• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Speak Veggie To Me
  • Vegan
  • Keto
  • Gluten Free
  • Desserts
  • Resources
menu icon
go to homepage
  • Vegan
  • Keto
  • Gluten Free
  • Desserts
  • Resources
    • Facebook
    • Instagram
    • Pinterest
  • search icon
    Homepage link
    • Vegan
    • Keto
    • Gluten Free
    • Desserts
    • Resources
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Vegan

    Healthy Falafel Pita Sandwich

    Published: Jul 10, 2021 · Modified: Mar 23, 2022 by Anaiah Michelle · 30 Comments

    539 shares
    • Share
    • Tweet
    • Yum
    Disclosure: This post may contain affiliate links, meaning I’ll receive a commission if you purchase through my links, at no cost to you. This supports our site, so thank you! Read full disclosure here.

    Jump to Recipe Print Recipe

    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

    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.
    5 from 21 votes
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 4 mins
    Course Dinner, Lunch
    Cuisine Mediterranean, Middle Eastern
    Servings 3 servings
    Calories 630 kcal

    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

  • 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.
  • Nutrition

    Serving: 3pitasCalories: 630kcalCarbohydrates: 74gProtein: 21gFat: 23gSaturated Fat: 3gCholesterol: 3mgSodium: 1531mgPotassium: 403mgFiber: 11gSugar: 4g

    * 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.

    Like this recipe?Follow me @speakveggietome on Pinterest

    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.

    Did you love it? Hit the share buttons!

    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
    « Vegan Tzatziki Sauce
    Vegan Falafel Wrap Recipe »
    539 shares
    • Share
    • Tweet
    • Yum

    Reader Interactions

    Comments

    1. Choclette

      October 30, 2021 at 11:52 am

      This is totally my kind of food. Love all the different textures and flavours you have going on. Such a delicious and satisfying lunch.

      Reply
    2. Julia

      August 06, 2021 at 8:15 am

      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

      Reply
    3. Marinela

      August 06, 2021 at 6:59 am

      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.

      Reply
    4. Gus

      August 06, 2021 at 4:26 am

      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.

      Reply
    5. Heidy

      July 19, 2021 at 6:00 am

      Healthy Falafel Pita Sandwich was so delicious and my entire household went nuts! Saving the recipe to make this Healthy Falafel Pita Sandwich again

      Reply
    6. Tammy

      July 18, 2021 at 12:17 pm

      Ahh I love meals like this. Simple, clean, flavorful...you just feel good after eating a meal like this. Perfect for summer!

      Reply
    7. Alex

      July 18, 2021 at 11:31 am

      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!

      Reply
    8. Erin

      July 18, 2021 at 10:43 am

      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!

      Reply
    9. Kim at Three Olives Branch

      July 18, 2021 at 7:05 am

      SO delicious! My favorite way to eat falafel. Love all of the fresh ingredients!

      Reply
    10. Leslie

      July 17, 2021 at 7:29 am

      Um, Hello beautiful HEALTHY FALAFEL PITA SANDWICH!! This sandwich will definitely pull me out of my lunch recipe rut!

      Reply
    11. Aditi Bahl

      July 17, 2021 at 3:19 am

      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.

      Reply
    12. Heather

      July 13, 2021 at 2:28 pm

      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 🙂

      Reply
    13. Marta

      July 12, 2021 at 7:16 pm

      We love falafel and loved your recipe. Light and quick to make. Thank you for sharing.

      Reply
    14. Genevieve

      July 12, 2021 at 6:42 pm

      Running to the kitchen to go make this falafel pita right now!

      Reply
    15. Abhi

      July 12, 2021 at 5:06 pm

      Lovely pictures that truely justify this recipe! It look so delicious and I can’t wait to try it soon!

      Reply
    16. Akshita Pillai

      July 12, 2021 at 3:40 pm

      I love falafels! Cant wait to try them ❤️

      Reply
    17. Stacy Boswell

      July 12, 2021 at 1:18 pm

      I just love Mediterranean dishes in the summer and love the fresh ingredients. This makes the perfect warm-weather lunch or dinner.

      Reply
    18. Amy

      July 12, 2021 at 7:43 am

      These pitas look so delicious!!!!!

      Reply
    19. Linda

      July 12, 2021 at 5:35 am

      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!

      Reply
    20. Michael

      July 12, 2021 at 5:31 am

      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!

      Reply
    21. mihaela

      July 11, 2021 at 9:36 am

      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!!:))

      Reply
    22. Cindy Mom, the Lunch Lady

      July 11, 2021 at 6:33 am

      I LOVE falafel and found a low point pita so I am super excited to try this recipe. It looks delicious!

      Reply
    23. Kayla DiMaggio

      July 10, 2021 at 9:25 pm

      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!

      Reply
    24. Gina Abernathy

      July 10, 2021 at 4:14 pm

      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.

      Reply
    25. Addie

      July 10, 2021 at 11:37 am

      Such a great lunch or easy meal idea! Love these pita sandwiches.

      Reply
    26. Bobbie

      July 10, 2021 at 9:09 am

      These pitas look delicious! Love all the fresh ingredients. I can’t wait to try it!

      Reply
    27. Audrey

      July 10, 2021 at 5:46 am

      This pita sandwich was a great for a lunch for myself. Very flavorful.

      Reply
    28. Emily Flint

      July 10, 2021 at 5:13 am

      The tahini sauce addition was delicious! My new favorite lunch.

      Reply
    29. Jeannie

      July 10, 2021 at 4:34 am

      I love pita bread and will try it with falafel too, always curious with your sauce the fresh herbs that’s in there.

      Reply
    30. Gabriela Herrera

      July 10, 2021 at 4:23 am

      I love how clean your recipes are. This one is definitely a homerun for me.

      Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    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. I hope you try these delicious meals and enjoy them as much as I do!


    Vegan Recipes

    • Nourishing Quinoa Beets And Kale Bowls (Vegan & Gluten Free!)
    • Easy Tropical Fruit Dessert Nachos (Vegan)
    • Easy Carrot Cake Energy Bites (Vegan & Gluten Free)
    • Tropical Pineapple Mango Smoothie Bowls


    Keto Recipes

    • Best Low Carb Carrot Cake
    • Healthy Low Carb Tofu Lettuce Wraps
    • Almond Flour Pancakes With Mixed Berries
    • Cheesy Red Pepper Taquitos


    Dessert Recipes

    • No-Bake Fig And Orange Cheesecake (Vegan And Gluten Free)
    • Vegan Fig And Walnut Loaf Cake With Cream Cheese Frosting
    • Vegan Mango Berry Fruit Tart
    • Keto Strawberry Cheesecake Bites

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Disclaimer
    • Terms & Conditions

    Newsletter

    • Sign Up! For Meal Plans

    Contact

    • Contact
    • Services

    Copyright © 2022 Speak Veggie To Me | Plant-Based Vegan & Vegetarian Recipes