This healthy falafel recipe is keto, a vegan complete protein, gluten-free, and this easy low carb baked falafel without chickpeas is yummy!
This cauliflower falafel with hemp hearts, healthy keto-friendly ingredients, and no beans has a great texture and tastes amazing! It is easy to make and the falafel mix can be made in advance, plus the falafel is freezer-friendly, making it perfect for healthy meal prep! It is a great vegan protein source and makes a delicious healthy snack, appetizer, or main course. For a healthy low-carb meal, try serving it with this quick and easy Tabbouleh Salad.
Is Falafel Healthy?
I always wondered, “Is falafel healthy?” Whenever I saw falafel served at a restaurant it was always deep fried. It is also traditionally made with chickpeas or beans, which are healthy, but also high in carbohydrates. I always wanted to try falafel, but I considered it somewhat unhealthy. So, I decided to attempt making a healthy falafel recipe that I can enjoy guilt-free. It took many attempts to perfect it, but I finally did it and it is good!
This falafel is healthy, flavorful, and packed with plant protein providing all 9 essential amino acids. These healthy falafels are baked in the oven instead of being fried and require a minimal amount of oil. They are also low in carbohydrates, grain-free, gluten-free, and filled with healthy ingredients!
Healthy Low Carb Falafel Ingredients
These healthy low-carb falafel ingredients are keto-friendly, plant-based, vegan, gluten-free, and packed with vitamins, minerals, antioxidants, healthy fats, and omega-3s.
- cauliflower – fresh riced cauliflower. Do not use frozen.
- fresh herbs – fresh flat-leaf parsley.
- almond flour – fine ground almond flour.
- hemp hearts – hulled hemp seeds.
- pepitas – raw unsalted shelled pumpkin seeds.
- flax – ground flaxseed or flaxseed meal. Brown or golden flax both work.
- onion – yellow, white, or red, depending on your preference. I used a yellow onion.
- garlic – fresh cloves of garlic.
- spice – cumin, coriander, paprika, turmeric for lots of flavor.
- salt and pepper – I used fine Himalayan pink salt and freshly ground black pepper.
How to Make Healthy Baked Falafel
To make healthy baked falafel, use fresh riced cauliflower. You can use either store-bought cauliflower rice, or add florets to a food processor and pulse into a rice texture. The falafel mix can be made in advance and stored in the fridge until ready to use.
Add the riced cauliflower and half of the hemp hearts, reserving the other half, to a food processor. Add the rest of the ingredients to the processor, secure the lid, pulse for 5 seconds, scrape the sides, pulse another 5 seconds, scrape, then add the reserved half cup of hemp hearts and pulse for 5 seconds. Do not over-blend. Transfer the mix to an airtight container and refrigerate for at least 30 minutes or until ready to use.
Preheat oven to 375 degrees Fahrenheit. Line a baking sheet with parchment paper and generously spray or grease with olive oil or avocado oil.
Form the falafel into balls approximately 1 inch in diameter, which is about 1 heaping or rounded tablespoon, then roll each ball in the oil as you place them onto the prepared baking sheet.
Bake for 15 minutes, flip, then, bake for another 15 – 20 minutes or until golden brown. Remove from the oven and allow to cool on the pan for 5 – 10 minutes before serving.
How to Freeze and Reheat Falafel
Once the fully cooked falafel has cooled to room temperature, place the falafels into an air-tight and freezer-safe container, then freeze until ready to use.
To reheat falafel, preheat oven to 350 degrees Fahrenheit. Line a baking sheet with parchment paper, then arrange the frozen falafel balls into a single layer and bake at 350 for 10 – 15 minutes, depending on your oven.
What to Serve with Falafel
You can serve falafel with so many things and in so many ways! Traditionally, falafel is served with pita bread, salad, dip, or sauce and it can also be used to make vegan gyros. I have some more healthy ideas to try below.
- Arugula Salad
- Asparagus with Goat Cheese Sauce
- Cauliflower Tabbouleh
- Cilantro Lime Cauliflower Rice
- Classic Hummus
- Greek Cucumber Salad
- Pear Salad
- Pumpkin Hummus
- Roasted Carrot Hummus
- Sunflower Tahini
- Tuscan Cauliflower Rice
- Tzatziki
- Warm Spinach Salad
Healthy Falafel
Ingredients
- 2 cups cauliflower riced fresh cauliflower (see notes)
- 1 cup parsley fresh
- 1 cup hemp hearts divided
- 1/2 cup almond flour
- 1/2 cup pepitas raw unsalted
- 1/4 cup onion roughly chopped
- 8 cloves garlic
- 2 tablespoons flax ground flaxseed or flaxseed meal
- 2 teaspoons cumin
- 2 teaspoons coriander
- 2 teaspoons paprika
- 1 teaspoon turmeric
- 1 teaspoon baking powder gluten-free double acting
- 1 teaspoon salt
- 1 teaspoon pepper
- avocado oil or olive oil
Instructions
- Add the riced cauliflower and half of the hemp hearts, reserving the other half, to a food processor. Add the rest of the ingredients to the processor, secure the lid and pulse for 5 seconds, scrape the sides, pulse another 5 seconds, scrape, then add the reserved half cup of hemp hearts and pulse for 5 seconds. Do not over-blend. Transfer the mix to an airtight container and refrigerate for at least 30 minutes or until ready to use.
- Preheat oven to 375 degrees Fahrenheit. Line a baking sheet with parchment paper and generously spray or grease with olive oil or avocado oil.
- Form the falafel into balls approximately 1 inch in diameter, which is about 1 heaping or rounded tablespoon, then roll each ball in the oil as you place them onto the prepared baking sheet in a single layer.
- Bake for 15 minutes, flip, then, bake for another 15 - 20 minutes or until golden brown. Remove from the oven and allow to cool on the pan for 5 - 10 minutes before serving.
Notes
- Cauliflower - Only use fresh cauliflower, not frozen. You can use either store-bought cauliflower rice, or add florets to a food processor and pulse into a rice texture.
- The falafel mix can be made in advance and stored in the fridge until ready to use.
- How To Freeze and Reheat - Once the fully cooked falafel has cooled to room temperature, place the falafels into an air-tight and freezer-safe container, then freeze until ready to use. To reheat, preheat oven to 350 degrees Fahrenheit. Line a baking sheet with parchment paper, then arrange the frozen falafel balls in a single layer and bake at 350 for 10 - 15 minutes.
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