Healthy Falafel Wrap
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.This delicious falafel wrap recipe is healthy comfort food at its best! Crispy falafel patties are baked instead of fried, wrapped in a whole wheat pita, and topped with spinach, tomato, and a creamy hummus sauce. Vegan, easy to make gluten-free, and totally family-friendly!
I honestly love all types of Mediterranean food: pita, hummus, feta, olives, veggies, and other delicious dips. Traditional falafels are deep-fried chickpea patties with a pretty heavy sauce and served in a white pita, they’re not exactly the healthiest meal.
Since I’d rather have a Greek falafel wrap 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, and they turned out GREAT. This recipe combines so many of my favorite ingredients and uses a light and easy-to-make hummus falafel wrap sauce.
👩🏽🍳 Why This Recipe Works
- Baked, Not Fried: Even though falafel is often deep-fried, baking still gives you that amazing texture without the added fat.
- Vegan: Falafel is made with plant-based ingredients so it’s naturally vegan and easy to make gluten-free using oat flour.
- Simple Recipe: This falafel pita wrap is made in just a few simple steps. Falafel blends together quickly in a food processor and you’ll love the fresh taste and customizable flavor of homemade falafel. Tastes just like an authentic falafel wrap recipe, and is way better than store-bought falafels!
- Great for Lunch or Dinner: This easy vegan falafel wrap recipe is a lightened-up version that makes a delicious meal any time of day. This is also a great recipe for healthy meal prep too!
- Packed with Fresh Vegetables: Falafel compliments so many vegetables so it’s easy to fill your pita with multiple servings of vegetables for a refreshing and flavorful meal.
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🥘 Ingredients
This falafel and hummus wrap requires simple ingredients that you can find at any grocery store! Here’s what goes in a falafel wrap:
- Whole Wheat Pita: Use whole wheat pita pockets for added fiber and whole grains. Make sure to get the larger-sized pita so that it holds all of the toppings in this veggie falafel wrap. Use a gluten-free pita or vegan pita for gluten-free or vegan wraps.
- Canned Chickpeas: Garbanzo beans are the base of this homemade vegan falafel and hummus wrap recipe!
- Red Onion: For texture and flavor in this falafel burrito.
- Whole Wheat Flour or Oat Flour: Acts as a binder and helps the falafel balls stay together. For a gluten-free falafel, use oat flour.
- Spices: Parsley, garlic cloves, cilantro, cumin, salt, lemon juice, paprika, and black pepper to give these falafel patties a great flavor.
- Baking Powder: To help the falafel bake without getting too dense.
- Olive Oil Spray: Used to spray the falafel so that they get a nice crispy texture on the outside while baking, to mimic traditional fried falafel while using less oil.
- Hummus: Traditional hummus or variations like garlic hummus, Greek hummus, or beetroot hummus.
🍲 Ingredient Substitutions
- Panko or Wheat Breadcrumbs: You can use panko breadcrumbs or whole wheat breadcrumbs in place of whole wheat flour.
- Dried Chickpeas: Soaked and cooked dried chickpeas can be substituted for canned.
- Avocado Oil: Use avocado oil spray if you prefer.
🔪 How To Make Healthy Falafel Wraps
This falafel roll recipe is super easy! Here’s how to make baked falafel with hummus sauce:
Prep Ingredients: Preheat oven to 375 degrees. Combine chickpeas and 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.
Finish Falafel Mixture: Transfer the mixture to a large bowl, add the baking powder, and stir together. Using a potato masher, mash any big chunks that remain. The mixture should remain slightly chunky, not smooth.
Make Falafel Patties: Line a baking sheet with parchment and spray 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: Bake the falafel in the oven for 15 minutes or until the bottoms become golden brown.
Turn the Falafel and Continue Baking: Remove the 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 (or longer, depending on your oven), until golden brown and slightly crispy. Allow to cool and set for at least 5 minutes.
Make Hummus Sauce: 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.
Prepare Toppings and Warm Pita: While your falafel patties are baking, chop the veggies of your choice, gather additional toppings, and warm up your pita bread.
Assemble Falafel Hummus Wrap: Fill the whole wheat pitas with spinach, 3 falafel balls, diced tomato, and top with spinach and sauce or other toppings of your choice. Wrap and enjoy!
✔️ Variation: How To Make Falafel In The Air Fryer
Here’s how to make this homemade falafel wrap recipe in the air fryer:
- Preheat Air Fryer: Preheat your air fryer to 350 degrees.
- Prepare Falafel: Make falafel balls according to the instructions.
- Roll in Panko: Spray falafel with cooking spray and then roll them in whole wheat or panko breadcrumbs to lightly coat.
- Air Fry: Air Fry for 8 minutes, flip the falafel, and air fry for an additional 6 minutes, or until the falafel are golden brown on both sides.
💭 Expert Tips
- Drain and Rinse Chickpeas: Before adding chickpeas to the food processor, drain and rinse them well. Extra moisture would prevent the falafel from browning.
- Mix Falafel Until Just Combined: For the best falafel, process until slightly chunky and not smooth.
- Use a Cookie Scoop: For easy portioning of the falafel mix, use a cookie scoop to make equally-sized falafel balls.
- Watch for Falafel to Brown: Depending on your oven, baking time may vary. Falafel may take up to 20-25 minutes to brown before turning. For best results, watch carefully to make sure the bottom doesn’t burn!
- Let Guests Build Their Own: Provide pita, falafel, and a variety of toppings for guests or picky-eaters to assemble their perfect personalized wrap. Guests will love piling their pitas high with spinach or drizzling on extra hummus sauce for their falafel sandwich! Serving a build-your-own pita station is also ideal for guests who are vegan, gluten-free, or have other allergies or food sensitivities.
🥙 Falafel Wrap Toppings
What you put in a falafel wrap is customizable and based on your personal tastes! My favorite combination is baby spinach, diced tomatoes, and hummus sauce! Here are some of my other favorite fillings to add to this vegan falafel wraps recipe:
- Tzatziki Sauce: Creamy tzatziki or vegan sauce varieties. You could also just use a dollop of Greek yogurt or vegan yogurt mixed with a little lemon zest or fresh dill in this Lebanese falafel wrap recipe
- Fresh Greens: Try spinach, romaine lettuce, or arugula.
- Diced Or Sliced Vegetables: Fresh veggies like tomatoes, red or yellow onions, chopped romaine lettuce, cucumber slices, or pickles.
- Sauteed Vegetables: Green or red cabbage, or your favorite leafy green.
- Fresh Herbs: Fresh parsley, mint leaves, or cilantro.
- Cheese: Crumbled feta cheese or vegan feta for a vegan hummus wrap.
- Tabbouleh Salad: A delicious combination of toppings in one salad. Parsley, tomatoes, bulgur wheat, and green onions.
- Tahini Sauce Or Sesame Seeds: One of the most classic falafel toppings! Add creamy tahini sauce or sesame seeds for earthy and nutty flavors. You can also mix a spoonful of hummus with a little bit of cold water to create a homemade tahini-like sauce (if you don’t have tahini!)
📖 Variations
- Spicy Falafel: Add cayenne pepper, chili powder, or crushed red pepper flakes into your spice mixture for more heat in these homemade falafels.
- Pita Bowls: The flavors of this recipe are family-friendly and pita bowls are perfect for kids who may have a hard time holding a falafel wrap. Serve vegetables and falafel in a bowl with sauce and pita triangles on the side for easy dipping.
🍽 Serving Suggestions
Many Mediterranean dishes go well with falafel. Serve falafel and hummus wraps with:
- Tabouli salad made with parsley, tomatoes, and bulgar wheat.
- A side of Hummus Without Garlic or Butterbean Hummus for dipping.
- Fattoush salad with chopped lettuce, tomatoes, and cucumbers in a light vinaigrette.
🙌 Dietary Adaptions
- Gluten-Free: Use a gluten-free pita or wrap and oat flour or panko instead of whole wheat flour.
- Vegan: While most pita bread brands are vegan, it’s always good to check the package label to ensure the one you’ve selected does not contain any animal or animal-derived ingredients.
🫙 Storage Directions
- To Store: Allow leftover falafels to cool before storing. Sore falafel and toppings individually in airtight containers in the refrigerator for up to 3 days. This recipe does not freeze well.
- To Reheat: Reheat the dish in the microwave on medium heat for 30-60 second intervals until it is heated through or air fry falafel for 3-5 minutes in a preheated 350-degree air fryer.
❓Recipe FAQs
It depends on how you make the falafel patties! When falafel wraps are made the traditional way using white pita, and fried chickpea patties, the meal is higher in fat and calories. This Mediterranean falafel wrap recipe uses a few healthy swaps to increase the nutritional value and decrease the fat and calories when compared to fried falafel without losing any flavor!
A traditional falafel wrap will run you about 600-750 calories, depending on the restaurant and what other ingredients are included. But our low calorie falafel wrap has only 285 calories for one huge wrap!
Falafel is a vegan and vegetarian dish and does not contain any meat. It is made with chickpeas, onion, spices, and breadcrumbs. Falafel can be baked or fried and then served inside a pita bread with vegetables and hummus sauce.
Falafel wraps are a Mediterranean sandwich made with pita, and chickpea patties, and are usually stuffed with lettuce or a fresh salad, tomato, and pickles, and topped with a tahini or hummus sauce.
Baked falafel pitas contain less fat per serving than fried falafel or fatter cuts of lamb used in gyros. Which meal is healthier will depend on how you prepare the dish and the protein, vegetables, and sauce you use. In this easy falafel recipe, the falafel is baked and served alongside abundant vegetables, so it can be considered a wholesome and good-for-you option.
🌯 More Delicious Wraps And Veggie Sandwiches!
- Sourdough Grilled Cheese
- Tempeh Gyros
- Vegan Avocado Hummus Wrap
- Gourmet Banana Peanut Butter Sandwich
- Greek Pita Sandwich
- Garlic Bread Grilled Cheese
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🎥 Watch How to Make It
Falafel Wrap Recipe
Ingredients
Falafel
- 5 whole wheat pitas
- 15 oz chickpeas, rinsed & drained (1 15oz can)
- 1 red onion very finely chopped
- ¼ cup whole-wheat flour you could also try using panko breadcrumbs or whole wheat breadcrumbs
- 3 tbsp finely chopped fresh parsley
- 1½ tbsp chopped garlic
- 1 tbsp chopped fresh cilantro
- ½ tbsp ground cumin
- ¾ tsp salt
- ½ tsp baking powder
- ¼ tsp lemon juice
- ⅛ tsp paprika or more to taste
- ground black pepper to taste
- olive oil nonstick spray
- 2 cups baby spinach
- ¾ cup diced tomatoes
Sauce
- 3-4 tbsp store bought hummus
- 2-3 tbsp water start with 1 tbsp and work your way up from there
Instructions
- Preheat oven to 375 degrees. Line a baking sheet with parchment paper or spray with non-stick spray.
- 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 the mixture into a bowl, add the baking powder, and stir together. Using a potato masher, mash any big chunks that remain. The mixture should remain slightly chunky, not smooth.
- 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 the falafel in the oven for 15 minutes. Remove the 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.
- While the falafel are baking: chop your veggies and warm up your pita bread. In a mixing bowl, 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.
- Fill the whole wheat pitas with spinach, 3 falafel balls, diced tomato, and top with spinach and sauce. Wrap and enjoy!
Notes
-
Air Fryer Directions:
-
Preheat Air Fryer: Preheat your air fryer to 350 degrees.
- Roll in Panko: Spray falafel with cooking spray and then roll them in whole wheat or panko breadcrumbs to lightly coat.
- Air Fry: Air Fry for 8 minutes, flip the falafel, and air fry for an additional 6 minutes, or until the falafel are golden brown on both sides.
-
Prepare the Falafel: Make falafel balls according to the instructions.
-
Preheat Air Fryer: Preheat your air fryer to 350 degrees.
- To Store: Allow falafel to cool before storing. Sore falafel and toppings individually in airtight containers in the refrigerator for up to 3 days. This recipe does not freeze well.
- To Reheat: Reheat the dish in the microwave on medium heat for 30-60 second intervals until it is heated through or air fry falafel for 3-5 minutes in a preheated 350-degree air fryer.
- Vegan: While most pita bread brands are vegan, it’s always good to check the package label to ensure the one you’ve selected is vegan.
- Gluten-Free: Use a gluten-free pita or wrap and oat flour or panko instead of whole wheat flour.
I MUST try these!! Eep! I’m so excited right now 🙂
Woohoo! 🙂 I’m sure you will love it Ali!
Oh thanks for this. I LOVE falafel and have been after a good baked falafel recipe for AGES!! Trying this one out tomorrow!!
Awesome!! Let me know how it turns out Cathryn!
Healthy Baked Falafel is one of my favorites dish and comfort food. Your photos are fantastically amazing. It is very inviting.
Aw thank you so much!! I hope my photos made you hungry 🙂 And I hope you like this recipe!
I also love this type of food and have been making falafel at home in my oven. It’s such a healthy dish without the frying. Your meal looks wonderful and I’m going to try you hummus and water trick.
Exactly! The falafel patties taste just as great, but you achieve the same texture without all of the fat/etc. that frying brings to the dish. I can’t wait to hear what you think about my hummus/water sauce! Make sure you get really high quality hummus – because that’s the trick to having the sauce be rich and creamy. Enjoy!
I feel like I like the same foods you do because that Falafel Drive-In is one of my fav places too & I always crave Mediterranean/Lebanese food! This is why I always come straight here for recipes :)) thankssss!
haha! that is awesome – we definitely have the same taste in food!! And isn’t the Falafel Drive-In the best?? 🙂
Umm I need this in my life ASAP. Amazing!
Haha that is a great way to put it 🙂 Thanks Kelly!
Oh my gosh did you say a Falafel Drive-In, I want one of those near me. I love these little patties of goodness and no eggs, cool. Great recipe.
Yesss – it is seriously the greatest place ever. It’s such a tiny shop but sometimes has a line out the door. And yeah! I liked that this recipe didn’t have eggs in it either – the flour + chickpeas hold the patties together really well, they work as a binding agent so you don’t need an egg!
Falafel is totally a comfort food for me too, but I haven’t tried to make my own yet. These look delicious!
I was kind of scared to make them from scratch at first, but thanks to my food processor, it was actually super easy. You should definitely try this soon! I’m sure you will love it!
These look great! What a wonderful and simple recipe! That looks like such a clean and healthy meal. Thanks for sharing!
Thanks Lindsey! It really is simple and clean – it doesn’t even take that long to make! Putting everything in the food processor takes 5 minutes, and shaping the balls / putting them in the oven takes another 5 minutes. Then you just have to wait for the baking time, where you can multitask and do other things 🙂 Hope you enjoy it when you try it!
Wow! I will try it! Thank you for all these interesting recipes!!!
No problem – so glad you like it Anna Maria! 🙂
I couldn’t belive you mentioned Falafel Drive-In, it is also my favorite. I was raised in San Jose and have been living in Australia for 18 years and have been trying to find falafels that taste like their’s. I will definitely try your recipe and let you know how I went.
Haha! That’s awesome – I love that place – I wish I could visit there more often honestly 🙂 Hope you like this recipe, let me know if it lives up to your Falafel Drive-In memories!
I used your recipe to make falafels for the first time & they turned out delicious! Thanks so much for this super healthy recipe. I can’t wait to check out the others!
Woohoo! That’s awesome, so glad to hear it!
Gorgeous recipe, turned out really well for us…nom nom, thanks for sharing!
Yay!! So glad to hear it – this is one of my favorite recipes, so I’m glad you enjoyed it!
i’ve just discovered you’re blog, and this recipe, and have decided that i fully love you!!!
new fav blog!!!! thanks x
Thank you so much!!!
I’ve just finished my first portion of these and am delighted that I get another 2 meals of these! Really delicious, thanks so much for posting the recipe!
No problem at all! So glad you liked it! 🙂
I made these tonight and they were DELICIOUS! I substituted fresh rosemary for the parsley/cilantro because I didn’t have them on hand. Also, your yogurt/hummus sauce was a real hit as well! An excellent meal!
That’s so great! Thank you – so glad you enjoyed it! 🙂