High-Protein Baked Falafel
A healthy, oven-baked version of traditional falafel that’s crispy on the outside, fluffy inside, and packed with fresh herbs and spices. These protein- and fiber-rich patties make a perfect vegan snack, side, or meal-prep option.
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.
