Why You’ll Love Healthy Baked Falafel Recipe
This baked falafel recipe is packed with flavor while keeping things light and wholesome. Baking instead of frying reduces the oil without sacrificing texture, and the combination of chickpeas, herbs, and spices creates a satisfying, protein-rich bite. It’s also highly versatile—perfect for wraps, bowls, salads, or dipping into creamy tzatziki. Plus, it’s great for meal prep and can be made ahead for quick, healthy meals throughout the week.
Ingredients
1 tsp olive oil
2 small onions (200g/7oz in total), finely chopped
2 x 400g tins chickpeas, rinsed and drained
4 garlic cloves, grated
3 tsp ground cumin
2 tsp ground coriander
2 tsp sea salt flakes
30g/1oz coriander leaves, roughly chopped
30g/1oz flatleaf parsley leaves, roughly chopped
40g/1½oz plain flour
freshly ground black pepper
olive oil spray
200ml/7oz 0% fat plain yoghurt
140g/5oz piece cucumber, grated
1 small garlic clove, finely grated
2 tbsp finely chopped mint leaves
pinch sea salt
pinch granulated sweetener (optional)
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
- Preheat the oven to 230C/210C Fan/Gas 8 and line a baking tray with baking parchment.
- Heat the olive oil in a small frying pan over medium heat. Add the onions and cook for about 10 minutes until softened and lightly browned, adding a splash of water if needed. Remove from heat and allow to cool.
- Add the onions, chickpeas, garlic, cumin, coriander, salt, herbs, flour, and black pepper into a food processor. Pulse until the mixture is mostly smooth but still slightly textured and able to hold together.
- Shape the mixture into 18 equal patties and place them on the prepared baking tray. Spray lightly with olive oil spray. Bake on the top shelf for 20–25 minutes until golden.
- To make the tzatziki, place yoghurt in a bowl. Squeeze excess liquid from the grated cucumber, then mix it into the yoghurt along with garlic, mint, salt, and sweetener if using.
- Reduce oven temperature to 200C/180C Fan/Gas 6. Move falafel tray to the lower shelf and bake for another 20–25 minutes until fully cooked through and crisp. Serve with tzatziki.
Servings and timing
Servings: 4–6 (makes 18 falafel patties)
Preparation time: 25–30 minutes
Cooking time: 40–50 minutes
Total time: About 1 hour 30 minutes
Variations
You can swap chickpeas with a mix of chickpeas and white beans for a slightly different texture. Add chili flakes or fresh chili for a spicier version. For a gluten-free option, replace plain flour with chickpea flour or a gluten-free blend. You can also add grated carrots or zucchini for extra moisture and nutrition. If you prefer a stronger herb flavor, increase the parsley and coriander quantities.
Storage/Reheating
Store leftover falafel in an airtight container in the fridge for up to 4 days. To reheat, bake in the oven at 180C until warmed through to help maintain crispiness. You can also freeze cooked falafel for up to 2 months. Reheat from frozen in the oven until hot and crisp. Tzatziki should be stored separately in the fridge and consumed within 2–3 days.
FAQs
Can I make the falafel mixture ahead of time?
Yes, you can prepare the mixture and store it in the fridge for up to 24 hours before shaping and baking.
Can I freeze uncooked falafel?
Yes, shape them first, freeze on a tray, then transfer to a bag or container.
Why are my falafels falling apart?
The mixture may be too wet or not blended enough. Add a little more flour if needed.
Can I use dried chickpeas instead of canned?
Yes, but they must be soaked overnight and fully cooked before using.
How do I make them crispier?
Make sure they are well spaced on the tray and lightly coated with oil spray.
Can I air fry these falafels?
Yes, air frying works well and gives an even crispier texture.
What can I serve with baked falafel?
They pair well with salads, pita bread, rice bowls, or wraps.
Is this recipe vegan?
The falafel itself is vegan, but the tzatziki contains dairy unless substituted.
Can I reduce the salt?
Yes, you can adjust salt levels based on your dietary preference.
Why do I need to cook the onions first?
Cooking the onions enhances their sweetness and improves the overall flavor of the falafel.
Conclusion
These healthy baked falafels are a simple way to enjoy a classic dish with a lighter, oven-baked approach. Full of herbs, spices, and plant-based protein, they’re satisfying, versatile, and perfect for both everyday meals and meal prep. The creamy tzatziki adds freshness and balance, making this a complete and nourishing dish you can enjoy in many different ways.
