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 1 vote
healthy baked falafel recipe
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: 32 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 32
% Daily Value*
Fat 0g0%
Saturated Fat 0g0%
Cholesterol 0mg0%
Sodium 391mg17%
Potassium 149mg4%
Carbohydrates 7g2%
Fiber 0g0%
Sugar 0g0%
Protein 1g2%
Vitamin A 110IU2%
Vitamin C 1.3mg2%
Calcium 67mg7%
Iron 0.7mg4%
* 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!

healthy baked falafel

Posts may contain affiliate links. Products purchased through an affiliate link have the same costs, but Easy Real Food will receive a small commission. This helps cover some of the costs for this site. We appreciate your support!

Get your kids to eat more veggies!

Grab my Free Guide!

Get my FREE guide to getting your kids to eat vegetables! Perfect for parents who want their kids to eat well.

Check your inbox!

Ingredients for a black bean corn avocado salad

My Kitchen is Your Kitchen!

Get new recipes when they're released, invites to online events and easy, real food in your kitchen.

Check your inbox!

Pin It on Pinterest