Healthy Baked Falafel Recipe

Introduction

This healthy baked falafel recipe offers a lighter take on the classic Middle Eastern favorite. Made with wholesome ingredients and baked to golden perfection, these falafels are crispy on the outside and tender inside. They’re perfect for a nutritious meal served with your favorite sauce or salad.

Ingredients

• 15 ounces chickpeas, drained and rinsed
• ½ cup white onion, finely diced
• 1 cup fresh parsley, lightly packed
• 1 cup fresh cilantro, lightly packed
• ½ teaspoon sea salt (to taste)
• ¼ teaspoon ground black pepper
• 1 teaspoon garlic powder
• 1 teaspoon coriander
• 2 teaspoons cumin
• 2 teaspoons baking powder
• 2 tablespoons ground flaxseed (or one egg)
• 1 tablespoon olive oil (for greasing the pan)

Instructions

1. Step 1: Preheat your oven to 400 degrees F (200 degrees C).
2. Step 2: In a food processor fitted with an “S” blade, combine chickpeas, onions, parsley, and cilantro. Process until well combined but still chunky.
3. Step 3: Add salt, pepper, garlic powder, coriander, cumin, baking powder, and flaxseed to the mixture. Process until the mixture is fine and comes together in a ball.
4. Step 4: Grease a large baking sheet generously with olive oil.
5. Step 5: Roll about 2 tablespoons of the falafel mixture into balls, then flatten them into discs. Place evenly spaced on the prepared baking sheet.
6. Step 6: Bake for 20 minutes, then flip each falafel and bake for another 10 to 15 minutes until golden brown and crisp.
7. Step 7: Remove from the oven and serve warm with tzatziki sauce, in pita bread, or on a fresh salad.

Tips & Variations

• For a vegan option, use ground flaxseed as a binder instead of an egg.
• If you prefer a deeper flavor, add a pinch of smoked paprika or chili powder to the spices.
• Make sure not to over-process the chickpea mixture; you want some texture to keep the falafel tender.
• Serve with your favorite sauces like hummus, tahini, or a garlic yogurt sauce for extra flavor.

Storage

Store leftover falafel in an airtight container in the refrigerator for up to 3 days. To reheat, bake them in a preheated oven at 350 degrees F for about 10 minutes to regain their crispiness. Avoid microwaving to prevent sogginess.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use canned chickpeas for this recipe?

Yes, canned chickpeas work perfectly. Just be sure to drain and rinse them well to remove excess sodium and improve texture.

What can I substitute for flaxseed if I don’t have any?

If you don’t have ground flaxseed, you can use one egg as a binder. Alternatively, chia seeds soaked in water can also work as a vegan binder.

Healthy Baked Falafel Recipe

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★★★★★

4.4 from 85 reviews

This Healthy Baked Falafel Recipe offers a nutritious twist on the classic Middle Eastern favorite by baking instead of frying. Made with chickpeas, fresh herbs, and warm spices, these falafel balls are crisp on the outside and tender inside. Perfect as a snack, in pita sandwiches, or atop salads, they are flavorful, low in fat, and easy to prepare.

• Author: Dylan
• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Total Time: 50 minutes
• Yield: 12 falafel patties 1x
• Category: Snack
• Method: Baking
• Cuisine: Middle Eastern
• Diet: Gluten Free

Ingredients

Scale 1x2x3x

Falafel Mixture

• 15 ounces chickpeas, drained and rinsed
• ½ cup white onion, finely diced
• 1 cup fresh parsley, lightly packed
• 1 cup fresh cilantro, lightly packed
• ½ teaspoon sea salt (to taste)
• ¼ teaspoon ground black pepper
• 1 teaspoon garlic powder
• 1 teaspoon ground coriander
• 2 teaspoons ground cumin
• 2 teaspoons baking powder
• 2 tablespoons ground flaxseed (or one egg)

For Baking

• 1 tablespoon olive oil (for greasing the pan)

Instructions

1. Preheat the oven: Set your oven to 400 degrees Fahrenheit (204 degrees Celsius) to ensure it reaches the perfect temperature for baking the falafel evenly and achieving a golden crust.
2. Prepare the falafel mixture: In a food processor fitted with the “S” blade, combine the drained chickpeas, finely diced onions, fresh parsley, and fresh cilantro. Pulse until the ingredients are well combined but still have some texture and chunkiness.
3. Add spices and binders: Add sea salt, black pepper, garlic powder, ground coriander, ground cumin, baking powder, and ground flaxseed or egg into the food processor. Process until the mixture becomes finely mixed and holds together, forming a dough-like consistency that will ball up.
4. Prepare the baking sheet: Generously grease a large baking sheet with olive oil or canola oil to prevent the falafel from sticking and to help develop a crispy exterior during baking.
5. Shape the falafel: Scoop about 2 tablespoons of the falafel mixture for each falafel. Roll each portion into a ball and then flatten it slightly into a disc shape. Place them evenly spaced on the greased baking sheet to ensure proper cooking.
6. Bake the falafel: Place the baking sheet in the preheated oven. Bake the falafel for 20 minutes on one side, then carefully flip each piece. Bake for an additional 10 to 15 minutes, or until both sides are golden brown and crisp.
7. Serve: Remove the falafel from the oven and serve hot. These baked falafels pair wonderfully with tzatziki sauce, stuffed inside a pita, or served on top of fresh salads.

Notes

• You can substitute ground flaxseed with one whole egg if not vegan.
• For an extra crispy texture, broil the falafel for the last 2-3 minutes, watching carefully to avoid burning.
• If the mixture is too wet to form balls, add a tablespoon more ground flaxseed or some breadcrumbs to bind.
• Falafel can be stored in an airtight container in the refrigerator for up to 3 days and reheated in the oven.
• This recipe is naturally gluten free if you ensure the baking powder is gluten free.

Keywords: Healthy falafel, baked falafel, chickpea falafel, gluten free falafel, vegetarian falafel, Middle Eastern falafel, easy falafel recipe