Healthy Baked Falafel Bowls

Name: Healthy Baked Falafel Bowls
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 can chickpeas, rinsed and drained; 1 small onion, chopped; 2 cloves garlic, minced; 1/4 cup fresh parsley, chopped; 1/4 cup fresh cilantro, chopped; 1 teaspoon cumin; 1 teaspoon coriander; 1/2 teaspoon paprika; Salt and pepper, to taste; 2 tablespoons flour; Olive oil spray; 4 cups mixed greens or quinoa; 1 cucumber, diced; 1 tomato, diced; 1 carrot, shredded; Tahini dressing (store-bought or homemade)

Highlighted under: Light Healthy Meals Ideas

I love making Healthy Baked Falafel Bowls because they are simple, nutritious, and bursting with flavor. The baked falafel comes out crispy on the outside while remaining soft on the inside, making them a guilt-free alternative to the fried version. Pairing them with a fresh salad, crunchy vegetables, and a zesty tahini dressing brings this dish to a whole new level. It’s satisfying and perfect for meal prep, which means I can enjoy healthy lunches throughout the week!

Created by

Sophie Adams

Last updated on 2026-01-06T10:49:34.440Z

During one of my attempts to eat healthier, I found myself craving falafel. I decided to try making baked falafel instead of fried, and I was pleasantly surprised by how delicious they turned out! The key is using a good amount of fresh herbs and spices, which gives the falafel a vibrant flavor without the extra oil. Pairing it with a tahini dressing adds a creamy texture that complements the crunchy falafel perfectly.

I also love how versatile these bowls are! You can customize them with your favorite veggies and grains—quinoa, brown rice, or even a mix of greens work beautifully. This recipe has quickly become a weekly staple in my home.

        Why You Will Love This Recipe
        Nutritious and packed with plant-based protein
Crispy baked falafel that will satisfy your cravings
Versatile bowls that allow for endless customization

      

Choosing the Right Ingredients

The texture and flavor of these baked falafel entirely depend on the quality of your ingredients. Fresh herbs such as parsley and cilantro not only add vibrant color but also enhance the flavor profile of your falafel. I recommend using organic chickpeas for a creamier texture. If you're short on time, you can substitute canned chickpeas with cooked dried ones—just ensure they're well-drained to avoid a mushy mixture.

When seasoning your falafel, you can adjust the spice levels to suit your taste. For a kick of heat, consider adding a pinch of cayenne pepper or a dash of hot sauce into the mixture. Remember to taste the mixture before baking to tweak the flavors, as baking can sometimes dull spices.

Perfecting Texture and Baking

Achieving that perfect balance of crispy outer layer while keeping the inside moist is crucial. When shaping the falafel, ensure they are compact yet not overly packed, as this can lead to a dense texture. Keeping them around the size of a golf ball should yield the best results, allowing them to cook evenly. When baking, flipping them halfway not only promotes even cooking but also enhances that desirable golden-brown crust.

If you notice the falafel aren't browning as much as you’d like, it could be due to the oven's heat calibration. An oven thermometer can help ensure accurate temperature. Alternatively, if they're still soft after the baking time, you can leave them in for an extra 5-10 minutes—just keep an eye on them to avoid burning.

Ingredients

Gather these fresh ingredients to make the perfect falafel bowls:

For the Falafel

1 can chickpeas, rinsed and drained
1 small onion, chopped
2 cloves garlic, minced
1/4 cup fresh parsley, chopped
1/4 cup fresh cilantro, chopped
1 teaspoon cumin
1 teaspoon coriander
1/2 teaspoon paprika
Salt and pepper, to taste
2 tablespoons flour
Olive oil spray

For the Bowls

4 cups mixed greens or quinoa
1 cucumber, diced
1 tomato, diced
1 carrot, shredded
Tahini dressing (store-bought or homemade)

Make sure to have all your ingredients ready before you start cooking!

Instructions

Follow these simple steps to create your own falafel bowls:

Blend the Ingredients

In a food processor, combine chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, paprika, salt, pepper, and flour. Pulse until just combined but not pureed.

Shape the Falafel

Form the mixture into small balls or patties. Place them on a baking sheet lined with parchment paper.

Bake the Falafel

Spray lightly with olive oil and bake in a preheated oven at 400°F (200°C) for 25 minutes, flipping halfway through, until golden and crispy.

Assemble the Bowls

In a bowl, layer your greens or quinoa, add the baked falafel, and topped with cucumber, tomato, carrot, and tahini dressing.

Enjoy your healthy and delicious falafel bowls!

Pro Tips

To enhance the flavor of your falafel, let the mixture rest in the fridge for about 20 minutes before shaping and baking.

Storage and Meal Prep Tips

These Healthy Baked Falafel Bowls are fantastic for meal prep, allowing you to enjoy nutritious lunch options throughout the week. Store the baked falafel in an airtight container in the refrigerator for up to five days. Just make sure to let them cool completely before storing to prevent condensation and sogginess.

For storage, keep the tahini dressing separate until serving to maintain the freshness of the greens and other toppings. If you want to freeze the falafel, place them in a single layer on a baking sheet until frozen, then transfer them to a freezer bag. They can be baked directly from frozen; just add a few extra minutes to the original baking time.

Serving Suggestions and Variations

These bowls are highly customizable, making them a versatile option for various tastes! Swap in different greens, like kale or spinach, or try quinoa or couscous as the base. You can also add roasted vegetables such as sweet potatoes or bell peppers for a roasted flavor that complements the falafel beautifully.

If you're looking for a variation, consider adding some pickled vegetables or olives for a tangy contrast. A sprinkle of feta or a dollop of Greek yogurt can introduce creaminess that pairs wonderfully with the crunchy elements of the bowl, enhancing the overall experience.

Questions About Recipes

→ Can I use dried chickpeas instead of canned?

Yes, just soak the dried chickpeas overnight and cook them until tender before using.

→ What can I substitute for tahini?

You can replace tahini with yogurt or hummus for a different flavor profile.

→ How long can I store leftovers?

Leftover falafel can be stored in an airtight container in the fridge for up to 3 days.

→ Can I freeze the falafel?

Yes, you can freeze uncooked falafel for up to 3 months. Bake from frozen, adding a few extra minutes to the cooking time.