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4.8 from 18 votes

Easy Baked Falafel Wraps - Gluten Free

Lightened up baked falafel wraps are just as delicious as its traditionally fried version, at a reduction of the calories and fat.

Prep Time
15 mins
Cook Time
15 mins
Soaking Time
8 hrs
Total Time
35 mins
Servings: 4 Servings (makes approx 20-22 falafel)
Calories: 268 kcal
Course: Main Course
Cuisine: Mediterranean

Ingredients

  • 1 cup dry/uncooked chickpeas soaked overnight. (Do NOT use canned)
  • 1 cup Cilantro or parsley roughly chopped and loosely packed
  • 1 yellow onion roughly chopped
  • 4 tablespoon lemon juice approx 1 large lemon
  • 2 tablespoon olive oil
  • 1 teaspoon dried basil
  • 2 teaspoon garlic powder
  • 1.5 teaspoon cumin
  • ½ teaspoon baking powder
  • ¾ teaspoon sea salt
  • ¼ teaspoon black pepper
Optional Ingredients
  • whole wheat pita gluten free if needed
  • tomato
  • cucumber
  • red onion
  • fresh cilantro, parsley or dill
  • Tahini

Instructions

    Cup of Yum
  1. Line a baking tray with parchment and preheat your oven to 400 degrees F.
  2. Drain chickpeas well and add to your food processor along with all remaining ingredients. Process until crumbly but not pureed. Do not over process.
  3. Form the mixture into small (1-1.5") balls, squeezing out excess moisture with your hands, then flatten slightly and shape into patty/nugget shape. Place on prepared baking sheet.
  4. Bake for 15 minutes and then flip your falafel and bake for another 5 minutes until lightly golden brown. Don't overcook your falafel or they will get too dry.
  5. Serve in pitas with your favourite toppings and sauces or use as salad toppers.

Notes

  • Make sure to thoroughly drain your chickpeas and pat them and your parley or cilantro dry with a clean dish towel before transferring to your food processor.
  • Squeeze out extra moisture over your kitchen sink when forming your falafel balls, before flattening into a disc shape.
  • Don't over process your ingredients in the food processor. You want a slightly chunky mixture for the best possible texture. (Refer to image above.)
  • Do not sub for canned chickpeas, as they'll be very mushy and alter the texture of your falafel.
  • Serving size is for one fourth of the recipe or approx 5 falafel of the 20 falafel yield.
  • Pita, wrap, or additional toppings are not included in the calculation.
  • Leftovers keep refrigerated for up to 4 days. Store in a sealed container and reheat in the oven at 350 degrees for about 10 minutes.

Nutrition Information

Calories 268cal (13%) Carbohydrates 36g (12%) Protein 11g (22%) Fat 10g (15%) Monounsaturated Fat 6g Sodium 507mg (21%) Potassium 554mg (16%) Fiber 10g (40%) Sugar 7g (14%) Vitamin A 317IU (6%) Vitamin C 11mg (12%) Calcium 106mg (11%) Iron 4mg (22%)

Nutrition Facts

Serving: 4Servings (makes approx 20-22 falafel)

Amount Per Serving

Calories 268

% Daily Value*

Calories 268cal 13%
Carbohydrates 36g 12%
Protein 11g 22%
Fat 10g 15%
Monounsaturated Fat 6g 30%
Sodium 507mg 21%
Potassium 554mg 12%
Fiber 10g 40%
Sugar 7g 14%
Vitamin A 317IU 6%
Vitamin C 11mg 12%
Calcium 106mg 11%
Iron 4mg 22%

* Percent Daily Values are based on a 2,000 calorie diet.