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
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
Instructions
- 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
Nutrition
* 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.
Did you try this recipe?
Please let me know how this Healthy Falafel Pita Sandwich turned out for you! Leave a comment and rating below and don't forget to sign up for the newsletter if you want to receive recipes, meal plans, and special offers in your inbox.
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.
Choclette
This is totally my kind of food. Love all the different textures and flavours you have going on. Such a delicious and satisfying lunch.
Julia
This sounds awesome. It's full of all the kinds of foods I love. Falafel, cucumber, tomatoes, tzatziki as a sauce. I have pitas... this I'm going to enjoy. Thank you for sharing
Marinela
Loved this yummy falafel pita sandwich. It's so quick and easy to make, perfect for a weeknight dinner! Love your blog, thank you for sharing all these tasty vegan-friendly recipes.
Gus
I love falafel balls! One of my favorite things! We make them at least every other week! I loved some tips you are sharing here, like the Tahini Sauce, which will definitely include in my next falafel round! 🙂 thanks for sharing.
Heidy
Healthy Falafel Pita Sandwich was so delicious and my entire household went nuts! Saving the recipe to make this Healthy Falafel Pita Sandwich again
Tammy
Ahh I love meals like this. Simple, clean, flavorful...you just feel good after eating a meal like this. Perfect for summer!
Alex
I love how healthy you made these! SO much better than the ones I've seen in restaurants. I'll have to give these a go soon!
Erin
I really need to try this! We used to live in Berlin where they had really good falafels but then we moved south and my husband is not pleased with the falafel quality here. 😄 Yours look fantastic!
Kim at Three Olives Branch
SO delicious! My favorite way to eat falafel. Love all of the fresh ingredients!
Leslie
Um, Hello beautiful HEALTHY FALAFEL PITA SANDWICH!! This sandwich will definitely pull me out of my lunch recipe rut!
Aditi Bahl
Tried these pita sandwiches and they were just what I wanted in a pita sandwich. Haven't eaten a perfect pita sandwich in a long while. These were a treat.
Heather
I've never attempted to make my own pita before but will definitely give it a try now! Cannot wait to LOAD them with all of these veg-friendly goodness 🙂
Marta
We love falafel and loved your recipe. Light and quick to make. Thank you for sharing.
Genevieve
Running to the kitchen to go make this falafel pita right now!
Abhi
Lovely pictures that truely justify this recipe! It look so delicious and I can’t wait to try it soon!
Akshita Pillai
I love falafels! Cant wait to try them ❤️
Stacy Boswell
I just love Mediterranean dishes in the summer and love the fresh ingredients. This makes the perfect warm-weather lunch or dinner.
Amy
These pitas look so delicious!!!!!
Linda
Gorgeous photos! I love falafel, too! I still remember the first time I tried it. I would love to try making homemade pita to use with this recipe...perhaps this will finally motivate me!
Michael
Yum, these falafel pita sandwiches were amazing and refreshing. They really hit the spot on a warm day here in California. I made your tzatziki sauce as well to put on them and they were spectacular!
mihaela
I make pita bread regularly and usually bake it. I need to try the fried version and have all the rest homemade for a fabulous sandwich like this! Gosh, I'm craving so badly right now!!:))
Cindy Mom, the Lunch Lady
I LOVE falafel and found a low point pita so I am super excited to try this recipe. It looks delicious!
Kayla DiMaggio
This was so amazing and easy to make! It made for the perfect weekend lunch! I love that I can also store everything separately and make these as a quick lunch for the weekdays!
Gina Abernathy
I love to make pita sandwiches. The options are endless. I have never had falafel balls and they look very interesting. This is a healthy option for a summertime lunch.
Addie
Such a great lunch or easy meal idea! Love these pita sandwiches.
Bobbie
These pitas look delicious! Love all the fresh ingredients. I can’t wait to try it!
Audrey
This pita sandwich was a great for a lunch for myself. Very flavorful.
Emily Flint
The tahini sauce addition was delicious! My new favorite lunch.
Jeannie
I love pita bread and will try it with falafel too, always curious with your sauce the fresh herbs that’s in there.
Gabriela Herrera
I love how clean your recipes are. This one is definitely a homerun for me.