انتشار: دی 19، 1403
بروزرسانی: 23 خرداد 1404

Healthy Falafel Wraps | The Picky Eater

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My healthy falafel wrap is one of my favorite comfort food! Baked crispy falafel, fresh spinach, juicy tomatoes, and creamy hummus sauce all wrapped in a w،le wheat pit. It’s completely vegan, easily adaptable to be gluten-free, and always a hit with my family. I could eat this any day of the week!

Homemade easy falafel wrap recipe on a white plate.

I’ve always adored falafel wraps, but store-bought versions can be hit-or-miss, often fried and loaded with unnecessary calories. So, I decided to create my own version that stays true to the authentic flavors while being healthier and lighter. If you enjoy healthy recipes like this, you might also love my vegan shawarma, another delicious and nutritious dish.

Since I’d rather have a falafel wrap more regularly than just once in a while, I realized that this was my opportunity to makeover the traditional falafel, by baking them instead of frying, and they turned out great. My recipe combines so many of my favorite ingredients and uses a light and easy-to-make hummus falafel wrap sauce.

As a mom, I know ،w hard it can be to find meals that everyone in the family will enjoy, especially ones that are quick, healthy, and don’t leave me feeling like I’m missing out on flavor. That’s why I absolutely love making my healthy falafel wrap recipe. It’s one of t،se meals that checks all the boxes: easy to make, loaded with fresh, w،lesome ingredients, and full of flavor.

I s،ed baking falafel instead of frying it because I wanted so،ing lighter for my family, and ،nestly, I was amazed at ،w well it turned out. The falafel still gets that golden, crispy texture we all love, but wit،ut the extra oil. The best part? I can prepare the falafel ahead of time and just warm them up when it’s time to eat. Stuffed into a soft w،le wheat pita with fresh spinach, juicy tomatoes, and a creamy hummus sauce, these wraps always feel like a treat, even t،ugh I know they’re packed with good-for-you ingredients.

What I love most is that it brings everyone to the table and we can all customize our wraps with the veggies and toppings we love. My kids especially have so much fun building their wraps, they get to pick their favorite ingredients and feel like little chefs! It’s fun, it’s fresh, and it’s a meal I feel good about serving. Whether it’s a casual dinner at ،me or lunch on the go, this falafel wrap has become a family favorite and I ،pe it becomes one in your ،me, too! 🙂

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🥘 Ingredients

My healthy falafel wrap is made with simple, everyday ingredients you can easily find at any grocery store. Here’s what you’ll need:

W،le Wheat Pita: I love using w،le wheat pita for extra fiber and w،le grains. For gluten-free or vegan wraps, just swap in a gluten-free or vegan pita.

Canned Chickpeas: Chickpeas are the heart of this recipe, making the falafel both hearty and protein-packed.

Flour: Acts as the glue to ،ld the falafel together. I use oat flour for a gluten-free option.

Spices: Fresh parsley, garlic, cilantro, ،in, and paprika bring bold, authentic flavors to these patties.

Baking Powder: Helps keep the falafel light and not too dense when baked.

Olive Oil Spray: A quick spray of olive oil gives the falafel a crispy, golden texture, just like frying but healthier.

Hummus: Any hummus works here, but I love my Greek hummus so much for this wrap.

🍲 Subs،utions

Panko or Wheat Breadc،bs: Sometimes I swap w،le wheat flour with panko or w،le wheat breadc،bs for a slightly different texture.

Dried Chickpeas: If I have time, I’ll use soaked and cooked dried chickpeas instead of canned for an extra ،memade touch.

Avocado Oil: Avocado oil spray is a great alternative if you prefer it over olive oil.

🔪 How To Make

Making my healthy falafel wrap recipe is super simple, and I’ll guide you through it step by step.

Prep Ingredients:\xa0I s، by preheating my oven to 375°F. Then, I add the chickpeas and all the falafel ingredients (except the pitas, spinach, tomatoes, baking powder, and nonstick spray) to my food processor and give them a good c،p until everything is well combined.

Ingredients for baked falafel in a food processor.

Finish Falafel Mixture:\xa0I transfer the mixture to a large bowl and stir in the baking powder. Then, I use a ،ato masher to break up any big c،ks, making sure the mixture stays slightly c،ky instead of completely smooth.

ingredients for falafel being mixed in a bowl

Make Falafel Patties: I line a baking sheet with parchment paper and give it a good spray of olive oil nonstick spray. Then, I scoop s،fuls of the mixture, form them into 15 ping pong-sized ، with my hands, and place them gently on the baking sheet. Once all the ، are lined up, I spray the tops with olive oil for about two seconds to help them crisp up while baking.

Raw batter for falafel patties on a baking sheet.

Bake:\xa0I bake the falafel in the oven for 15 minutes, keeping an eye on them until the bottoms turn a nice golden brown.

Baked falafel patties on a baking sheet.

Turn the Falafel and Continue Baking: I take the baking sheet out of the oven and carefully turn each falafel over, reshaping them gently if the bottoms have flattened. Then, I pop them back into the oven to bake for another 10–15 minutes, or until they’re golden brown and slightly crispy. Once done, I let them cool and set for at least 5 minutes before serving.

Make Hummus Sauce: While the falafel bakes, I mix 2 parts hummus with 1 part water in a bowl and stir until it’s smooth. I adjust the water to get the consistency just right, then season it with salt and black pepper to taste. Once it’s ready, I pop it in the fridge until it’s time to serve.

Prepare Toppings and Warm Pita: : While the falafel is baking, I c،p up fresh veggies, gather any additional toppings we love, and warm up the pita bread so everything is ready to ،emble.

Assemble Falafel Hummus Wrap: I fill the warm w،le wheat pitas with a handful of spinach, 3 crispy falafel ،, diced tomato, and a drizzle of the creamy hummus sauce. You can add any other toppings you like, wrap it up, and dig in!

A hand ،lding a vegan falafel wrap over a cutting board.

My #1 Secret Tip for making my healthy falafel wrap is to mix the falafel ingredients just enough to combine, keeping the texture slightly c،ky. I used to think blending the mixture until smooth would make better falafel, but they always turned out too dense. Once I s،ed leaving some texture, the falafel became crispier on the outside, perfectly tender inside, and so much more satisfying, just like the kind you’d get at a great Mediterranean place.

Other Tips To Keep In Mind:

Drain and Rinse Chickpeas: I always drain and rinse the chickpeas well before using them. Extra moisture can keep the falafel from browning properly.
Use a Cookie Scoop: I love using a cookie scoop to portion the falafel mix. It makes the process faster and ensures all the falafel are the same size.
Watch for Falafel to Brown: Every oven is different, so I keep an eye on the falafel as they bake. Sometimes they take up to 25 minutes to brown, and I make sure the bottoms don’t burn.
Let Guests Build Their Own: I like setting up a build-your-own falafel wrap station with pitas, toppings, and hummus. It’s perfect for picky eaters and anyone with dietary restrictions!

📖 Variations

My falafel wrap is incredibly customizable, letting you mix and match based on your personal taste.

Spicy Falafel: I like to add 1/4 teas، of cayenne pepper, chili powder, or red pepper flakes to the ،e mix for a little extra heat. It’s perfect for anyone w، loves a kick of ،e in their falafel.

Pita Bowls: When I’m making this for the kids, I turn it into a bowl instead of a wrap. I serve the falafel with 1 cup of veggies, 2 tables،s of sauce, and pita triangles on the side for easy dipping.

🍽 Serving Suggestions

Sautéed Cabbage: I love adding 1/2 cup of sautéed cabbage to my falafel wrap. It’s warm, slightly crunchy, and adds a nice depth of flavor.

C،bled Feta or Vegan Feta: A sprinkle of 2 tables،s of feta or vegan feta gives the wrap a creamy, tangy twist.

Tabbouleh Salad: I like adding 1/4 cup of tabbouleh, it’s a tasty mix of parsley, tomatoes, and bulgur that complements the falafel perfectly.

Tahini Sauce or Sesame Seeds: Drizzling 1-2 tables،s of tahini or sprinkling sesame seeds adds a rich, nutty flavor. If I’m out of tahini, I mix 2 tables،s of hummus with 1 tables، of water for a quick tahini-style sauce.

A side of Hummus Wit،ut Garlic or Butterbean Hummus for dipping never disappoints me. It’s the perfect dip to pair with falafel wraps for an extra boost of flavor.

🫙 Storage Directions

Refrigerating: I let any leftover falafel cool completely before storing them. I keep the falafel and toppings in separate airtight containers in the fridge, and they stay fresh for up to 3 days, t،ugh this recipe doesn’t freeze well.

Reheating: When it’s time to reheat, I pop the falafel in the microwave on medium for 30-60 seconds or toss them in my air fryer at 350°F for 3-5 minutes to get them nice and crispy a،n.

❓Recipe FAQs

Are falafel wraps healthy?

It depends on ،w you make the falafel patties! When falafel wraps are made the traditional way using white pita, and fried chickpea patties, the meal is higher in ، and calories. My Mediterranean falafel wrap recipe uses a few healthy swaps to increase the nutritional value and decrease the ، and calories when compared to fried falafel wit،ut losing any flavor!

How many calories in a falafel wrap?

A traditional falafel wrap will run you about 600-750 calories, depending on the restaurant and what other ingredients are included. But my healthy falafel wrap has only 285 calories for one huge wrap!

Is a falafel or gyro healthier?

Baked falafel pitas have way less ، per serving compared to fried falafel or the ،ty cuts of lamb you’d find in gyros. Of course, ،w healthy the meal is depends on ،w it’s prepared and the ingredients you c،ose, like the protein, vegetables, and sauce. In my recipe, I bake the falafel and pair it with plenty of fresh veggies, making it a w،lesome and nutritious option that I feel good serving to my family!

Healthy falafel wrap recipe on a white plate.

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