze of lemon juice. 
• Making homemade pita bread is very easy and can be made the day before or right before you make the falafel pitas. Store them in a sealed plastic bag or air-tight container on the counter for up to 3 days. You can also freeze them for up to 3 months.  

Storage

• Save the ingredients separately in their own containers in the fridge for up to 3 days. The pitas can be left on the counter for that time. 
• Falafel pitas are best eaten when the ingredients are fresh, so if you need more after 3 days, it's best to cut up some new vegetables.

Equipment

• Frying pan
• Kitchen knife
• Chopping board

FAQs

What is a falafel pita sandwich?

When pita bread are made, they puff up and create a hole in the middle. When you slice open the pita it creates a pocket perfect to fill with falafel balls, fresh vegetables, and sauces. This beautiful combination of flavors is a falafel pita sandwich!

What do you eat falafel balls with?

These Mediterranean-style balls are great with the fresh and bright flavors of local, in-season produce and herbs. Add them to your pita sandwiches, wraps, or bowls!

Can vegans eat falafels? 

Yes! Most falafels are made to be vegan. Make sure to ask for or read the ingredients if it's important to you since they're not all made the same way. Some falafel recipes are made with eggs.

What to serve with falafel pitas 

Falafel pitas are a great lunch, but sometimes you need something to go with it. There are lots of great options. Here are some ideas on what to serve on the side for lunch or dinner.

• Lemon herb rice 
• Couscous salad
• Tabouleh
• Baba ganoush
• Green lettuce salad

Healthy Falafel Pita Sandwich

5 from 19 votes

Recipe by Anaiah Michelle Course: Lunch, DinnerCuisine: Middle Eastern, MediterraneanDifficulty: Easy

Servings

3

servings

Prep time

10

minutes

Cooking time

10

minutes

Calories

630

kcal

These healthy falafel pita sandwiches make the perfect lunch or light dinner. They are filled with flavorful tahini and tzatziki sauces, fresh tomatoes, cucumbers, lettuce leaves, and delicious herbs.

Ingredients

• 9 falafel balls

• 3 pitas

• 6 tablespoons tahini sauce

• 1 cup tzatziki sauce

• 3 tomatoes

• 2 cucumbers

• 1 bunch fresh parsley

• 1 handful mixed greens

• 3 tablespoons vegan butter or oil

Directions

• Heat 1 tablespoon of butter in a small pan and toast a pita for 1 minute on each side. Repeat the same for each pita.
• Wash and slice tomatoes, cucumbers, and herbs.
• Cut the pita into halves to form pockets. If your pita is small, cut one of the edges crosswise.
• Spread some tzatziki sauce inside each pita. Then pack it with falafel, veggies and herbs and drizzle tahini sauce on top. Enjoy!

Notes

• Falafel pitas are best eaten fresh while the vegetables are still crisp, the bread is toasted, and the falafel balls warmed.
• Store any ingredients separately in their own containers in the fridge for up to 3 days. The pita bread can be left on the counter for that time.

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Nutritional Info

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.

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Anaiah Michelle

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.

www.speakveggietome.com/about