Welcome to your new favorite healthy, crispy, and incredibly easy Falafel bites! Whether you prefer them made in your Air Fryer or baked to perfection in your oven, these delicious meatless morsels, drizzled with a homemade Tzatziki dressing, are the perfect solution for a satisfying lunch or dinner. Get ready to transform your weeknight meals with this wholesome, flavor-packed recipe! This post contains affiliate links for products I’m obsessed with.
Crispy Air Fryer & Baked Falafel Bites: Healthy, Easy, Gluten-Free & Vegan Options with Tzatziki
My culinary journey is continually evolving, and a consistent goal has been to introduce more vibrant vegetarian and vegan recipes. What better way to fulfill that mission than with a truly exceptional falafel recipe that promises crispiness and incredible flavor without the need for deep-frying? This recipe is a testament to my dedication to healthy, delicious, and accessible plant-based eating.
I must confess, developing this particular falafel recipe was an extensive process. I consulted with numerous fellow food enthusiasts and even had several falafel-loving readers test the recipe before I felt confident enough to share it with you. My aim was to create falafel that was nothing short of perfect. As an avid fan of good falafel, I’ve had my share of disappointing experiences over the years, and I simply didn’t want to let you down with anything less than spectacular. The result is a recipe that’s undergone rigorous testing and has earned a seal of approval from even the most discerning falafel connoisseurs.
Understanding Falafel: A Culinary Journey
For those who might be new to the world of falafel, or perhaps just curious about its origins and components, allow me to provide a brief explanation. Falafel is a traditional Middle Eastern dish, commonly taking the form of a small patty or ball. Its primary ingredient is typically a mixture of ground chickpeas (or sometimes fava beans), which are then combined with a generous array of fresh herbs and aromatic seasonings. Think fresh parsley, vibrant cilantro, pungent garlic, shallots, and warming spices like cumin and coriander. While its roots are firmly planted in the Middle East, falafel has since become a beloved staple in Mediterranean cuisine and is now enjoyed globally.
Traditionally, falafel is deep-fried to achieve its signature crispy exterior and fluffy interior. It’s often served tucked inside a warm pita bread with a medley of fresh vegetables, presented atop a crisp salad, or simply enjoyed on its own with a dollop of tahini sauce or a refreshing Tzatziki dip. What makes falafel so universally appealing is its incredible texture and its rich, savory flavor profile, making it a fantastic and versatile meatless option. And trust me, when done right, it’s absolutely delicious!
The Secret to Perfect Falafel Ingredients
While there’s a good amount of flexibility when crafting falafel, my extensive testing led me to a combination of ingredients that consistently yielded the best results in terms of flavor, texture, and crispiness. Here’s a closer look at what makes this recipe truly special:
- Dried Chickpeas (not canned): This is perhaps the most crucial ingredient. Using dried chickpeas, soaked for 24-48 hours, is key to achieving that authentic falafel texture – light, fluffy, and never mushy. Canned chickpeas, being pre-cooked, will result in a much softer, denser falafel that won’t crisp up properly. Even after soaking, the chickpeas will still be firm; this is exactly what you want!
- Garlic & Shallots: These aromatic powerhouses provide a foundational savory flavor. While shallots offer a milder, sweeter onion flavor, you can certainly substitute with regular onion if that’s what you have on hand.
- Tons of Fresh Parsley & Cilantro: Fresh herbs are essential to falafel’s signature bright green hue and complex, herbaceous flavor. I personally love the combination of both parsley and cilantro. If cilantro isn’t your favorite, feel free to adjust the ratio or omit it entirely, replacing with more parsley.
- Coriander & Cumin: These ground spices infuse the falafel with a warm, earthy, and distinctly Middle Eastern aroma and taste. Don’t skip these; they are vital for authenticity.
- Baking Soda: A small amount of baking soda helps to lighten the texture of the falafel, contributing to that desirable fluffy interior.
- Salt: Essential for seasoning and bringing out all the wonderful flavors. Adjust to your preference.
- Gluten-Free Flour: This acts as a binder, helping the falafel hold its shape. You have several options here – gluten-free all-purpose flour works beautifully, but you can also use whole wheat flour, almond flour, or even chickpea flour to keep it gluten-free and add more chickpea goodness.
- Fresh Lemon Zest & Juice: Lemon adds a bright, zesty note that really lifts the flavors of the herbs and spices, making the falafel taste incredibly fresh.
Health Benefits of Our Air-Fried & Baked Falafel
Traditionally, falafel can be a heavier dish due to deep-frying and often being served with high-carb accompaniments like naan or pita. This can make it less ideal for those following clean eating plans like the 21 Day Fix or Weight Watchers. However, my recipe takes a significant stride towards health and wellness, making it a guilt-free pleasure! This version is not only incredibly flavorful but also gluten-free and wonderfully healthy.
The primary health advantage of this recipe lies in its cooking method. Instead of deep-frying, these falafel bites are either baked in a conventional oven or prepared in an air fryer. Both of these methods require only a minimal amount of oil, yet they still deliver that satisfyingly crispy exterior that falafel lovers crave. This dramatically reduces the fat content without sacrificing texture or taste.
Thinking about getting an Air Fryer? It’s a game-changer for healthy cooking! Check out this helpful guide for tips on Which Air Fryer Should You Buy? | Which Air Fryer is Right for You?
Beyond the cooking method, this recipe is packed with fresh herbs, which are rich in antioxidants and vitamins, and uses only a small amount of flour as a binder. By opting for a gluten-free flour, you ensure that these delicious falafel bites are suitable for those with gluten sensitivities or dietary restrictions. Chickpeas themselves are a fantastic source of plant-based protein and dietary fiber, contributing to satiety and digestive health. This recipe transforms falafel from an occasional indulgence into a regular, healthy part of your diet.
Crafting the Ideal Falafel Bowl & Serving Suggestions
One of my favorite ways to enjoy these healthy falafel bites is by building a vibrant and nutritious falafel bowl. Since chickpeas are counted as a carb on the regular 21 Day Fix plan (unless you’re on the vegan track), creating a bowl with abundant fresh vegetables helps balance the meal perfectly. I love starting with a base of leafy greens like spinach, then adding crisp cucumbers, juicy tomatoes, shredded carrots, and a scattering of briny Kalamata olives.
The crowning glory of any falafel dish, in my opinion, is a generous drizzle of homemade Tzatziki dressing. Its cool, creamy, and tangy profile perfectly complements the savory, earthy flavors of the falafel. If you’re not following the vegan plan, a sprinkle of crumbled feta cheese adds a wonderful salty, tangy dimension that truly elevates the dish. For an extra pop of freshness and flavor, garnish your bowl with a few extra fresh herbs and a wedge of lemon. The versatility of falafel means you can also serve it wrapped in whole wheat pita, alongside a grain salad, or as an appetizer with your favorite dipping sauces.
Making it Vegan & Gluten-Free: Your Dietary Guide
Yes, this falafel recipe is inherently gluten-free, thanks to the use of gluten-free flour, and it’s also completely vegan! The falafel bites themselves are plant-based, made entirely from chickpeas, herbs, and spices. This makes them an excellent choice for anyone following a vegan diet or looking for more plant-forward meal options.
However, it’s important to note that the traditional Tzatziki dressing, which typically contains Greek yogurt, is not vegan. But don’t worry, you absolutely can make this entire meal vegan-friendly! Simply substitute the plain Greek yogurt in the Tzatziki recipe with a plain, unsweetened plant-based Greek yogurt, such as one made from coconut or almond milk. Alternatively, a simple tahini sauce makes an equally delicious and authentic vegan dipping sauce that pairs beautifully with falafel.
Counting Falafel for the 21 Day Fix & Weight Watchers
For those following structured nutrition plans, it’s helpful to know how these falafel bites fit in. On the regular 21 Day Fix Plan, approximately 5 of these falafel bites count as one yellow container. If you are following the vegan plan, this same portion can be counted as one red or one yellow container, depending on your specific meal plan structure. For the homemade Tzatziki dressing, a serving of 1/8 cup would count as 1/3 of a red container.
If you’re tracking with Weight Watchers, you’ll be thrilled to know that these falafel bites can be zero points on the WW Blue Plan when using cooking oil spray for preparation and fat-free Greek yogurt for the Tzatziki. This makes them an incredibly flexible and satisfying option for those aiming to stay within their points budget. Remember that additional ingredients like feta cheese and olives would need to be accounted for separately.
Meal Prep and Storage Tips for Falafel Bites
These Easy Falafel Bites are fantastic for meal prepping, allowing you to enjoy healthy, homemade meals throughout the week with minimal effort. Here are some tips to help you:
- Make-Ahead Falafel Mixture: You can prepare the falafel mixture up to 2 days in advance. Simply blend all the falafel ingredients (except the oil) in your food processor, then transfer the mixture to an airtight container and refrigerate. This makes it super convenient to scoop and cook fresh falafel whenever you’re ready.
- Storing Cooked Falafel: Once cooked, allow the falafel bites to cool completely. Store them in an airtight container in the refrigerator for up to 3-4 days.
- Freezing Falafel: Cooked falafel freezes exceptionally well. Arrange cooled falafel in a single layer on a parchment-lined baking sheet and freeze until solid. Then transfer the frozen falafel to a freezer-safe bag or container. They can be stored in the freezer for up to 2-3 months.
- Reheating: For best results and to regain their crispiness, reheat falafel in the air fryer at 350°F (175°C) for 5-7 minutes, or in a preheated oven at 375°F (190°C) for 8-10 minutes, or until heated through and crispy. You can also microwave them, but they won’t be as crispy.
- Tzatziki Dressing: The homemade Tzatziki dressing can also be made ahead of time and stored in an airtight container in the refrigerator for up to 3-4 days. Its flavors will deepen beautifully overnight.
Having these falafel bites on hand means you’re always just minutes away from a delicious, healthy, and satisfying meal!
Looking for More Mediterranean-Inspired Recipes?
If you’ve fallen in love with the vibrant flavors of the Mediterranean, you’re in luck! This cuisine offers an abundance of fresh, healthy, and incredibly delicious options. Here are some more of my favorite Mediterranean-inspired recipes that I think you’ll adore:
- Easy Gluten-free Mediterranean Chickpea Salad | 21 Day Fix | Weight Watchers | 2B Mindset
- 21 Day Fix Mediterranean Salad with Tzatziki Dressing
- 21 Day Fix Greek Pasta Salad
- 21 Day Fix Greek Spaghetti Squash Boats {Gluten-free}
- Mediterranean Egg Cups | The Foodie and The Fix
- Mediterranean Black Lentil Salad | Healthy Seasonal Recipes
Easy Falafel Bites [Air Fryer | Oven]
Pin Recipe
Ingredients
For the Falafel
- 1 cup dried chickpeas **soaked for 24 hours, or up to two days
- 3 cloves garlic
- ½ cup shallots roughly chopped
- 1 cup parsley about 1 bunch, large stems removed and roughly chopped
- 1 cup cilantro about 1 bunch, large stems removed and roughly chopped
- ½ teaspoon coriander
- 1 teaspoon cumin
- 1½ teaspoon baking soda
- ½ -1 teaspoon salt
- 2 tablespoons gluten-free flour
- 1 teaspoon lemon zest
- 1 tablespoon lemon juice or more if needed
- Avocado oil or spray can sub another oil
For the Tzatziki dressing
- 3/4 cup plain Greek yogurt use unsweetened coconut or almond milk yogurt for 21 DF vegan plan or 4 week gut protocol
- 1/2 cucumber seeded, finely grated and drained
- 2 cloves garlic finely minced
- 1 teaspoon lemon zest plus 1 tablespoon fresh lemon juice
- 1 tablespoons chopped fresh dill
- Himalayan salt and freshly cracked black pepper
For the Bowls
- Cucumbers
- Spinach
- Tomato
- Feta cheese
- Kalamata olives
- Extra fresh herbs from above
- Slices of lemon
Instructions
Air Fryer
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Combine falafel ingredients, except for oil, in your food processor. Pulse for 2 minutes or until blended (it looks a little like guacamole when it’s ready.)
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Refrigerate mixture for 30 minutes. While the mixture is chilling, blend ingredients for the homemade Tzatziki dressing.
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Using a melon baller, scoop mixture into small falafel bites. Optional – line your air fryer with parchment to avoid sticking.
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Spray or brush bites with avocado oil and Air Fry 8-9 bites at a time on 375 for 10-14 minutes, shaking or turning halfway.
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Serve with dressing and feta cheese or in a “bowl” with veggies.
Oven
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Preheat oven to 350 degrees and line a sheet pan with parchment paper.
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Combine falafel ingredients, except for oil, in your food processor. Pulse for 2 minutes or until blended…it looks a little like guacamole when it’s ready.
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Refrigerate mixture for 30 minutes. While the mixture is chilling, blend ingredients for the homemade tzatziki dressing.
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Using a melon baller, scoop mixture into small falafel bites and place in rows on sheet pan
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Spray or brush with avocado oil and bake for 15-18 minutes, or until outside is crispy!
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Serve with dressing and feta cheese or in a “bowl” with veggies.
Notes
21 Day Fix: Regular Plan – 1 YELLOW, 1/3 RED (Tzatziki), plus any “bowl” ingredients (per serving). Vegan Plan – 1 RED, 1/3 BLUE (Tzatziki) plus “bowl” ingredients (per serving)
4WGP: 1/2 RED B, 1/3 BLUE (tzatziki) plus any “bowl” ingredients (per serving)
WW Blue Points: 0 points (using cooking oil spray and FF Greek yogurt). Feta Cheese and Olives would be extra.