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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

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153 responses to “Falafel Wrap Recipe”

    • Yaaay!! I’m so excited you posted here while you were trying this recipe! How did the falafel turn out? So nice to meet you!

  1. Hey Anjali, falafel seems so delicious and well decorated, Good Work. To be honest I have tried a lot to make falafel but every time I failed 🙁

    Can you please guide me what should I do to make it perfect?

    • Thanks Lisa! Honestly, if you follow the steps in this recipe exactly, I promise your falafel will turn out to be delicious 🙂 Let me know how it goes and if you have any questions about any of the steps in the recipe!

  2. Hey,
    I am following my diet closely and i was wondering if you could tell how many calories are in one ball of falafel.

    Thanks a lot <3

    • Hi Ines! So I’m not sure exactly, but I would say each falafel ball has about 30-40 calories max. Hope that helps!

  3. Hi
    I made baked falafels and also read somewhere that broiling them a bit makes them crispy.I tried that and yes it worked.
    I wonder how this could be packed into a kid’s lunch box.If I assemble it,will it hold up for 3-4 hrs?
    Thanks
    Geetha

    • Hi Geetha! Yes you are right – broiling them after baking them does make them crispier! So if you were to assemble the whole falafel with the sauce, I think it would get soggy after 3-4 hours. But if you put all of the parts in your kid’s lunchbox (so maybe keep the falafel in the pita, but put the veggies and sauce in separate packets on the side), and let your kid assemble it during lunch, I think that would work well. Let me know how it goes!

  4. Can we use the same recipe to make falafel, but fry them instead? I cannot go with the healthy baked ones, maybe because I’m Arab and falafel has to taste just right to me. But when they are deep fried they are left till the extra oil drips off so its not a greasy hamburger or anything. 🙂

    • You can definitely use the same recipe to fry the falafel balls instead! Instead of deep frying them, try pan frying them. You’ll get the same “deep fried” flavor, but you’ll save on some of the fat and calories! Either way – I can’t wait to hear how you like them! 🙂

  5. I just made these, with chick pea flour as well and it turned out well. I also mis-read the recipe and so added the spinach to the mix in the food processor, so my falafel had spinach in it, but they tasted great and my toddler son ate them…haha!!

    They did take much longer to cook than you suggested – about 45 minutes. But that may just be my cooker.

    Thanks…I loved these and they were guilt free!!

    • Glad to hear the chickpea flour worked for you! I’ve added it as a note to the recipe since a couple people have mentioned it now as a gluten-free option. That is so great that you added spinach into the mix!! I’m totally going to try that next time – I’m all about sneaking in extra veggies, especially for kids! Good to know about the cooking time – I’ve updated the recipe to note that as well. I think it definitely depends on your oven – mine happens to cook things ridiculously quickly, which is probably why my cooking time was shorter. I’m so happy you enjoyed the recipe! Doesn’t it feel great when it’s delicious and guilt free? 🙂

  6. I just tried a baked falafel recipe very similar to this one, only it calls for chickpea flour instead whole wheat. That small change not only makes it gluten-free, but it amps up the chickpea flavor and protein. Quite tasty, all in all! I’m also loving the idea of the hummus sauce – I did make a tahini sauce that’s quite delicious, but alas, filled with fat. 🙁 Next time, it’s hummus sauce to avoid the guilts! 🙂

    • Ooooh great idea Derek! I LOVE the substitution of chickpea flour for whole wheat – it’s so much better on all levels (higher in fiber/protein, gluten-free, etc.). Thanks for the suggestion! And I can’t wait to hear what you think about my hummus sauce – hope you like it! 🙂

  7. Oh thanks for this. I LOVE falafel and have been after a good baked falafel recipe for AGES!! Trying this one out tomorrow!!

  8. 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!

  9. 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!

  10. 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?? 🙂

  11. 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!

  12. 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!

  13. 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!

  14. 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!

  15. 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!

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