Baked Falafels with Tzatziki Sauce

One of my husband’s favorite things to order out are falafels… I never had actually had them until I met him and I must say – they are absolutely amazing!

It’s basically this little deep fried chickpea nugget packed flavors of smoked paprika, cumin, oregano and then paired with a refreshing cucumber tzatziki sauce – which ends up being a delicious combination that just works perfectly together!

And with a few changes my Baked Falafels end up being under 150 calories per serving!!

Perfect to add to a salad for lunch or stuffed in a pita topped with that delicious tzatziki sauce for a filling dinner!

Baked Falafels with Tzatziki Sauce Ingredients:

For the Falafels:

1 – 15 ounce can garbanzo beans (chickpeas), rinsed and drained
1/2 sweet onion, chopped 
4 garlic cloves, minced
2 tsp. dried oregano
1 tsp. salt
1 tsp. cumin
1 tsp. smoked paprika
1/4 tsp. cayenne pepper
1/4 tsp. pepper
2 tbsp. gluten free flour (or all purpose flour)
1/2 tsp. baking powder
1 tbsp. avocado oil

For the Tzatziki Sauce:

1 cup plain nonfat Greek yogurt
1/2 cucumber (peeled, seeded, diced)
1 tsp. minced garlic
1 tsp. olive oil
salt and pepper

Optional:

pita pockets (I used the SMART POCKETS, a 100-calorie pita pocket)
shredded lettuce
diced tomatoes
diced cucumbers
feta cheese
sliced red onion

Directions:

  1. You will want to make the falafels first: start by using a food processor and pulse onion and garlic until minced.
  2. Add drained and rinsed chickpeas to the food processor and pulse together until fully combined.
  3. Then add salt, cumin, oregano, smoked paprika, baking powder and flour. and egg. Pulse together until all ingredients are combined and smooth.
  4. To make the falafels; line a baking sheet with foil. Using a cooking scoop (you can use your hands if you don’t have a scoop) scoop the falafel mixture, drop into your hand and roll into a ball. Place onto baking sheet, repeat until you’ve used all the falafel mixture, you should have about 12 falafel “balls”.
  5. Place baking sheet in the fridge until ready to cook.
  6. While they are in the fridge you can make the tzatziki sauce.
  7. Combine Greek yogurt, chopped cucumber, garlic, salt and pepper (to taste), drizzle in the olive oil and stir to combine. Set in the fridge until ready to serve.
  8. Preheat oven to 425°.
  9. In a large non-stick skillet heat 1 tbsp. olive oil on medium-high heat.
  10. Once the oil is hot place the falafels in the pan and cook for about 2 minutes on each side (You should be able to fit all of them in a large skillet).
  11. Place the seared falafels back on foil lined baking sheet and put into the oven for 10-15 minutes, flipping halfway in-between.
  12. Once they are all cooked you can start to build your falafel in a pita, wrap or just have them by themselves with toppings and of course tzatziki sauce.

Nutritional Information: *

For the Falafels:

Servings: 4
Serving Size: 3 falafels

Calories: 148
Fat: 4 g
Carbohydrates: 22 g
Sugar: 1 g
Fiber: 6 g
Sodium: 332 mg (w/o added salt)
Protein: 6 g

* The nutritional information is just for the falafel patty – you will have to account for the pita, sauce and additional toppings.

For the Tzatziki Sauce: 

Servings: 9
Serving Size: 2 tbsp. approx.

Calories: 24
Fat: 1 g
Carbohydrates: 2 g
Sugar: 1 g
Fiber: 0 g
Sodium: 14 mg (w/o added salt)
Protein: 4 g

Emily

EMILY NESS is a full-time food and lifestyle author who’s passionate about developing simple yet mouth-watering recipes that anyone can make. Since founding her website CookingUpHappiness.com in 2013, she’s went on to share her passion for cooking healthy and tasty recipes with the thousands of people around the world.
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Emily Ness - Cruise

Sharing a passion for food and fitness to live a healthy lifestyle - with the occasional hint of chocolate.

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