These Oven Baked Falafel are a delicious healthier alternative to traditional falafel, with a crisp exterior, soft centre and all the classic herby flavours you would expect. Baking them instead of deep frying keeps them lighter while still making them incredibly satisfying.
They are perfect served with a mixed salad and some homemade mint yogurt for a simple lunch, but they are just as good packed up for picnics, lunchboxes or meal prep. You can make them with either dried chickpeas or canned chickpeas depending on what you have on hand, making them an easy and versatile recipe for any day of the week.
Calories in Oven Baked Falafel
This recipe serves 4 and is 255 calories per serving (3 falafel)
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If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie needs using a reliable calorie calculator. The calorie counts provided are estimates and can vary depending on the exact ingredients and portion sizes you use. Using your own calculations helps ensure you're meeting your individual needs. A calorie calculator can help you make informed choices and stay on track with your goals.
See the recipe card for full nutritional estimation.
Ingredients Notes
To make this recipe you will need the following ingredients:
- Chickpeas: Chickpeas are the base of the falafel and provide a creamy texture while adding protein and fibre. Canned chickpeas work perfectly for convenience, but cooked dried chickpeas can also be used.
- Sweet Potato: Sweet potato helps bind the mixture together and adds a subtle sweetness that works beautifully with the herbs and spices.
- Red Onion: Red onion adds flavour and a little sweetness while keeping the falafel moist.
- Garlic: Fresh garlic adds plenty of flavour and is an essential ingredient in any good falafel mixture.
- Ground Cumin and Ground Coriander: These classic spices give the falafel their distinctive flavour and add warmth without making them spicy.
- Salt: Helps bring all the flavours together and enhances the herbs and spices.
- Eggs: The eggs help bind the mixture together and ensure the falafel hold their shape while baking.
- Fresh Parsley: Adds freshness, colour and flavour to the falafel mixture.
- Fresh Coriander/Cilantro: Adds another layer of fresh herb flavour and is a traditional addition to falafel.
- Spray Oil: Helps the falafel become golden and lightly crisp on the outside while keeping them lighter than deep-fried versions.
Mint Yogurt
- Yogurt: Provides a cool, creamy contrast to the warm spiced falafel. Greek yogurt works particularly well.
- Lemon Juice: Adds freshness and brightness to the yogurt sauce.
- Fresh Mint: Gives the yogurt a refreshing flavour that pairs perfectly with the herbs and spices in the falafel.
- Salt: Enhances the flavour of the mint yogurt.
- Honey: Adds a touch of sweetness to balance the lemon and mint.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Variations and Substitutes
There are plenty of ways to adapt these Oven Baked Falafel depending on what you have on hand, whether you want to change the herbs, adjust the spices or vary the dip.
- Sweet Potato Swap: Sweet potato helps bind the mixture and adds a subtle sweetness. You can substitute it with butternut squash, canned pumpkin or even regular mashed potato if preferred.
- Herbs: Fresh parsley and coriander/cilantro give the falafel plenty of flavour, but you can use all parsley or all coriander if you prefer. Fresh mint can also be added to the falafel mixture for a different flavour.
- Onion: Red onion adds sweetness and colour, but white onion, brown onion or shallots can be used instead.
- Spices: Cumin and coriander are classic falafel flavours, but you can add paprika, smoked paprika, chilli flakes, cayenne pepper or a little garlic powder for extra flavour.
- Make Them Spicier: Add some finely chopped chilli or extra chilli flakes to the mixture if you enjoy a little heat.
- Mint Yogurt Variations: Instead of mint, try fresh dill, parsley or coriander in the yogurt sauce. You can also swap the honey for maple syrup or leave it out completely.
- Yogurt Options: Greek yogurt works particularly well for the dip, but natural yogurt, dairy-free yogurt or even soured cream can be used.
- Serve Them Differently: Shape the mixture into larger patties and serve them as falafel burgers, or make smaller bite-sized versions for appetizers and party platters.
Serving Suggestions
I love serving these Oven Baked Falafel with a simple mixed salad and the mint yogurt dip. It makes a fresh, satisfying lunch that is packed with flavour and perfect for warmer days.
They are also delicious tucked into a wrap or pita with lettuce, cucumber, tomatoes, red onion and a drizzle of the mint yogurt or your favourite dressing. You can serve them in grain bowls with quinoa, rice or couscous, or alongside roasted vegetables for a more substantial meal.
For a snack or appetizer, serve them with extra dips such as hummus, tzatziki or a spicy yogurt sauce. They are also great as part of a mezze-style platter with olives, chopped salad and warm flatbreads.
Storing and Reheating
Storing: Allow the falafel to cool completely, then store them in an airtight container in the refrigerator for up to 4 days. Store the mint yogurt separately in the fridge and use within 3-4 days.
Reheating: Reheat the falafel in the oven, air fryer or microwave until heated through. The oven or air fryer will give the best texture and help bring back some of the crispness on the outside.
Note on Freezing: I generally do not recommend it. Because of the chickpeas and sweet potato, the texture can become a little softer and more crumbly once thawed and reheated. They are definitely best enjoyed fresh or refrigerated and reheated within a few days.
More Side Dishes
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Recipe Card
Oven Baked Falafel
These Oven Baked Falafel are packed with chickpeas, sweet potato, fresh herbs and warming spices, creating a healthier homemade version that is perfect for salads, wraps, lunchboxes or dipping into a cool mint yogurt sauce.
Ingredients
For the Falafel:
- 2 cups (340g) of cooked chickpeas, drained
- 1 cup (225g) of plain mashed cooked sweet potato
- 2 cloves of garlic, crushed
- 1 teaspoon of ground cumin
- 1 teaspoon of ground coriander
- 1 teaspoon of salt
- 2 large eggs
- handful of fresh parsley
- handful of fresh coriander (cilantro)
- olive oil spray
For the Dip:
- ½ cup (122g) of plain fat free yoghurt
- juice of half a lemon
- bunch of fresh mint, finely chopped
- 2 teaspoons of honey
- pinch of salt and black pepper to season
Instructions
- Preheat oven to 180c fan, 200c, 400f (gas mark 6)
- Add the chickpeas, sweet potato, onion, garlic, cumin, coriander, salt, eggs, parsley and cilantro to a food processor and blitz until all ingredients come together.
- Line a baking tray with parchment paper and dollop spoonfuls of the mixture on the tray equal distance apart to make 12 equal size falafel from the mixture. .
- Spray over the top generously with olive oil spray and place in the oven and bake for 30 mins until golden.
- Mix together the yoghurt, mint, lemon juice and honey, season with salt and pepper for the dip.
- Serve and enjoy
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Gluten Free Friendly
- Dairy Free Friendly - without dip or use a dairy free yoghurt.
- Vegetarian Friendly
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Nutrition Information
Yield
4Serving Size
1 SERVING (3 FALAFEL WITH DIP)Amount Per Serving Calories 255Total Fat 5gSaturated Fat 1gCholesterol 84mgSodium 799mgCarbohydrates 42gFiber 8gSugar 9gProtein 14g
Carli says
With just a few ingredients, this recipe is so simple to make. A real favourite for us veggies, and the fact that it is syn free is amazing!
Arti says
Can you omit the egg for a vegan option?
Shevy (Slimming Eats) says
I’m not sure how well they would bind without the egg. Maybe try a “flax egg” in its place.
Jane Gove says
Can you tell me whether these can be frozen please as it makes a large quantity
Siobhan (Slimming Eats) says
yes they should be fine to free.
Carrie says
I've made these falafel twice now. Defo one of my favourite snacks. I added half a tsp of cayenne to the falafel mix for a extra spice boost.
Thank you Siobhan.