Baked falafel wraps

Aug 30, 2022 • 30 min

This tasty recipe offers a balance of Mediterranean flavors with a satisfying vegetarian flair. Most of all, it’s delicious, with lots of filling fiber and nutrient-rich veggies, chickpeas and yogurt.


  • 1 tbsp garlic (minced)
  • 1 small onion (chopped) 
  • 1 tbsp curry powder
  • ¼ tsp cayenne pepper
  • 2 tbsp cilantro (minced)
  • 1 tbsp parsley (minced)
  • 1 tbsp olive oil
  • 2 cans of garbanzo beans (chickpeas) (15 oz ea, drained and rinsed)
  • 1½ tbsp whole wheat or all-purpose flour
  • 2 tsp baking powder  
  • ½ tsp salt (optional)   
  • ½ tsp black pepper
  • 1 tbsp sesame seeds
  • 1 cup plain nonfat Greek yogurt
  • ¼ cup tahini
  • 1 tbsp garlic (minced)
  • 1 tbsp parsley (minced) 
  • 4 whole wheat pitas (cut in half)
  • 2 tomatoes (sliced into 8 slices each)
  • ½ red onion (thinly sliced)
  • nonstick cooking spray 


Step 1:

Preheat oven to 450° F. Line a large baking sheet with parchment paper coated generously with cooking spray. Set aside

Step 2:

In a food processor or blender, add garlic, onion, curry powder, cayenne pepper, cilantro, parsley and olive oil. Blend into a paste.

Step 3:

Add in garbanzo beans. “Pulse” to chop beans into the onion paste (above). Do not blend the beans into a paste—the falafel should be slightly chunky.

Step 4:

Add flour, baking powder, salt (optional), and ground black pepper. Pulse until lightly mixed.

Step 5:

Refrigerate falafel mixture for 15-20 minutes.

Step 6:

Refrigerate falafel mixture for 15-20 minutes.

Scoop falafel into balls that are about 2 tbsp of mixture (or ⅛ cup). Place on baking sheet and repeat to make 16 falafel balls.

Step 7:

Spray falafel balls with cooking spray and sprinkle with sesame seeds.

Step 8:

Bake on bottom rack of oven for 15 minutes.

Step 9:

Bake on bottom rack of oven for 15 minutes.

Step 10:

Once the falafel is done baking, stuff two falafel balls into half of a whole wheat pita. Or use lettuce wraps to cut carbs. (Note: Ingredient changes will alter the nutrition analysis of the recipe.)

Step 11:

Add 2 tbsp yogurt tahini sauce, a couple slices of tomato, and a few slices of red onion. 

Nutrition Facts

8 Servings

Serving Size: ½ pita, 2 pieces of falafel, 2 Tbsps. sauce

Amount per serving

Calories 285

Total Fat 9g; Saturated Fat 1g

Cholesterol 0mg

Sodium 370mg

Total Carbohydrate 42g; Dietary Fiber 9g; Total Sugars 7g

Protein 14g

Potassium 450mg