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freshly baked falafel on parchment paper,

Low-Calorie Baked Falafel

This low-calorie baked falafel is crispy on the outside, soft and herby inside, and completely oil-free. It’s an easy, healthy, and protein-packed recipe that’s vegan and perfect for quick dinners, meal prep, or snack time.
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Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Main dish
Cuisine: American with Mediterranean influence
Calories: 160
Ingredients Method Notes

Ingredients
  

  • 1 ½ cups dried chickpeas soaked overnight
  • 1 small onion chopped
  • 3 garlic cloves
  • ½ cup fresh parsley leaves
  • ½ cup fresh cilantro leaves
  • 1 tsp cumin powder
  • 1 tsp coriander powder
  • ½ tsp paprika optional
  • ½ tsp baking soda
  • 2 tbsp flour chickpea or all-purpose
  • Salt and pepper to taste
  • 1 –2 tbsp olive oil for brushing before baking
Optional Add-ins:
  • Small handful of spinach or grated carrot for extra veggies
  • Zest of ½ lemon for freshness

Method
 

Step 1: Soak the Chickpeas
  1. Rinse and soak the dried chickpeas in plenty of water overnight (at least 12 hours). They’ll expand to about three times their size. Drain and pat dry before using.
Step 2: Blend the Mixture
  1. In a food processor, add soaked chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, paprika, baking soda, flour, salt, and pepper.
  2. Pulse several times until it looks coarse and grainy — not smooth. It should hold together when squeezed.
Step 3: Chill the Mixture
  1. Transfer the mixture to a bowl and refrigerate for about 30 minutes. This helps the falafel hold its shape and keeps it from crumbling.
Step 4: Shape and Prepare for Baking
  1. Preheat your oven to 400°F (200°C).
  2. Line a baking sheet with parchment paper. Shape the mixture into small balls or patties, about the size of a golf ball. Place them on the sheet and lightly brush or spray each one with olive oil.
Step 5: Bake
  1. Bake for 20–25 minutes, flipping halfway through. The falafel should be golden brown and slightly crisp on the outside.
Step 6: Serve and Enjoy
  1. Serve warm with tahini sauce, yogurt dip, or tucked into pita with veggies. These also taste great over salads or grain bowls.

Notes

  • Always use dried chickpeas — canned ones make the mix too soft.
  • Don’t skip the chilling step; it helps the falafel hold together.
  • These freeze really well! Reheat them in the oven for 10 minutes at 350°F (175°C) for a crispy texture.
  • Add fresh herbs like dill or mint if you like — they blend beautifully with the flavor.