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
This was so delicious!
Thank you!
This healthy falafel wrap recipe looks amazing! I love that it’s baked instead of fried, and the hummus sauce sounds like the perfect addition. The variety of toppings you suggest is also really helpful for customizing the wrap to individual tastes. Can’t wait to try this recipe out!
Thanks so much! You will love it!
These homemade falafels look fabulous. Love that they are baked and they make a perfect wrap. Yum!
Thanks Andrea! Enjoy!
I always order falafel pita wraps when I’m out, but never been confident enough to try making it at home — your recipe looks so easy and delicious, going to save this one to make this week!
It really is super easy! Can’t wait for you to try it!
We’ve made this recipe three times in the last two weeks! This is new our go-to falafel recipe.
Yay!! I’m so glad! 🙂