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You are here: Home / Main Dish / Healthy Baked Falafel Recipe

Healthy Baked Falafel Recipe

Last updated on September 2, 2020. Originally published July 22, 2020 70 Comments

Jump to Recipe

This baked falafel recipe is crispy on the outside and soft on the inside. Chickpeas, fresh herbs, garlic onion and spices make this easy falafel recipe flavorful and delicious. Plus this healthy falafel recipe is naturally gluten-free, vegetarian, and vegan. Serve them stuffed inside a pita or over a salad for a delicious meatless meal. 

overhead view of baked falafel in pita bread

I’ve mentioned before that I’m a veggie-lover living with a family of carnivores…so when I create a vegetarian recipe that fulfills my meat & potatoes-loving husband, I know it’s worthy to share with you!

I spent years perfecting this healthy baked falafel recipe. It’s made with chickpeas, fresh herbs, garlic, onion and spices so it’s flavorful and delicious. Plus, it’s naturally vegan and gluten-free! 

This easy falafel recipe only takes 5 minutes to whip up in the food processor, making it the perfect vegetarian weeknight meal. These baked falafels freeze beautifully, making them a great meal-prep option! Serve them tucked in a pita with some crunchy roasted chickpeas and slathered with the best homemade tzatziki sauce and you will be in heaven!

stack fo 6 baked falafels

Baked Falafel Recipe: Ingredients & Substitutions 

Here are some notes on the ingredients in this vegan falafel recipe, as well as possible substituions. 

  • Chickpeas. I recommend using canned, drained rinsed chickpeas. If you cook your own, you will need about 1 1/4 cups cooked chickpeas. 
  • White onion. Any onion works well in this recipe. I have used red, white, and yellow all with great results.
  • Fresh Parsley & Cilantro. Fresh herbs are definitely the best choice when making this healthy falafel recipe. However if you have freeze-dried or frozen herbs those can work well too. 
  • Garlic powder. Fresh minced garlic can be used in place of garlic powder. 
  • Coriander and Cumin. There really are no substitutions for these two critical spices in this falafel recipe. 
  • Olive oil. Any neutral oil works well to grease the pan. I recommend olive oil, canola oil or avocado oil. 
  • Ground flaxseed. This is the binding agent in this vegan falafel recipe. You can substitute 1 egg for the 2 TBS ground flaxseed. 

Overhead photo of the ingredients in this baked falafel recipe

How to make Falafel

This easy falafel recipe comes together in mere minutes in the food processor with just a handful of ingredients. We’ll walk through the process step-by-step, and don’t forget to watch the video. 

Process Chickpeas, Onions & Herbs

This Vegan Baked Falafel recipe is best when made in the food processor. Start by processing the chunkier ingredients (chickpeas, herbs, & onions) until a coarse mixture forms. 

two overhead photos showing how to make falafel

Add Spices

Next, add spices and process until the mixture is smooth and homogenous (uniform throughout). At this point I recommend tasting the mixture and adjusting the salt/spices to your liking. 

two overhead photos showing how to make baked falafel

Grease a baking sheet well

 To keep the Baked Falafel from sticking to the pan, you need to grease it with olive oil (not nonstick spray), very genorously.

Add about 1 TBS of olive oil onto the pan and use a spatula (or your fingers) to spread it around. This ensures that there is a sufficient amount of oil to crisp the falafel and make it easy to flip halfway through baking.

Portion & Bake

Form about 2 TBS portions of falafel mixture into thin patties and place on a greased baking sheet!  Bake for about 20 minutes, flip them over & bake for 10 more (or until golden brown).

Two overhead photos showing how to bake falafel

Serve

Lots of people also ask, “What do you eat with falafel?” Here are some of my best suggestions!

  • I always serve it with this homemade tzatziki sauce, it’s seriously the best combination ever. 
  • Serve it on top of your favorite salad recipe, like this roasted vegetable quinoa salad or this burrata salad!
  • Serve it wrapped in a warm pita! 
  • Eat it plain! 

Store

Store any leftovers in an airtight container in the refrigerator for up to 1 week. 

To freeze: 

  1. Let falafel cool to room temperature.
  2. Place baked falafel in a single layer on a baking sheet and put in the freezer to “flash freeze” 
  3. After 3 hours, transfer frozen falafel to a freezer-friendly, airtight container.
  4. Simply reheat in the oven when ready to eat!

overhead photo of baked falafel in a pita with tzatziki

FAQs about Baked Falafel

Here are some frequently asked questions about making this baked falafel recipe!

Is baked falafel healthy? 

Yes! Baking instead of frying reduces the amount of fat and calories in this falafel recipe! With protein and fiber rich chickpeas and loads of fresh herbs, these baked falafels are a great healthy meal!

Can you use canned chickpeas for falafel? 

Yes! That is what this falafel recipe calls for and what I use! I don’t have time to cook dried chickpeas, so I always used canned. Just be sure to drain them well.

overhead view of baked falafel on a serving rack with tzatziki, lemon and tomatoes

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Baked Falafel

Healthy Baked Falafel Recipe

Laura
This baked falafel recipe is crispy on the outside and soft on the inside. Chickpeas, fresh herbs, garlic onion and spices make this falafel recipe flavorful and delicious. Plus this healthy falafel recipe is naturally gluten-free, vegetarian, and vegan. Serve them stuffed inside a pita or over a salad for a delicious meatless meal. 
5 from 4 votes
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Main Course
Cuisine Mediterranean
Servings 16 falafel
Calories 38.1 kcal

Ingredients
 
 

  • 1 15 oz can chickpeas drained and rinsed
  • ½ cup white onion finely diced
  • 1 cup fresh parsley lightly packed
  • 1 cup fresh cilantro lightly packed
  • 1/2-1 tsp sea salt (to taste)
  • ¼ tsp ground black pepper
  • 1 tsp garlic powder
  • 1 tsp coriander
  • 2 tsp cumin
  • 2 tsp baking powder
  • 2 TBS ground flaxseed
  • 1 TBS olive oil for greasing your pan

Instructions
 

  • Preheat oven to 400 degrees F.
  • Add chickpeas, onions, parsley and cilantro to your food processor fitted with an “S” blade. Process until well combined (but still chunky).
  • Add salt, pepper, garlic powder, coriander, cumin, baking powder and flaxseed. Process until well mixed and fine. (mixture will ball up in the processor).
  • Generously grease a large baking sheet with oil (olive or canola).
  • Roll about 2 TBS of falafel mixture into balls and then flatten into discs and place on baking sheet evenly spaced.
  • Bake in preheated oven for 20 minutes, flip and bake on second side for 10-15 minutes (until golden brown)
  • Remove from oven and serve with tzatziki sauce, in a pita, or on a salad!

Video

Notes

To freeze: 

  1. Let falafel cool to room temperature.
  2. Place baked falafel in a single layer on a baking sheet and put in the freezer to "flash freeze" 
  3. After 3 hours, transfer frozen falafel to a freezer-friendly, airtight container.
  4. Simply reheat in the oven when ready to eat!

Ingredient Substitutions: 

  • Chickpeas. I recommend using canned, drained rinsed chickpeas. If you cook your own, you will need about 1 1/4 cups cooked chickpeas. 
  • White onion. Any onion works well in this recipe. I have used red, white, and yellow all with great results.
  • Fresh Parsley & Cilantro. Fresh herbs are definitely the best choice when making this healthy falafel recipe. However if you have freeze-dried or frozen herbs those can work well too. 
  • Garlic powder. Fresh minced garlic can be used in place of garlic powder. 
  • Coriander and Cumin. There really are no substitutions for these two critical spices in this falafel recipe. 
  • Olive oil. Any neutral oil works well to grease the pan. I recommend olive oil, canola oil or avocado oil. 
  • Ground flaxseed. This is the binding agent in this vegan falafel recipe. You can substitute 1 egg for the 2 TBS ground flaxseed. 
 

Nutrition

Calories: 38.1kcalCarbohydrates: 5.4gProtein: 1.4gFat: 1.4gPotassium: 64.4mgFiber: 1.4gSugar: 0.3gVitamin A: 320IUVitamin C: 8.3mgCalcium: 15mgIron: 0.6mg
Keyword 30 minutes, chickpeas, cilantro, dairy-free, easy, falafel, gluten-free, healthy, main dish, parsley, vegan
Tried this recipe?Let us know how it was!

Photos in this post are by the talented Jamie from Dishing Out Health!

If you like this recipe you will love these…

  • The best ever homemade tzatziki sauce – my favorite condiment. 
  • These crunchy roasted chickpeas are one of my favorite mediterranean treats. 
  • I like serving these baked falafels with this quinoa salad or this burrata salad! YUM!
  • If you love chickpeas, try these healthy peanut butter blondies! 

This post contains affiliate links, which means that if you purchase a product through a link you clicked on here, I receive a portion of the sale. Thank you for supporting JoyFoodSunshine! 

 

You might also like:

Homemade Almond Toffee Recipe
Best Chocolate Cake Recipe (Homemade From Scratch)
Asian Quinoa Salad with Peanut Dressing

Filed Under: Gluten-Free, Lunch, Main Dish, Recipe Videos, Recipes, Summer Recipes, Vegan Tagged With: dairy free, gluten free, vegan, vegetarian

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Reader Interactions

Comments

  1. Em

    March 3, 2021 at 1:48 pm

    Hi, is there anything I can use in place of the ground flaxseed?

    Reply
  2. Amy

    June 16, 2020 at 10:30 am

    5 stars
    This is my family’s new favorite! One of the best recipes I’ve ever tried – easy, healthy, delicious! They came out literally perfect, thank you so much

    Reply
    • Laura

      June 17, 2020 at 8:27 am

      Thank you Amy!!!!

      Reply
  3. Erin

    April 21, 2020 at 3:43 pm

    The flavour of these falafel was FABULOUS. I haven’t had something so authentic since I was in Egypt… 15 years ago. However mine were pretty dry I soaked/ simmered my own beans as well though. So maybe that was the problem. Or Maybe a little olive oil ?? Great job

    Reply
  4. Sarah

    April 5, 2020 at 3:45 pm

    If I were to not use flaxeed, could I just sub for flour? Not needing a gluten free recipe 🙂

    Reply
    • Laura

      April 5, 2020 at 4:06 pm

      Yes!

      Reply
  5. Jessica

    January 30, 2020 at 4:47 pm

    Is this nutritional info and calories for 1 falafel ball/patty?

    Reply
  6. Rusty Ryan

    April 19, 2019 at 7:27 am

    How well does this recipe reheat? Want to make this for Easter Sunday for your sister but want to make ahead?
    Happy Easter!!

    Reply
    • Laura

      April 20, 2019 at 7:13 am

      I usually recommend reheating them in the oven! Or just mixing the “dough” together the night before and baking the day of!

      Reply
  7. Stefanie

    March 25, 2019 at 10:31 am

    5 stars
    I made these last night and they were amazing! My husband even enjoyed them and he is not a fan of vegetarian meals. I’ve made other Falafel recipes and they never turn our well. I also love that these are baked and not fried. Thanks so much for the recipe! I’ll be making them again this week!

    Reply
  8. sophie

    January 25, 2019 at 7:43 am

    hi there! could someone tell me, what 1 15 oz can would be in grams? Thank you so much!!

    Reply
    • Laura

      January 25, 2019 at 9:01 am

      One 15 oz can is 425 g, but that is before draining I believe.

      Reply
  9. Noah Garrod

    January 24, 2019 at 11:21 pm

    I made these and only ended up with eight falafels, even though I portioned the patties with 2 tablespoons each? Did i do something wrong? Thanks.

    Reply
    • Laura

      January 25, 2019 at 9:02 am

      Hey Noah, it’s possible you made them thicker? However without being in your kitchen and watching you make them I can’t say for sure!

      Reply
      • Noah

        January 26, 2019 at 11:40 pm

        Thanks for getting back to me! Yeah i reckon mine were a bit thicker. Also I think the baking powder actually makes them a bit too salty. Actually, I used Bi-carb soda so maybe I should try baking powder

        Reply
        • Laura

          January 27, 2019 at 4:40 pm

          Hmm! Good theory on the baking powder! I think the main culprit is probably that some people aren’t using Sea Salt, and instead are using table salt (iodized). It’s also possible that some canned chickpeas are saltier than others!

          Reply
  10. Ali Gregro

    January 10, 2019 at 6:50 am

    I made this and it was TOO SALTY! I had to throw them out. I remade a double batch with 1/2 tsp salt and it was much better.

    Reply
    • Laura

      January 10, 2019 at 7:23 am

      Hey Ali! I’m so sorry that happened to you! Did you use sea salt or iodized table salt?

      Reply
  11. Aiko

    December 27, 2018 at 9:25 pm

    I made these falafels last week, and they turned out perfectly! Thank you for a healthy and delicious version of a favorite dish!

    Reply
  12. Micky

    November 13, 2018 at 3:22 am

    I can’t stand dhania (what we South Africans call fresh coriander / cilantro leaves). Can it be omitted or substituted for anything else like celery or spinach?

    Reply
    • Laura

      November 13, 2018 at 6:57 am

      Hey Micky! You could try omitting the cilantro! It does impart a pretty critical flavor in the Falafel, but if you don’t like it you could just increase the parsley or add spinach!

      Reply
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Hello I’m Laura! I am a former chemistry teacher turned wife and mom of five beautiful babies with one on the way in 2021! I’m a green smoothie addict, lover of the outdoors, and a peanut butter & nap enthusiast! Click here to read more >>

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