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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

Falafel Wrap Recipe

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This Falafel Wrap Recipe is healthy comfort food at its best! Instead of fried these falafel patties are baked, then stuffed in a whole wheat pita and topped with spinach, tomato, and a creamy hummus.

falafel wrap recipe with tomatoes, spinach and tahini sauce served on a white plate with falafel balls in the background

Falafels are truly a comfort food of mine.

I’m a sucker for all types of Mediterranean food: give me a platter with some whole wheat pita, hummus, feta, olives, veggies and other delicious dips and I’m a happy camper.

I’m also a sucker for cheese plates, but that’s a different story 🙂

When I was a kid, we used to go to the “Falafel Drive-In” near my house in Cupertino, California. They’re a little hole-in-the-wall joint, but they make the best falafels I’ve ever had.

Of course, since falafels are deep fried chickpea patties with a pretty heavy sauce and served in a white pita, they’re not exactly the healthiest meal. But they are great for a treat once in a while.

Since I’d rather have falafel more regularly than just “once in a while”, I realized that this was my opportunity to makeover the traditional falafel, by baking them instead of frying them, and they turned out GREAT.

baked falafel for falafel wrap recipe

Tools and Equipment You’ll Need

ingredients for falafel wrap recipe

How to Make this Falafel Wrap Recipe – Step by Step

Step 1: Preheat oven to 375 degrees. Place all ingredients for falafel (except for the pitas, spinach, tomatoes, baking powder, and nonstick spray) in a food processor, and give them a good chop.

ingredients for falafel in a food processor

Step 2: Transfer into a bowl, add the baking powder and stir together. Using a potato masher, mash any big chunks that remain – Mixture should remain slightly chunky, not smooth.

ingredients for falafel being mixed in a bowl

Step 3: Spray a baking sheet thoroughly with olive oil nonstick spray. One at a time, take spoonfuls of mixture in your hands and form 15 balls, each about the size of a ping pong ball, and gently place them on the baking sheet. Spray the top of each ball with olive oil nonstick spray, for a total of about a 2-second spray.

falafel about to go into the oven

Step 4: Bake in the oven for 15 minutes (note – depending on your oven, this might take longer – up to 20-25 minutes – but be sure to check on them to make sure the bottom doesn’t burn!).

baked falafel in the oven

Step 5: Meanwhile, combine 2 parts hummus to 1 part water, and stir until blended (add more water to taste depending on how watery you like your sauce). Season to taste with salt / black pepper and refrigerate until ready to serve. While your falafel patties are baking, chop your veggies and warm up your pita bread.

tahini hummus sauce

Step 6: Remove baking sheet from the oven, and carefully turn each ball over, gently reshaping if the bottoms have flattened.

falafel balls coming out of the oven

Step 7: Return to the oven and bake for an additional 10 – 15 minutes (or longer, depending on your oven), until golden brown and slightly crispy. Allow to cool and set for at least 5 minutes. Note: You can also make these in the air fryer! To make in the air fryer, follow steps 1-3 above. After you spray the falafel with cooking spray, roll them in whole wheat or panko breadcrumbs for a light coating. Then air fry the falafel at 350 degrees F for 8 minutes. Flip and air fry for another 6 minutes on the second side.

baked falafel balls fresh out of the oven

Step 8: Cut the whole pitas into halves, fill with spinach, 3 falafel balls, diced tomato, and top with spinach and sauce. Enjoy!

closeup of falafel wrap recipe with tomatoes, spinach and tahini sauce served on a white plate

What makes this Falafel Wrap Recipe healthy?

I made some healthy substitutions to increase the nutritional value while decreasing the fat and calories. 

  • Whole Grains: I used a whole wheat pita instead of a white one
  • Additional Vitamins and Nutrients: I added baby spinach and tomatoes as toppings. Spinach is high in iron, magnesium and potassium.
  • Lower in Fat and Calories: I made my own “sauce” using hummus and a bit of water – it tasted so close to tahini sauce but was much lower in calories!
  • Less Oil: I baked the falafel patties instead of frying them which greatly reduces the amount of oil needed. This also reduces the overall calories!
  • High in Protein: 1 pita half with 3 falafel balls and 1-3 tbsp dip has about 220 calories, 4.5g fat, 7g fiber, 39g carbs, 1g sugars, and 10g protein!

Will the kids enjoy this falafel wrap recipe?

Kids will love this sandwich! The baked falafel balls were perfectly crispy, the sauce was creamy and cool, the whole wheat pita was nutty and flavorful, and the veggies added a nice texture and extra crunch.

top view of falafel wrap recipe with tomatoes, spinach and tahini sauce served on a white plate with falafel balls and toppings

What is a falafel wrap?

It is a Mediterranean sandwich made with pita, fried chickpea patties, and is usually stuffed with lettuce, tomato, and pickles, and topped with a tahini sauce. 

Is a falafel wrap healthy?

When falafel wraps are made the traditional way using white pita, and fried chickpea patties, it can be rather high in fat and calories, while also low in nutritional value. 

That’s why this sandwich is amazing! You get all the flavor of a traditional wrap, but by making a few healthy swaps you increase the nutritional value and decrease the fat and calories without losing any flavor!

What do you serve this Falafel Wrap recipe?

Traditionally falafel is served with other mediterranean sides. Try some of these suggestions:

  • Tabouli: A salad made with parsley, tomatoes, and bulgar wheat.
  • Hummus: A chickpea and tahini dip.
  • Baba Ganoush: An eggplant and tahini dip.
  • Fattoush Salad: A salad of chopped lettuce, tomatoes, and cucumbers in a light vinaigrette. 
falafel wrap recipe with tomatoes, spinach and tahini sauce served on a white plate with falafel balls in the background

Top Tips for Making the Best Falafel Wrap Recipe

  • Drain and rinse chickpeas before adding them to the food processor.
  • Use fresh organic ingredients whenever possible.
  • Don’t over-process the falafel mixture — you want it to remain slightly chunky, not a smooth puree.
  • Be sure to find whole wheat pita bread to increase the fiber.
  • Check the patties in the oven at 15 minutes, however it could take up to 25 minutes to bake. 
  • Feel free to also make these in the air fryer!
  • If you’re serving this to young kids, they might find it hard to hold the pita without everything falling out. Usually for younger kids and toddlers, I’ll serve this “deconstructed” — with the falafel and toppings cut up on one side of the plate, the sauce for dipping, and the pita cut into triangles or cubes to eat on the side!
  • Note: 1 serving = 1/2 a whole wheat pita + 3 falafel patties + 2 tbsp diced tomato, a handful of baby spinach and a drizzle of sauce.

Check out these other healthy and comforting veggie sandwiches!

If you have tried this Falafel Wrap Recipe, or any other recipe on my blog, then please rate it and let me know how it turned out in the comments below! You can also FOLLOW ME on FACEBOOKTWITTERINSTAGRAM and PINTEREST to see more delicious, healthy, family friendly food!

closeup of falafel wrap recipe with tomatoes, spinach and tahini sauce served on a white plate
Print Recipe
5 from 5 votes

Falafel Wrap Recipe

Falafel is often deep-fried, but baking still gives you that amazing texture without the added fat. This falafel wrap recipe is a lightened up version that makes a delicious meal.
Prep Time40 mins
Cook Time30 mins
Total Time1 hr 10 mins
Course: Main Course
Cuisine: Mediterranean
Servings: 15 patties
Calories: 222kcal
Author: Anjali Shah

Ingredients

Falafel:

  • 5 Whole-wheat pita halves (2.5 whole)
  • 15 oz chickpeas, well drained 1 can
  • 1 red onion very finely chopped
  • 1/4 cup whole-wheat flour you could also try using panko breadcrumbs or whole wheat breadcrumbs
  • 3 tbsp. finely chopped fresh parsley
  • 1 1/2 tbsp. chopped garlic
  • 1 tbsp. chopped fresh cilantro
  • 1/2 tbsp. ground cumin
  • 3/4 tsp. salt
  • 1/2 tsp. baking powder
  • 1/4 tsp. lemon juice
  • 1/8 tsp. paprika or more to taste
  • ground black pepper to taste
  • Olive oil nonstick spray
  • 2 cups Baby spinach
  • 3/4 cup Diced tomatoes

Sauce:

  • 3-4 tbsp Store bought hummus
  • A few tbsp water

Instructions

  • Preheat oven to 375 degrees. Place all ingredients for falafel (except for the pitas, baking powder, and nonstick spray) in a food processor, and give them a good chop.
  • Transfer into a bowl, add the baking powder and stir together. Using a potato masher, mash any big chunks that remain – Mixture should remain slightly chunky, not smooth.
  • Spray a baking sheet thoroughly with olive oil nonstick spray. One at a time, take spoonfuls of mixture in your hands and form 15 balls, each about the size of a ping pong ball, and gently place them on the baking sheet. Spray the top of each ball with olive oil nonstick spray, for a total of about a 2-second spray.
  • Bake in the oven for 15 minutes. Meanwhile, combine 2 parts hummus to 1 part water, and stir until blended (add more water to taste depending on how watery you like your sauce). Season to taste with salt / black pepper and refrigerate until ready to serve.
  • While your falafel patties are baking, chop your veggies and warm up your pita bread.
  • Remove baking sheet from the oven, and carefully turn each ball over, gently reshaping if the bottoms have flattened.
  • Return to the oven and bake for an additional 10 – 15 minutes, until golden brown and slightly crispy. Allow to cool and set for at least 5 minutes. Note: You can also make these in the air fryer! To make in the air fryer, follow steps 1-3 above. After you spray the falafel with cooking spray, roll them in whole wheat or panko breadcrumbs for a light coating. Then air fry the falafel at 350 degrees F for 8 minutes. Flip and air fry for another 6 minutes on the second side.
  • Cut the whole pitas into halves, fill with spinach, 3 falafel balls, diced tomato, and top with spinach and sauce. Enjoy!

Notes

Top Tips for Making the Best Falafel Wrap Recipe
  • Drain and rinse chickpeas before adding them to the food processor.
  • Use fresh organic ingredients whenever possible.
  • Don’t over-process the falafel mixture — you want it to remain slightly chunky, not a smooth puree.
  • Be sure to find whole wheat pita bread to increase the fiber.
  • Check the patties in the oven at 15 minutes, however it could take up to 25 minutes to bake. 
  • Feel free to also make these in the air fryer!
  • If you’re serving this to young kids, they might find it hard to hold the pita without everything falling out. Usually for younger kids and toddlers, I’ll serve this “deconstructed” — with the falafel and toppings cut up on one side of the plate, the sauce for dipping, and the pita cut into triangles or cubes to eat on the side!
  • Note: 1 serving = 1/2 a whole wheat pita + 3 falafel patties + 2 tbsp diced tomato, a handful of baby spinach and a drizzle of sauce.

Nutrition

Serving: 3patties | Calories: 222kcal | Carbohydrates: 39.5g | Protein: 10g | Fat: 4.5g | Saturated Fat: 0.5g | Sodium: 704.2mg | Potassium: 218.4mg | Fiber: 7.4g | Sugar: 1.6g

Posted In…

Entrees ·

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153 responses to “Falafel Wrap Recipe”

  1. That looks like a delicious recipe! I feel one of the secrets to making great falafels is to use fresh chickpeas and soak them. Canned chickpeas never give the same taste or texture.

    • Thanks Lucy! That’s a great point! If you have the time to soak/cook dry chickpeas that definitely would give the falafels an even better texture! But in a time crunch honestly, the canned chickpeas work pretty well too!

  2. I’ve been wanting to make my own falafels. These look perfect and love that I can make them in the air fryer.5 stars

  3. These look so incredibly fantastic – I am a sucker for falafel and the good old pita pocket combo is just the BEST!5 stars

  4. We were craving falafels since restaurant aren’t open around our area yet and this was perfect for making them at home. Didn’t realize how simple they would be!5 stars

  5. Thank you for the recipe!! I tried it last night and it took a lot longer than I thought. I have a question about the baking process… When I was baking them, I left them in the oven for 25 minutes on each side, but the inside was still moist and uncooked. so I put them back in the oven for another 25 minutes and the inside would not cook. am I doing something wrong, or are they supposed to be uncooked? I didn’t make them thick, I made 11 patties from this recipe. I ate them still semi uncooked on the inside (since it was all veggies), and they were still very good, but I’m pretty sure they were supposed to be cooked…

    • Hi Soha! There could be a few things going on: This recipe is supposed to make 15 falafel balls — so it could be that your patties were a little too big and required more cooking time. Also — these patties will not get super firm on the inside – they will be crispy on the outside and soft on the inside. So it could just be that you interpreted the softness for being undercooked? The only other thing I can think of is that your oven doesn’t get as hot as mine, and so it required more cooking time. Hope that helps! Let me know if you have any other questions!

  6. I always just bought the baked ones from the vegetarian section at my local grocery store…but now I want to try and make them! Oh and you should try Josephs low carb flax seed pitas (they are only 60 cal for the whole pita) I get them believe or not from Walmart.

    • Hi Sarah! I can’t wait for you to make these at home! I use to buy pre-made falafels too but I think these taste way better (and are healthier for you 🙂 ). Good tip on the flax seed pitas! I’ll see if I can find them next time I go grocery shopping!

  7. I’ve shopped around for a good falafel recipe and found one here! Great flavor and consistency, and they don’t fall apart! I love them with a homemade cucumber yogurt dill sauce!

    • Thanks so much Becca! This is one of my favorites too! Love the idea of the cucumber yogurt dill sauce 🙂

  8. I was so glad to see this recipe. I am fasting for the next three weeks and have to stay away from fried foods. This looks perfect. Will be making them this week! Thank you!

    • Hi Jackie! You need a binding agent – so substituting vegetables for the flour wouldn’t work. You could grind quinoa up in your food processor (making quinoa flour) and use that. But essentially you need some sort of flour/breadcrumbs/etc. to help hold the patties together. Hope that helps!

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