Low-Fat Baked Falafel Recipe

By
Saad Fayed
Saad Fayed
A restaurateur and food writer, Saad Fayed has published hundreds of recipes and articles about Middle Eastern cuisine.
Learn about The Spruce Eats' Editorial Process
Updated on 02/26/21
Low-Fat Baked Falafel Recipe

The Spruce / Diana Chistruga
Prep: 10 mins
Cook: 20 mins
Total: 30 mins
Servings: 2 servings
Nutrition Facts (per serving)
1059 Calories
31g Fat
159g Carbs
43g Protein
Show Full Nutrition Label Hide Full Nutrition Label
×
Nutrition Facts
Servings: 2
Amount per serving
Calories 1059
% Daily Value*
Total Fat 31g 40%
Saturated Fat 5g 23%
Cholesterol 0mg 0%
Sodium 1400mg 61%
Total Carbohydrate 159g 58%
Dietary Fiber 28g 99%
Protein 43g
Calcium 430mg 33%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Deep-fried falafel not in your diet? Try it baked! Baked falafel is still crunchy on the outside and delicious on the inside.

Baked falafel can be served the same way fried falafel would be served. Try it in a pita sandwich with tahini and veggies or on a platter with some hummus and a Middle Eastern salad. French fries are sometimes added to the pita with the falafel instead of vegetables.

Falafel can be served alone and is often accompanied by hummus, baba ghannouj, fresh pita bread, fries, and a salad.

Ingredients

  • 2 tablespoons olive oil
  • 1 (15- to 19-ounce) can chickpeas (drained)
  • 1 small onion (chopped)
  • 2 garlic cloves (chopped)
  • 1 tablespoon fresh parsley (chopped)
  • 2 tablespoons all-purpose flour
  • 1 teaspoon coriander
  • 1 teaspoon cumin
  • 1/2 teaspoon baking powder
  • Salt (to taste)
  • Pepper (to taste)

Steps to Make It

  1. Gather the ingredients.

    Low-Fat Baked Falafel Recipe ingredients

    The Spruce / Diana Chistruga

  2. Drizzle olive oil evenly in shallow baking dish. Preheat oven to 350 F.

    greased baking dish

    The Spruce / Diana Chistruga

  3. While oven is preheating, mash chickpeas with mortar and pestle or in food processor. Add onions and garlic and blend.

    chickpeas, onions, and garlic in a food processor

    The Spruce / Diana Chistruga

  4. Add remaining ingredients to make a thick paste-like consistency.

    chickpea mixture with spices in a food processor

    The Spruce / Diana Chistruga

  5. Shape into ping pong size balls and place in preheated baking dish.

    falafel balls on a baking sheet

    The Spruce / Diana Chistruga

  6. Bake for 15 to 20 minutes, turning halfway through cooking.

    Low-Fat Baked Falafel Recipe on a baking sheet

    The Spruce / Diana Chistruga

How to Store and Freeze

Falafel can be frozen for later use. After baking, allow them to cool down and place the baking sheet in the freezer for about 1 hour. Then pull back out and place in a freezer safe bag. They will keep in the freezer for about 6 months.