These oven-baked falafels are a lighter twist on the classic Middle Eastern favorite—crispy outside, tender inside, and bursting with fresh herbs.
Made with protein-packed chickpeas, they’re naturally vegan, rich in fiber, and low in saturated fat, making them a nourishing option for any meal.
With simple prep and everyday ingredients, this recipe is perfect for quick dinners, healthy snacks, or meal prep you can enjoy all week.
High-Protein Baked Falafel
Equipment
- 1 large mixing bowl
- 1 Food processor with blade attachment
- 1 Airtight container (for chilling mixture)
- 1 Baking Sheet
- 1 Parchment paper or silicone baking mat
- 1 Basting brush (for olive oil)
- Measuring Cups & Spoons
Ingredients
For the Falafel:
- 2 cups dried chickpeas uncooked
- ½ teaspoon baking soda
- 1 teaspoon chickpea flour
- 1 teaspoon baking powder
- 1 cup fresh parsley leaves
- ¾ cup fresh cilantro leaves
- ½ cup fresh dill
- 1 small yellow onion quartered
- 7 –8 garlic cloves peeled
- 1 tablespoon ground black pepper
- 1 tablespoon ground cumin
- 1 tablespoon ground coriander
- 1 teaspoon cayenne pepper optional
- 1 teaspoon kosher salt or to taste
- 2 tablespoons sesame seeds
- 2 –3 tablespoons extra virgin olive oil for brushing/coating
Optional for Serving:
- Tahini sauce
- Hummus
- Pita bread or pita pockets
- Mediterranean cucumber-tomato salad or sliced cucumber & tomatoes
- Baby arugula
- Pickles like pickled turnips
Instructions
- Soak the Chickpeas (Overnight Preparation): Begin by placing the dried chickpeas in a large mixing bowl. Add the baking soda, which helps soften the legumes during soaking. Cover the chickpeas with plenty of cold water—at least two inches above their surface, since they will double in size as they absorb water. Allow them to soak for a minimum of 18 hours, or overnight, until the chickpeas are noticeably larger and tender enough that you can easily split one in half with gentle pressure. This step is essential—never substitute canned chickpeas, as they will not yield the same firm, fluffy texture and may cause the falafel to fall apart while cooking.
- Drain and Dry the Chickpeas: Once soaked, drain the chickpeas thoroughly in a colander. Pat them dry with a clean kitchen towel to remove excess moisture—this ensures your mixture doesn’t become too wet, which could prevent the falafel from holding together properly.
- Prepare the Falafel Mixture (Herbs + Spices): Transfer the soaked and dried chickpeas into the bowl of a food processor fitted with a sharp blade. Add the chickpea flour and baking powder, which will act as binding and leavening agents. Next, add the fresh parsley, cilantro, and dill—these herbs give falafel its signature vibrant green color and fresh, aromatic flavor. Add the quartered onion and peeled garlic cloves for depth and sharpness. Finally, season generously with ground black pepper, cumin, coriander, cayenne (if you like heat), and a good pinch of kosher salt.
- Pulse the Mixture Until Coarse and Even: Secure the food processor lid and begin pulsing in 30–40 second bursts. Stop occasionally to scrape down the sides, ensuring no large chunks remain. You’re looking for a coarse, grainy texture—similar to fine sand—not a smooth paste. The mixture should hold together when pressed between your fingers but still have enough texture to give the falafel a light, fluffy interior after baking.
- Chill the Mixture (Essential for Binding): Transfer the processed mixture into an airtight container. Cover tightly and refrigerate for at least 1 hour. This resting period allows the ingredients to firm up, the herbs to meld with the spices, and the baking powder to activate slightly. For the best results, you can leave the mixture to chill for up to 24 hours.
- Preheat the Oven and Prepare the Baking Sheet: When ready to bake, preheat your oven to 350°F (175°C). Lightly grease a large baking sheet with extra virgin olive oil, or line it with parchment paper for easier cleanup. This prevents the falafels from sticking and helps them crisp up nicely on the bottom.
- Shape the Falafel Patties: Stir the sesame seeds into the chilled falafel mixture until evenly distributed. With clean, slightly damp hands (this prevents sticking), scoop out about 1 tablespoon of the mixture and shape it into a small ball or disk about ½-inch thick. Place each falafel onto the prepared baking sheet, leaving a little space between them. Continue shaping until all the mixture is used—this recipe makes about 24 falafels.
- Brush with Olive Oil for Crispiness: Once all the falafels are shaped, lightly brush or spray the tops with extra virgin olive oil. This step is key to achieving a golden, crispy crust in the oven, mimicking the effect of frying but without the extra oil.
- Bake the Falafel (Flip for Even Browning): Place the baking sheet in the preheated oven and bake for about 8 minutes. Carefully flip each falafel with a spatula, then return them to the oven for another 7–12 minutes, or until the falafels are evenly golden brown on both sides and cooked through. Keep an eye on them during the last few minutes—baking time may vary slightly depending on your oven.
- Cool Briefly and Serve: Once baked, remove the falafels from the oven and allow them to cool for 3–5 minutes on the baking sheet. This short rest helps them firm up while remaining fluffy inside. Serve them warm and fresh, either as part of a mezze platter with hummus, tahini sauce, and pickled vegetables, or tucked into pita bread with salad greens and cucumber-tomato salad.
Notes
- Always start with dried chickpeas soaked overnight—never use canned, as they won’t hold together.
- Make sure the chickpeas are well-drained and patted dry before processing.
- The mixture should be coarse, not a smooth paste, for the best fluffy texture.
- Chilling the mixture for at least 1 hour helps the falafel hold its shape.
- Sesame seeds add nutty flavor and crunch—toast them lightly for extra depth.
- Brush the falafels with olive oil before baking to mimic fried crispiness.
- Flip halfway through baking to ensure even browning.
- Fresh herbs (parsley, cilantro, dill) are essential for color and flavor—avoid dried substitutes.
- Serve falafel warm for the best taste and texture.
- You can freeze unbaked patties and cook straight from frozen.
Chef’s Secrets for Perfect Falafel
The secret to irresistible falafel lies in preparation and texture.
First, always use dried chickpeas that have soaked overnight; this ensures the patties hold together without becoming mushy.
When processing, aim for a coarse, crumbly texture instead of a smooth paste—this creates a light, fluffy inside after baking.
Chilling the mixture is equally important, as it allows the herbs and spices to meld while firming up the dough for easy shaping.
Finally, brushing the tops with olive oil before baking gives you that golden, crispy crust without the heaviness of frying.
Serving Suggestions You’ll Love
Baked falafel is wonderfully versatile and can be enjoyed in countless ways.
For a classic presentation, tuck them into warm pita pockets with creamy tahini sauce, crisp cucumbers, juicy tomatoes, and peppery arugula.
They also shine as part of a mezze platter, paired with hummus, baba ganoush, pickled vegetables, and fresh salads.
For a lighter meal, serve them over a grain bowl with quinoa, roasted vegetables, and lemony yogurt sauce.
These falafels also make a high-protein snack on their own—simply enjoy them warm with your favorite dipping sauce.
Storage Tips for Freshness
Falafel tastes best when served fresh, but you can easily store them for later.
Once baked and cooled, place them in an airtight container and refrigerate for up to 4 days.
To reheat, pop them in a 350°F (175°C) oven for 8–10 minutes until warmed through—this restores their crispiness better than microwaving.
For longer storage, freeze unbaked patties on a tray until solid, then transfer them to a freezer-safe bag.
They’ll keep for up to one month and can be baked directly from frozen with just a few extra minutes of cooking time.
Frequently Asked Questions
1. Can I use canned chickpeas instead of dried?
No, canned chickpeas are too soft and will not hold their shape when baked. They often lead to falafels that fall apart. Always use dried chickpeas soaked overnight for authentic texture and taste.
2. How do I make falafel extra crispy?
Brushing the tops with olive oil before baking is key. For even more crunch, place the falafels on a preheated baking sheet or use a convection setting if your oven has one.
3. Can I prepare the mixture ahead of time?
Yes! The mixture can be made and stored in the refrigerator for up to 24 hours before shaping and baking. This not only saves time but also helps the flavors develop more fully.
4. What can I serve falafel with?
Falafel pairs beautifully with pita bread, tahini, hummus, cucumber-tomato salad, and pickled vegetables. For a lighter meal, try serving them over greens, grain bowls, or alongside roasted vegetables.
5. How do I prevent falafel from falling apart?
The most common reason is excess moisture. Make sure the chickpeas are well-drained and patted dry before processing. Also, avoid over-processing the mixture into a paste—keep it coarse for the best results.
