A baked falafel recipe that’s kid-friendly and easy. This gluten-free falafel has minimal ingredients and is baked, not fried. Try it on top of a salad or on some gluten-free bread. Makes a great addition to a healthy lunchbox, too.

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Jaiden’s Healthy Baked Falafel Recipe (Gluten-Free)

Ya’ll, I’m so excited to bring you this post. It’s by my eldest daughter Jaiden, my partner in the kitchen, my video assistant, and so much more. She’s 14, she likes to cook, and she’s mature beyond her ages. Today we’re sharing her healthy baked falafel recipe, so simple that can be used in lunch boxes, served over greens, stuffed in pitas, and, when talking kids, dipped in sauce or even ketchup! Let’s take a look:

Healthy Baked Falafel Recipe

Falafel is a traditional Middle Eastern food that is typically made from chickpeas or fava beans and formed into balls or patties and fried. Our take is a healthy baked falafel that negates the use of a frying pan (less cleanup!) and thus isn’t fried in oil. Don’t get me wrong – I don’t have a problem with healthy oils, and in fact, I believe there is an absolute need for healthy fats in one’s diet. But we don’t do a lot of fried foods, so baking this falafel checks that box for us.

• This baked falafel recipe is a plant-based meal that packs in protein from pulses. It’s economical and flavorful!
• Traditional falafel calls for flour; we used gluten-free flour to make it gluten free.
• You can also make this with chickpea flour as another gluten-free alternative. If you are not gluten-free, try it with whole wheat flour.
• We used canned organic chickpeas to make this even easier, but you can certainly soak dried chickpeas and use them, too.
• A cookie scoop makes it easy to pre portion the falafel.

5 from 2 votes

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Jaiden's Easy Baked Falafel

Prep Time

15 mins

Cook Time

25 mins

Total Time

40 mins

 

Baked falafel that's void of oil, and baked in the oven. None of the mess to clean up, but full of the flavor!

Course: Appetizer, Dinner, Lunch

Cuisine: Mediterranean

Servings: 6

Calories: 282 kcal

Ingredients

• 3 15 oz cans garbanzo beans, drained
• 1 small handfull fresh parsley
• 1/4 onion, chopped
• 4 cloves garlic
• 1 tsp salt
• 3/4 tsp cayenne pepper
• 1 1/2 tsp cumin
• 1 1/2 tsp baking powder
• 6 tbsp gluten free flour (sub whole wheat if gf isn't needed)

Instructions

1. Preheat oven to 350 degrees Farenheit. Prepare a cookie sheet with parchment paper. 

2. Add all ingredients aside from baking powder and flour to a food processor. Process for 30 seconds or until it begins to come together. 
   

3. Scoop mixture into a bowl and add baking powder and flour; mixture should be a consistency that can be formed into patties. If not, add more flour 1 tablespoon at a time. 

4. Using a tablespoon or cookie scoop, take golf ball-sized balls of falafel dough and flatten into patties; place onto prepared cookie sheet. Bake for 25 minutes, flipping halfway through the cooking time.

5. Let cool and serve with hummus, tzatziki or (sometime for kids) ketchup.

Nutrition Facts

Jaiden's Easy Baked Falafel

Amount Per Serving

Calories 282 Calories from Fat 9

% Daily Value*

Fat 1g2%

Saturated Fat 1g6%

Polyunsaturated Fat 1g

Monounsaturated Fat 1g

Sodium 391mg17%

Potassium 131mg4%

Carbohydrates 7g2%

Fiber 12g50%

Sugar 1g1%

Protein 14g28%

Vitamin A 125IU3%

Vitamin C 1mg1%

Calcium 58mg6%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

I haven’t had a chance to try it yet, but I know these would be delicious if made in an air-fryer. Try these smeared with a dollop of hummus, or make your own tzatziki sauce to go with it. Double the recipe and freeze some for some healthy convenience food!

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