Healthy Recipe for Falafels Baked in Oven

Healthy Recipe for Falafels Baked in Oven

In this healthy recipe for falafels baked in oven, you will find a low calorie high in nutrition falafel recipe that’s easy enough to make every day.

In this article you will learn how to make falafels, what is a falafel made of, and find my easy to make falafels recipe.

Healthy Recipe for Falafels Baked in Oven

The ingredients for falafel recipes are simple and easy, and in my falafel recipe below we will use canned chickpeas.

Keep scrolling to find my recipe for falafels baked in oven, plus five ways to serve the falafels baked in oven recipe.

Healthy Recipe for Falafels Baked in Oven

These vegan falafels recipe makes a great weeknight dinner. The easy recipe for falafel will include five different ways to serve the vegan falafels recipe.

Falafel recipes are great way to enjoy a vegan dinner, or a meatless Monday.

Along with the recipe for falafels, we will show you how to make a falafel sandwich, a falafel wrap, falafel and pita, and even a recipe for falafel salad.

Here’s what you will find in this article for falafels baked in oven:

  • Falafel ingredients
  • How to make falafel
  • How to serve this recipe for falafels
  • Healthy recipe for falafels and falafel sauce
  • Falafel calories in falafel nutrition
  • Q&A for recipe for falafels
  • Final thoughts on this recipe for falafels

In the next section you’ll find the ingredients for vegan falafel recipe. In this recipe for falafel baked, we are able to cut hundreds of calories by eliminating oil.

This recipe for falafel baked, we will also supply a recipe for sauce for falafel, plus 5 ways to serve the recipe for falafels.

Falafel Ingredients

So, what is a falafel? And what is inside a falafel?

In this section we will review the ingredients of falafel recipes, and then the following sections will teach you how to bake falafel.

Healthy Recipe for Falafels Baked in Oven

Here are the falafel ingredients, we like to use canned chickpeas to cut time so this can be a nightly meal.

What is falafel made of:

  • Chickpeas
  • Onion
  • Scallions
  • Garlic
  • Cayenne
  • Coriander
  • Cumin
  • Salt
  • Breadcrumbs
  • Parsley
Jump to Recipe

You may have some of these falafel ingredients in your home already, and many of them are pantry staples.

I like to keep many of these ingredients of falafel on hand in my pantry, such as breadcrumbs, spices, and cans of chickpeas.

Now that you know what is inside falafel, let’s talk about how to serve this recipe of falafels. 

How to Make Falafel

Now that you know the ingredients of falafel, I can teach you how to make falafel’s. I personally like to bake my recipe for falafels, it helps to reduce calories.

This falafels recipe is so simple, mainly because you use a food processor to blend the falafel ingredients taking out all work associated with shopping.

Here is how to make falafels:

  1. Use a food processor to blend all of the ingredients of falafels together.
  2. Make balls, or patties out of your falafel ingredients and place on a baking sheet.
  3. Add your falafels in the oven and bake until crispy.
Jump to Recipe

We will give the full directions for the falafels baked in oven in the recipe card below, and under that number three there is a link to jump directly to the recipe for falafels.

Now that you know how to make falafel‘s baked in oven, let’s talk about how to serve this recipe of falafel.

How to Serve this Recipe for Falafels

Below we will share my favorite falafel easy recipe. In this section, we will show you how to serve this recipe of falafel.

Falafel recipes baked can be served a number of different ways, now that you know what’s in falafel, you can already tell that it’s a very healthy recipe. And the next sections we will show you how to make a falafel sandwich, a falafel wrapped, falafel on pita, and a falafel salad, and a falafel plate for those looking to limit carbohydrates.

What falafel goes best with is healthy crispy ingredients. That’s why we love making a falafel salad, or adding lots of vegetables to our falafel pita.

Now that you know what falafels made of, we can show you how to serve them.

Falafel Sandwich

You can use the recipe for falafel below, to make falafel sandwiches!

The recipe for baked falafel makes quite a lot, I often recommend that people make falafel sandwiches the next day with the leftovers.

Falafel baked recipes can be served a number of ways, to make this recipe for falafel sandwiches, all you need is a few ingredients.

Recipe for falafels baked, in a sandwich:

  1. Make the recipe for falafel in the below printable recipe card.
  2. If you’re making falafel balls, I recommend you cut them in half, if you’re making the recipe for baked falafel in patty form, leave as is.
  3. Add two falafels to a slice of toasted bread, topped with tomato, Romain lettuce, red onions, and falafel sauce before topping off with a second slice of toasted bread.
Jump to Recipe

I love falafel recipe easy made, they make lunches like this falafel sandwich a weekly occurrence.

Falafel Wrap

If you’re looking to keep the calories in falafel meal a little bit lower, try making a falafel wrap.

You’ll still feel like you’re eating a falafel sandwich, but this way does take out a significant amount of calories and carbohydrates.

Healthy Recipe for Falafels Baked in Oven

Falafel wraps are easy to make, basically all you do is use the ingredients for the falafel sandwich, in a wrap.

This easy falafel recipe makes a great lunch, and travels extremely well.

How to make a falafel baked recipe wrap:

  1. Place a large tortilla, or sandwich wrap on a clean dry surface.
  2. Add two falafels, Romain lettuce, tomato, red onion, and roll up the falafel wraps.
  3. Serve with falafel sauce on the side, you can dip or drizzle it into your falafel wrap.
Jump to Recipe

Falafel wraps are a great way to serve this recipe for falafels. 

Save yourself some calories, and make your falafel baked recipe in a wrap.

Falafel Pita

A falafel pita, also known as a falafel gyro is a very traditional way to enjoy this recipe for falafels.

Falafel with pita travels extremely well, and similar to the falafel wrap above, you can use the falafel sauce to dip or drizzle.

How to make falafel recipe easy pita and falafel gyros:

  1. If using a pita, cut in half and open. If using a you’re a wrap, place it on a clean dry surface.
  2. Add to falafel’s to the pita, or gyro wrap, some Romain lettuce, sliced tomatoes and onions and serve with falafel sauce.
Jump to Recipe

To make this falafel recipe easy, stick to the basics. Lettuce, tomato, red onion, and sauce for falafel. If you want to jazz it up a bit, add some sliced Kalamata olives, or crumbled feta to your falafel and pita.

Try this recipe for falafels baked in oven, in pitas, it’s a very traditional way to enjoy this delicious vegan falafel recipe.

Falafel Salad

My favorite way to serve this recipe for falafel is over a salad! It helps make this recipe for falafel healthy, and it travels very well.

If you’re trying to keep the amount of calories falafels have low, serve it over a plate full of greens, you won’t be adding too many calories,  and you’ll be giving your body a lot of extra nutrition.

Healthy Recipe for Falafels Baked in Oven

Here’s how to make falafel bake salads:

  1. To a plate, add one and a half cups of chopped romaine lettuce, 1/4 cup of cherry tomatoes,  sliced onions, and drizzled with falafel sauce.
  2. Top with two falafel‘s, and optional feta cheese.

This recipe for falafel salad is healthy and delicious! If you’re looking for a healthy lunch to bring to work, this one fits the bill!

If you’re looking to keep calories low, try this recipe for falafel salad.

Falafel Plate or Falafel Bowl

Making falafels homemade seems like such an impressive thing to do, you can make this recipe for falafels even more impressive by making a falafel plate.

A falafel plate, or falafel bowl as it is also known, is typically served for dinner, and will include falafel with sauce, a small side salad, and another side item like rice or dolmas.

Here’s how to make a falafel plate/falafel bowl:

  1. To 1/4 of a plate, add half a cup of chopped romaine. Top with cherry tomatoes, sliced red onions, feta, and a drizzle of the falafel sauce or your favorite balsamic vinegar dressing.
  2. On half of the plate, place three falafels, and falafel sauce.
  3. On the remaining 25% of the plate add 1/3 cup of your favorite Greek rice, or dolmas, or if you’re like me… a second serving of the delicious salad.

Falafel reipies can be served many different ways, most traditionally is a falafel bowl, also known as a falafel plate.

This falafel homemade recipe, along with falafel sauce is directly below in the next section, now that you know how to serve it, let me show you how simple and easy making this recipe for falafels baked in oven can be.

Healthy Recipe for Falafels and Falafel Sauce

I’m so excited to share this printable recipe card for falafel recipe canned chickpeas! The more traditional way of course is to make falafel balls with dried chickpeas… and don’t get me wrong that is a phenomenal way to make falafels recipes, but we’re looking to make a falafel recipe baked that’s extremely easy and fast.

In this section I will share my recipe for falafel‘s baked in oven, I really believe baking falafel recipes are the healthiest way to go.

Speaking of healthy, make sure to scroll below for the calories in falafel, and falafel nutrition section.

Healthy Recipe for Falafels Baked in Oven

Healthy Recipe for Falafels Baked in Oven

Lose Weight By Eating
This recipe for falafels uses canned chickpeas. It’s not the traditional way to make falafels, but it is the quick way!
Try this low-calorie recipe for falafel‘s baked in oven for a fast weeknight meal. Make sure to see the five different ways to serve these vegan falafels.
5 from 3 votes
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Course dinner
Cuisine greek
Servings 4 servings
Calories 206 kcal

Equipment

  • Food Processor
  • Parchment paper
  • Rimmed Baking Sheet

Ingredients
  

Falafel sauce:

  • 1 3-inch piece of cucumber, peeled
  • Half a clove of garlic
  • 1 cup of Greek yogurt or vegan yogurt
  • 2 tablespoons fresh dill
  • 1 tablespoon fresh parsley
  • 1/2 teaspoon of salt
  • 1/4 teaspoon of black pepper
  • Water to thin

Baked Falafels:

  • 1 can chickpeas drained and rinsed
  • 1 yellow onion roughly chopped
  • 6 scallions bottoms trimmed off
  • 2 garlic cloves
  • 1/3 cup parsley
  • 1/2 cup breadcrumbs or gluten-free breadcrumbs
  • 1 teaspoon coriander
  • 1 teaspoon cumin
  • 1/2 teaspoon cayenne
  • Pinch of ground cardamom
  • Olive oil spray

Instructions
 

Falafel Sauce:

  • Add all of the ingredients for the tzatziki dip (falafel dip) into a food processor, or blender.
  • Blend until smooth, or slightly chunky depending on your preference. Adding a tablespoon of water at a time until you get to your desired thickness. I like it thick like a dip.

Baked Falafels:

  • Preheat the oven to 350°. Line a baking sheet with parchment paper.
  • Add all of the ingredients to a food processor, and blend together well.
  • Scoop out a quarter cup of the mixture to make your first falafel, roll in your hand until it’s a round ball, if you want to make these in fall form place it on the parchment paper lined baking sheet. If you want to make it into a patty gently squish it down in the palms of your hand and then place on the baking sheet. (Will make 8 falafels)
  • Spray with olive oil, and bake for 25 minutes until crispy and golden brown.
  • See below for different ways to serve this recipe for falafels baked in oven.

Falafel Sandwiches:

  • Add two falafels to a slice of toasted bread.
  • Topped with tomato, Romain lettuce, red onions, and falafel sauce before topping off with a second slice of toasted bread.

Falafel Wraps:

  • Place a large tortilla, or sandwich wrap on a clean dry surface.
  • Add two falafels, Romain lettuce, tomato, red onion, and roll up the falafel wraps.
  • Serve with falafel sauce on the side, you can dip or drizzle it into your falafel wrap.

Falafel Pita / Falafel Gyros:

  • If using a pita, cut in half and open. If using a you’re a wrap, place it on a clean dry surface.
  • Add to falafel’s to the pita, or gyro wrap, some Romain lettuce, sliced tomatoes and onions and serve with falafel sauce.

Falafel Salads:

  • To a plate, add one and a half cups of chopped romaine lettuce, 1/4 cup of cherry tomatoes,  sliced onions, and drizzled with falafel sauce.
  • Top with two falafels, and optional feta cheese.

Falafel Plate / Falafel Bowl:

  • To 1/4 a plate, add half a cup of chopped romaine. Top with cherry tomatoes, sliced red onions, feta, and a drizzle of the falafel sauce or your favorite balsamic vinegar dressing.
  • On half of the plate, place three falafels, and falafel sauce.
  • On the remaining 25% of the plate add 1/3 cup of your favorite Greek rice, or dolmas, or if you’re like me… a second serving of the delicious salad.

Nutrition

Serving: 2falafels with sauceCalories: 206kcalCarbohydrates: 37.2gProtein: 12.6gFat: 1.8gSaturated Fat: 0.3gCholesterol: 3mgSodium: 309mgPotassium: 558mgFiber: 5.2gSugar: 8gCalcium: 178mgIron: 3mg
Keyword dinner, vegan
Tried this recipe?Let us know how it was!

In the following sections we will explore falafel calories and falafel nutrition. There is also a Q&A section to answer all your questions.

Falafel Calories and Falafel Nutrition

Falafel calories are actually pretty low, however I was able to shave off about 50 calories by making falafels baked in the oven.

There are a few different things to take into account when you’re looking for falafel calories and nutrition. 

First of all can you cut calories by baking instead of frying, can you avoid adding extra falafel carbs such as flour by using only breadcrumbs, and can you also make sure to make a Healthy falafel sauce. 

In the recipe card above, you’ll see that the calories for my falafels are only 206, my baked falafel recipes are healthy and delicious, and even the falafel sauce is low in calories and high in nutrition.

Falafel nutrition is quite impressive, see below for the falafel nutrition guide.

One final note, most store bought falafel mix will have preservatives, so if you’re choosing not to make my all natural recipe for falafels, make sure to read the ingredient list before purchasing any falafel mix.

Q&A for Recipe For Falafels

I have scoured the Internet to find the most popular questions for falafels. In the section you will find questions to all of your falafel recipe questions, and in the section below, you’ll find tips on freezing your falafel‘s, and using different falafel sauces.

What is inside Falafel?

Falafel‘s usually consist mostly of chickpeas, also known as garbanzo beans. Also inside of a falafel you’ll find breadcrumbs, spices, parsley, onion, garlic, and scallions.

Make your falafel recipe easy, just toss everything into a food processor and blend together.

Is Falafel Gluten Free?

Falafel is not traditionally gluten-free, however it’s extremely easy to make falafel gluten-free. Simply swap out the bread crumbs in the recipe for gluten-free breadcrumbs.

Above you’ll find a baked falafel recipe that already has the gluten-free option worked into it.

Is Falafel Vegan?

Traditionally falafel is a vegan dish. However that would depend on the falafel sauce that you make. The sauce on falafel is typically the only option that will not be vegan, in the recipe card above I have supplied you with a vegan falafel recipe.

Can you Freeze Falafel?

Freezing falafel is easy, simply bake your falafel, and cool. Then use parchment paper to keep them separated in a freezer bag, or container. To reheat them, simply pop them in an oven at 350° for 10 to 15 minutes.

Is Falafel good for Weight Loss?

My vegan falafel recipe above is good for weight loss, but all things in moderation! If you want to make sure you increase weight loss, try the Falafel Salad Recipe above!

If you’re eating out, the falafels will typically be fried, not making them the best option. Instead choose a chicken kabob and a salad… and make my recipe for falafels baked in the oven to keep things healthy.

Final Thoughts on this Recipe for Falafels

This article has given you so many resources on how to make homemade falafel’s.

We’ve covered five different ways to serve vegan falafel’s, and how to make falafel’s baked in oven recipe.

You can find other falafel sauces online, but mine uses Greek yogurt, which will help boost your metabolism and keep you full as it’s packed full of protein. However if you are a vegan, a tahini dressing maybe more your speed.

If you’re making falafel frozen, try popping them in the oven instead of frying them, just a light spray of olive oil it will help make your store but falafel frozen recipes healthier and more approachable.

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Healthy Recipe for Falafels Baked in Oven

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