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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

Healthy Falafel Wrap

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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!

Homemade easy falafel wrap recipe on a white plate.

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.

Latest Recipe Video!

🥘 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:

Ingredients for falafel wrap recipe on a white background.
  • 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 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.

Ingredients for baked falafel in a food processor.

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.

ingredients for falafel being mixed in a bowl

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.

Raw batter for falafel patties on a baking sheet.

Bake: Bake the falafel in the oven for 15 minutes or until the bottoms become golden brown.

Baked falafel patties on a baking sheet.

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.

A glass bowl of tahini hummus sauce.

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!

A hand holding a vegan falafel wrap over a cutting board.

✔️ 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

Are falafel wraps healthy?

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!

How many calories in a falafel wrap?

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!

What meat is falafel?

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.

What is a falafel wrap made of?

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.

Is a falafel or gyro healthier?

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.

Healthy falafel wrap recipe on a white plate.

🌯 More Delicious Wraps And Veggie Sandwiches!

Love this plant based mediterranean recipe? Please leave a 5-star rating 🌟 in the recipe below and/or a review in the comments section further down the page!

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📋 Recipe Card

🎥 Watch How to Make It

https://youtu.be/qkENaPHR04U
Homemade easy falafel wrap recipe on a white plate.
Print Recipe
5 from 16 votes

Falafel Wrap Recipe

This delicious falafel wrap recipe is healthy comfort food at its best! These crispy falafel patties are baked instead of fried, then 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!
Prep Time40 minutes
Cook Time30 minutes
Total Time1 hour 10 minutes
Course: Main Course
Cuisine: Mediterranean
Diet: Vegan, Vegetarian
Servings: 5
Calories: 285kcal
Author: Anjali Shah

Ingredients

Falafel

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.
  • 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.

Nutrition

Serving: 1falafel wrap | Calories: 285kcal | Carbohydrates: 54g | Protein: 12g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Sodium: 880mg | Potassium: 494mg | Fiber: 10g | Sugar: 4g

173 responses to “Healthy Falafel Wrap”

  1. This is definitely comfort food. It’s absolutely divine. I made the falafel in the air-fryer and they were extra crispy. So good!5 stars

  2. This was such a delicious dinner. My meat eating family loved it because the falafels were so tasty and satisfying.5 stars

  3. 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!

  4. 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

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

  6. These were so good and my first attempt at making falafel. I had no idea how simple it was to make, and will def be making it more!5 stars

  7. 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

  8. 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!

  9. I tried these and they’re amazing!! This is definitely going to become one of my regulars. Thanks for posting the recipe.

  10. 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!

  11. 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 🙂

  12. 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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