Go for a tasty meatless meal with these healthy and easy falafel bites that are baked in the oven rather than fried! Delicious vegetarian option for the whole family that can be made in less than 30 minutes! {Vegan & gluten-free}

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Healthy Baked Falafel
I’ve always loved falafels, and remember growing up, one of my favorite take out options was a falafel pita. There’s just so much flavor packed into those little patties!
In an effort to relive some of my childhood memories, we decided to whip up some of our own baked falafel bites from scratch and it’s quickly become one of our favorite family meals!
Packed with protein and fiber-rich chickpeas, fresh herbs, spices and zesty lemon, this homemade baked falafel recipe makes for such a tasty and refreshing meatless meal. Plus, the falafel patties are baked in the oven and not fried, so they make for a healthier option too.
They’re so easy, nutritious, packed with flavor and can be served up in so many different ways!
For more meatless meals, be sure to check out these Chickpea Burgers with Oats and this Mediterranean Chickpea Salad too!

Why We Love This Oven Baked Falafel Recipe
- Great source of protein and fiber, which makes them super filling
- Made with simple ingredients you probably already have in your pantry and fridge
- Makes a large batch so perfect for meal prep
- A tasty meatless option
- A quick and easy meal, snack or appetizer
- Versatile – you can serve them up so many different ways!
Ingredient Notes

- Vegetables: Onion, garlic, shredded carrot add flavor, texture, and additional nutrients to the falafels.
- Fresh parsley: Adds a refreshing herby taste to the falafels. I generally like to use flat leaf parsley. Add in even more for more an extra burst of flavor. You can also add in cilantro along with or in place of the parsley.
- Chickpeas: Form the base of the falafel mixture. Use dried chickpeas that have been soaked overnight for the best flavor and texture.
- Lemon: Lemon juice incorporates a refreshing zesty flavor into each bite. Use more if you like an even stronger lemon flavor.
- Tahini: Incorporates some extra moisture and helps the falafel mixture bind together. You can generally find tahini in the natural section of the grocery store.
- Spices: Cumin is used to add some extra flavor to these falafel bites. Add in a bit of cayenne if you want a spicy kick.
- Tamari: Helps inject some extra flavor into the falafels and helps them to brown a bit more in the oven. You can also replace tamari with coconut aminos or low sodium soy sauce.
- Flour: Helps to absorb excess moisture from falafel mixture so that the falafels stay together. I typically use brown rice flor, but you can also sub in chickpea flour. Bread crumbs would work as well.
Step-by-Step Instructions




- Preheat the oven to 375 degrees F. Line a baking sheet with parchment paper. Place the onion, garlic, shredded carrot and parsley in the food processor and blend until everything is broken down finely.
- Next add in the chickpeas, tahini, lemon juice, tamari and salt. Process until the mixture starts to combine, but is not completely smooth. We still want some chunks of chickpeas and vegetables throughout the mixture.
- Pick up some of the mixture to see if it sticks together. If it feels too wet, add some brown rice flour or chickpea flour. If it feels too dry, add one tablespoon of water at a time until it binds together.
- Using your hands, form the chickpea mixture into balls and then flatten them into small patties. The mixture should make about 24-28 evenly sized patties. Place them spaced apart in a single layer on the prepared baking sheet. Using a pastry brush, lightly brush the surface of the patties with olive oil.
- Bake in the oven for approximately 25-30 minutes, or until slightly firm and golden brown. Allow the falafel bites to cool for several minutes. They tend to firm up more as they sit.
Scroll to the recipe card below for the full printable recipe!
Expert Tips
- Soak the chickpeas until they are tender, yet firm They should be tender enough that they break apart when you squeeze them between two fingers.
- Be sure to blend the parsley, onion, carrot and garlic in the food processor first before adding the rest of the ingredients. This ensures that the herbs and veggies will be broken down more finely and will be more evenly distributed throughout the falafel mixture.
- The falafel mixture should be sticky enough to form into patties, but not so sticky that it feels wet. If it’s too moist, add some brown rice flour or chickpea flour until desired consistency is achieved.
- Be sure to line the baking sheet with parchment paper prior to baking the falafels to ensure that they don’t stick to the pan.
- Let the falafels cool for several minutes before removing them from the pan to allow them to firm up a little bit more.

Storage & Reheating Guidelines
Refrigerator: Once the falafel bites have fully cooled, you can store them in the fridge in an air-tight container or large Ziploc bag for up to four days.
To freeze: Store them in a freezer-safe container or bag in the freezer for up to a month.
To reheat: Preheat the oven to 350 degrees F and bake them for 5-10 minutes or until heated through. Alternatively, you may wish to pan-fry the falafels for a couple of minutes on each side to warm them up.
For a faster option, you can pop them in the microwave for a minute or so. Lots of options for reheating these little morsels of goodness!
Recipe FAQs
Yes, you can certainly fry them if you prefer to go that route. To do so, carefully place each falafel patty into some hot oil in a large frying pan. To avoid overcrowding the pan, fry the falafel bites in small batches. Flip them continuously throughout the frying process for 2 to 3 minutes, or until evenly browned on all sides. Transfer them carefully to a paper-towel lined plate to soak up excess oil.
Definitely! To do so, spray the basket of your air fryer with cooking spray to prevent sticking. Preheat the air fryer to 375°F (190°C) and set the timer for 15 minutes. Place the falafel balls in the air fryer and cook, flipping them after 10 minutes. They should come out crispy and slightly browned on the outside. You might need to cook them in batches depending on your air fryer.
It’s generally not recommended that you replace canned chickpeas with dried for falafels since they don’t have the same moisture level or texture. If you choose to use canned, you may have to add some flour to soak up excess moisture in order to form the patties, but the texture won’t be the same as using dried.
Sometimes you might forget to soak the chickpeas in advance, but don’t worry. The good news is that you don’t necessarily have to soak them for a long period of time.
The quicker method: To a saucepan, add 3 cups of water or broth, for every 1 cup of dry chickpeas and bring to a boil. Once boiling, reduce the heat to medium-low and simmer for 60-90 minutes or until desired tenderness is achieved. You may need to add more water if the chickpeas do not reach desired tenderness and additional cooking time is required. Keep in mind that using chickpeas that have been pre-soaked will reduce the cooking time by 25%.

Serving suggestions
This is where you can get creative, as there are many different ways to serve up these mini falafel bites!
One of my favorite ways to serve them up is to pile them into these vegan falafel wraps or put them on a pita spread with hummus (try this spicy garlic hummus or sweet potato hummus), healthy tzatziki sauce, tahini sauce or a drizzle of avocado green goddess dressing and lots of veggies.
Top up the pita with:
- Lettuce
- Tomatoes
- Olives
- Diced cucumber
- Red onions
- Pickles
- Tabbouleh
Or alternatively, you can make falafel bowls and serve them with rice or quinoa, lettuce, tomatoes, tzatziki or hummus with a sprinkle of feta.
They also taste delicious paired with a salad like this cucumber noodle salad or this sweet potato kale bowl.
However you choose to serve them up, they are such a refreshing and flavorful addition to any meal!
Recipe Variations
- Herbs: Try adding an extra handful of parsley or cilantro.
- Spices: Add in some dried coriander, cayenne pepper or red pepper flakes for a little spicy kick.
- Make them extra zesty: Add in a bit of lemon zest or extra lemon juice.

More Tasty Meatless Meals
- Vegan Chickpea Curry
- Smashed Black Bean Tostadas
- Sweet Potato Black Bean Quesadillas
- Vegan Lentil Tacos
- Vegan Spicy Black Bean Burger Recipe
Did you make this recipe? Scroll down to leave a star rating and review!

Baked Falafel Bites Recipe
Ingredients
- 3/4 cup dried chickpeas (soaked in cold water for 12-18 hours)
- 1 small onion finely diced
- 4 garlic cloves minced
- 1 large carrot shredded (about one cup grated carrot)
- 1 large handful fresh parsley chopped
- 1/3 cup tahini
- 2 tablespoons lemon juice
- 1 tablespoon ground cumin
- 1 tablespoon tamari (or sub in coconut aminos or low sodium soy sauce)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1-2 teaspoons olive oil for brushing
Instructions
- In a large bowl, soak the dried chickpeas in a generous amount of cold water for at least 12-18 hours. I usually like to start soaking them the day before I make the falafels. If the chickpeas absorb the water, you may need to add more.
- When ready to prepare the falafel bites, preheat the oven to 375 degrees F and line a baking sheet with parchment paper.
- Place the onion, garlic, shredded carrot and parsley in the food processor and blend until everything is finely broken down.
- Next, add in the chickpeas, tahini, lemon juice, cumin, tamari, salt and pepper. Process until the mixture is combined, but not completely smooth. We still want some chunks of chickpeas and vegetables throughout the mixture for texture.
- Pick up some of the mixture to see if it sticks together. If it feels too wet, add a bit of brown rice or chickpea flour. If it feels too dry, add one tablespoon of water at a time until it binds together.
- Using your hands, form the chickpea mixture into a ball, pressing it lightly with your palm to form a small patty. The mixture should make approximately 24-28 evenly sized patties. Place them spaced apart on the parchment paper.
- Lightly brush the surface of the patties with olive oil. Bake in the oven for approximately 25-30 minutes, or until slightly firm and lightly browned. Allow the falafel bites to cool for several minutes before serving.
Notes
- Soak the chickpeas until they are tender, yet firm. They should be tender enough that they break apart when you squeeze them between two fingers.
- Be sure to blend the parsley, onion, carrot and garlic in the food processor first before adding the rest of the ingredients. This ensures that the herbs and veggies will be broken down more finely and will be more evenly distributed throughout the falafel mixture.
- The falafel mixture should be sticky enough to form into patties, but not so sticky that it feels wet. If it’s too moist, add some brown rice flour or chickpea flour until desired consistency is achieved.
- Be sure to line the baking sheet with parchment paper prior to baking the falafels to ensure that they don’t stick to the pan.
- Let the falafels cool for several minutes before removing them from the pan to allow them to firm up a little bit more.
Nutrition
This recipe was originally posted January 2016 and was updated July 2024 to include more helpful tips and photos. Some of the ingredients were revised since the original recipe was posted in response to readers’ feedback.
So easy and good! Made 24 pieces for me – enough for family of 4 and some left over for lunch the next day.
So happy you enjoyed the recipe! Love using the leftovers for lunches the next day! So handy :)