Healthy Falafel Wrap
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.My healthy falafel wrap is one of my favorite comfort food! Baked crispy falafel, fresh spinach, juicy tomatoes, and creamy hummus sauce all wrapped in a whole wheat pit. It’s completely vegan, easily adaptable to be gluten-free, and always a hit with my family. I could eat this any day of the week!
I’ve always adored falafel wraps, but store-bought versions can be hit-or-miss, often fried and loaded with unnecessary calories. So, I decided to create my own version that stays true to the authentic flavors while being healthier and lighter. If you enjoy healthy recipes like this, you might also love my vegan shawarma, another delicious and nutritious dish.
Since I’d rather have a 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. My recipe combines so many of my favorite ingredients and uses a light and easy-to-make hummus falafel wrap sauce.
👩🏽🍳 Why I Love This Recipe
As a mom, I know how hard it can be to find meals that everyone in the family will enjoy, especially ones that are quick, healthy, and don’t leave me feeling like I’m missing out on flavor. That’s why I absolutely love making my healthy falafel wrap recipe. It’s one of those meals that checks all the boxes: easy to make, loaded with fresh, wholesome ingredients, and full of flavor.
I started baking falafel instead of frying it because I wanted something lighter for my family, and honestly, I was amazed at how well it turned out. The falafel still gets that golden, crispy texture we all love, but without the extra oil. The best part? I can prepare the falafel ahead of time and just warm them up when it’s time to eat. Stuffed into a soft whole wheat pita with fresh spinach, juicy tomatoes, and a creamy hummus sauce, these wraps always feel like a treat, even though I know they’re packed with good-for-you ingredients.
What I love most is that it brings everyone to the table and we can all customize our wraps with the veggies and toppings we love. My kids especially have so much fun building their wraps, they get to pick their favorite ingredients and feel like little chefs! It’s fun, it’s fresh, and it’s a meal I feel good about serving. Whether it’s a casual dinner at home or lunch on the go, this falafel wrap has become a family favorite and I hope it becomes one in your home, too! 🙂
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🥘 Ingredients
My healthy falafel wrap is made with simple, everyday ingredients you can easily find at any grocery store. Here’s what you’ll need:
Whole Wheat Pita: I love using whole wheat pita for extra fiber and whole grains. For gluten-free or vegan wraps, just swap in a gluten-free or vegan pita.
Canned Chickpeas: Chickpeas are the heart of this recipe, making the falafel both hearty and protein-packed.
Flour: Acts as the glue to hold the falafel together. I use oat flour for a gluten-free option.
Spices: Fresh parsley, garlic, cilantro, cumin, and paprika bring bold, authentic flavors to these patties.
Baking Powder: Helps keep the falafel light and not too dense when baked.
Olive Oil Spray: A quick spray of olive oil gives the falafel a crispy, golden texture, just like frying but healthier.
Hummus: Any hummus works here, but I love my Greek hummus so much for this wrap.
🍲 Substitutions
Panko or Wheat Breadcrumbs: Sometimes I swap whole wheat flour with panko or whole wheat breadcrumbs for a slightly different texture.
Dried Chickpeas: If I have time, I’ll use soaked and cooked dried chickpeas instead of canned for an extra homemade touch.
Avocado Oil: Avocado oil spray is a great alternative if you prefer it over olive oil.
🔪 How To Make
Making my healthy falafel wrap recipe is super simple, and I’ll guide you through it step by step.
Prep Ingredients: I start by preheating my oven to 375°F. Then, I add the chickpeas and all the falafel ingredients (except the pitas, spinach, tomatoes, baking powder, and nonstick spray) to my food processor and give them a good chop until everything is well combined.
Finish Falafel Mixture: I transfer the mixture to a large bowl and stir in the baking powder. Then, I use a potato masher to break up any big chunks, making sure the mixture stays slightly chunky instead of completely smooth.
Make Falafel Patties: I line a baking sheet with parchment paper and give it a good spray of olive oil nonstick spray. Then, I scoop spoonfuls of the mixture, form them into 15 ping pong-sized balls with my hands, and place them gently on the baking sheet. Once all the balls are lined up, I spray the tops with olive oil for about two seconds to help them crisp up while baking.
Bake: I bake the falafel in the oven for 15 minutes, keeping an eye on them until the bottoms turn a nice golden brown.
Turn the Falafel and Continue Baking: I take the baking sheet out of the oven and carefully turn each falafel over, reshaping them gently if the bottoms have flattened. Then, I pop them back into the oven to bake for another 10–15 minutes, or until they’re golden brown and slightly crispy. Once done, I let them cool and set for at least 5 minutes before serving.
Make Hummus Sauce: While the falafel bakes, I mix 2 parts hummus with 1 part water in a bowl and stir until it’s smooth. I adjust the water to get the consistency just right, then season it with salt and black pepper to taste. Once it’s ready, I pop it in the fridge until it’s time to serve.
Prepare Toppings and Warm Pita: : While the falafel is baking, I chop up fresh veggies, gather any additional toppings we love, and warm up the pita bread so everything is ready to assemble.
Assemble Falafel Hummus Wrap: I fill the warm whole wheat pitas with a handful of spinach, 3 crispy falafel balls, diced tomato, and a drizzle of the creamy hummus sauce. You can add any other toppings you like, wrap it up, and dig in!
💭 Expert Tips
My #1 Secret Tip for making my healthy falafel wrap is to mix the falafel ingredients just enough to combine, keeping the texture slightly chunky. I used to think blending the mixture until smooth would make better falafel, but they always turned out too dense. Once I started leaving some texture, the falafel became crispier on the outside, perfectly tender inside, and so much more satisfying, just like the kind you’d get at a great Mediterranean place.
Other Tips To Keep In Mind:
- Drain and Rinse Chickpeas: I always drain and rinse the chickpeas well before using them. Extra moisture can keep the falafel from browning properly.
- Use a Cookie Scoop: I love using a cookie scoop to portion the falafel mix. It makes the process faster and ensures all the falafel are the same size.
- Watch for Falafel to Brown: Every oven is different, so I keep an eye on the falafel as they bake. Sometimes they take up to 25 minutes to brown, and I make sure the bottoms don’t burn.
- Let Guests Build Their Own: I like setting up a build-your-own falafel wrap station with pitas, toppings, and hummus. It’s perfect for picky eaters and anyone with dietary restrictions!
📖 Variations
My falafel wrap is incredibly customizable, letting you mix and match based on your personal taste.
Spicy Falafel: I like to add 1/4 teaspoon of cayenne pepper, chili powder, or red pepper flakes to the spice mix for a little extra heat. It’s perfect for anyone who loves a kick of spice in their falafel.
Pita Bowls: When I’m making this for the kids, I turn it into a bowl instead of a wrap. I serve the falafel with 1 cup of veggies, 2 tablespoons of sauce, and pita triangles on the side for easy dipping.
🍽 Serving Suggestions
Sautéed Cabbage: I love adding 1/2 cup of sautéed cabbage to my falafel wrap. It’s warm, slightly crunchy, and adds a nice depth of flavor.
Crumbled Feta or Vegan Feta: A sprinkle of 2 tablespoons of feta or vegan feta gives the wrap a creamy, tangy twist.
Tabbouleh Salad: I like adding 1/4 cup of tabbouleh, it’s a tasty mix of parsley, tomatoes, and bulgur that complements the falafel perfectly.
Tahini Sauce or Sesame Seeds: Drizzling 1-2 tablespoons of tahini or sprinkling sesame seeds adds a rich, nutty flavor. If I’m out of tahini, I mix 2 tablespoons of hummus with 1 tablespoon of water for a quick tahini-style sauce.
A side of Hummus Without Garlic or Butterbean Hummus for dipping never disappoints me. It’s the perfect dip to pair with falafel wraps for an extra boost of flavor.
🫙 Storage Directions
Refrigerating: I let any leftover falafel cool completely before storing them. I keep the falafel and toppings in separate airtight containers in the fridge, and they stay fresh for up to 3 days, though this recipe doesn’t freeze well.
Reheating: When it’s time to reheat, I pop the falafel in the microwave on medium for 30-60 seconds or toss them in my air fryer at 350°F for 3-5 minutes to get them nice and crispy again.
❓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. My 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 my healthy falafel wrap has only 285 calories for one huge wrap!
Is a falafel or gyro healthier?
Baked falafel pitas have way less fat per serving compared to fried falafel or the fatty cuts of lamb you’d find in gyros. Of course, how healthy the meal is depends on how it’s prepared and the ingredients you choose, like the protein, vegetables, and sauce. In my recipe, I bake the falafel and pair it with plenty of fresh veggies, making it a wholesome and nutritious option that I feel good serving to my family!
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🎥 Watch How to Make It
Healthy Falafel Wrap
My healthy falafel wrap is one of my favorite comfort food! Baked crispy falafel, fresh spinach, juicy tomatoes, and creamy hummus sauce all wrapped in a whole wheat pit. It’s completely vegan, easily adaptable to be gluten-free, and always a hit with my family. I could eat this any day of the week!
Servings: 5
Calories: 285kcal
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
- My #1 Secret Tip for making my healthy falafel wrap is to mix the falafel ingredients just enough to combine, keeping the texture slightly chunky. I used to think blending the mixture until smooth would make better falafel, but they always turned out too dense. Once I started leaving some texture, the falafel became crispier on the outside, perfectly tender inside, and so much more satisfying, just like the kind you’d get at a great Mediterranean place.
- I always drain and rinse the chickpeas well before using them. Extra moisture can keep the falafel from browning properly.
- I love using a cookie scoop to portion the falafel mix. It makes the process faster and ensures all the falafel are the same size.
- Every oven is different, so I keep an eye on the falafel as they bake. Sometimes they take up to 25 minutes to brown, and I make sure the bottoms don’t burn.
- I like setting up a build-your-own falafel wrap station with pitas, toppings, and hummus. It’s perfect for picky eaters and anyone with dietary restrictions!
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
Do you happen to know how many grams of carbs are in these?
Hi Niki! Yes – these have 37g carbs per serving. I’ll add that info to the post as well. Hope it helps!
Do you think it would work to freeze them before of after baking them? I love them but I am the only one in my house who eats them so I would like to freeze them instead of eating them for a few days in a row. What would you recommend?
I think you could definitely freeze the patties and reheat them in the oven! It’s worth a try especially if you are the only one eating them 🙂 Let me know if it works!
Hi there. Love your recipe gonna try this today! Are u vegetarian?
Hi Devashni! Yay! I’m sure you will love this recipe! And yes, I am vegetarian – so all of my recipes are veggie friendly!
Great recipe and it is delicous. I have made this recipe several times. I did make one little adjustment though. I used two cans of Garbanzo beans but left all other measurements the same. I felt the flavors were too overwhelming with just one can of beans. Turns out perfect every time! Thank you for this great healthy version of Falafel.
Hi Diana! Thank you so much – I’m so glad you liked this recipe! The flavors in this recipe are definitely strong and it totally depends on your palate – so I’m glad you modified it to suit your taste! 🙂
Wow, the pictures look incredible. Thanks for this great recipe… I was looking for inspiration on how to present different falafel recipes on my site and I really like the idea of a “healthy” falafel. But seeing the pictures, there’s still a lot to learn for me. Thanks again!
Hi Kathy! Thank you so much! I’m so glad you like my photos and this recipe 🙂 Let me know if you end up trying it and how it turns out!
I am SO happy I found this blog. I made Falafel tonight for my very first time, and it turned out perfect!
Thank you! I can’t wait to try a ton more of your recipes!
Yaaay!! Thanks for letting me know Betsy! I’m so glad you liked this recipe – and it’s so great to “meet” you through my blog!
I’ve been looking forward to making this and I finally got to it last night! My problem: I had to use a Magic Bullet so I ended up pureeing the mixture instead of just chopping it up – whoops! I added some extra flour to try to compensate but it didn’t help much, lol! I cooked the patties anyway and, while a little mushy in the middle, they were still delicious 🙂 I’m going to try making this again once I have a better food processor. Thanks for the great recipe as always, Anjali!
Hi Casey! Haha oh no! I actually have made that mistake before as well 🙂 One other option – if you don’t want to get a new food processor – you can always mash these ingredients together using a potato masher. It takes a few minutes longer, but you get a really great consistency for the patties by doing that. Hope that helps!
It does – a potato masher is much cheaper to buy 🙂 Thanks!
Hehe exactly – no problem at all!
Do you know the count for carbohydrates? I need it to calculate the total points for weight watchers. thanks!
Hi Anabelle! I believe it’s about 37g carbs. Hope that helps!
Thanks! This is great! It has 5 points each. Loved the flavor of it.
Oh great! So glad you liked it!!
these are in the oven….so excited. just discovered ur website last week and LOVE IT
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!
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!
This was so delicious and satisfying. I can’t wait to try more of your delicious recipes. Yum.
Hooray!! So happy to hear that – thanks Sheila!
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!
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!
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! 🙂
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? 🙂
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! 🙂