Healthy Falafel Wraps are a delicious and nourishing way to enjoy the flavors of the Middle East with a modern, health-conscious twist. Made with protein-rich soaked chickpeas, aromatic herbs, and warming spices, the falafel is pan-fried or baked for a lighter alternative to deep-frying. Wrapped in soft flatbread with crunchy veggies and a creamy garlic yogurt dip, it’s a fulfilling and balanced meal option.

What is a Healthy Falafel Wrap?

A Healthy Falafel Wrap is a wholesome meal featuring falafel made from soaked (not cooked) chickpeas, blended with onion, garlic, herbs, and spices. The falafel is either baked or shallow-fried and then tucked into a wrap with fresh veggies and a cooling yogurt sauce.

Main Ingredients of Healthy Falafel Wrap

• Dried chickpeas: The base for authentic falafel, soaked overnight

• Garlic & onion: For flavor and moisture

• Fresh parsley or cilantro: Adds herby brightness

• Cumin, coriander, pepper: Traditional warm spice notes

• Yogurt dip: Made with garlic, lemon, and chili flakes for a tangy finish

• Wrap base: Use whole wheat pita, tortilla, or lettuce leaves

What Is So Special About This Falafel Wrap?

• Uses soaked chickpeas, not canned—authentic texture and better nutrition

• Baked or pan-fried for a healthier twist

• No flour or breadcrumbs needed—naturally gluten-free

• Pairs beautifully with creamy yogurt dip and crisp vegetables

• Can be prepped ahead for easy weekday lunches

Quick and Easy Healthy Falafel Wrap

Soak chickpeas overnight, then blend with herbs and spices. Form into patties or balls and bake or shallow-fry. Wrap with veggies and yogurt sauce—done in under 30 minutes (after soaking)!

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How to Make Healthy Falafel Wrap

1. Soak Chickpeas

• Rinse and soak 1 cup dried chickpeas in plenty of water overnight (8–12 hours).

• Drain and rinse again before use. Do not cook.

2. Prepare Falafel Mixture

• In a food processor, combine:

• Soaked chickpeas

• ½ medium onion, roughly chopped

• 3–4 garlic cloves

• 1 cup fresh parsley or cilantro

• 2 tsp ground cumin

• 1 tsp ground coriander

• ½ tsp salt

• ¼ tsp black pepper

• Optional: a pinch of cayenne for heat

• Pulse until the mixture is grainy and crumbly, but holds together when squeezed. Do not over-blend.

3. Add Baking Soda

• Add ½ tsp baking soda, pulse to combine.

4. Shape & Cook

• Form the mixture into balls or patties.

• Brush with olive oil (or use a non-stick pan).

• Bake at 200°C (400°F) for 20–25 mins, flipping once, or shallow-fry in a non-stick pan with 2 tbsp olive oil until golden on both sides.

5. Make the Yogurt Dip

• Mix together:

• ½ cup thick yogurt

• 1 minced garlic clove

• ½ tsp chili flakes

• 1 tsp lemon juice

• Salt to taste

6. Assemble the Wrap

• Warm whole wheat wraps or pita.

• Spread some yogurt dip, add falafel, sliced cucumbers, onions, tomatoes, and greens.

• Roll or fold and enjoy!

Expert Tips

• Always use dried chickpeas, never canned—for perfect texture.

• You can refrigerate the uncooked falafel mixture for up to 2 days.

• Add a spoon of chickpea flour or oats if your mix feels too wet.

• For a vegan option, use a tahini lemon sauce instead of yogurt.

Recipe Card

Healthy Falafel Wrap

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Category

Main / Wrap / Lunchbox

Servings

4

Prep Time

15 minutes

Cook Time

25 minutes

Calories

280

A healthy falafel wrap made with authentic chickpea-herb patties, crisp veggies, and garlic yogurt dip. Perfect for lunch, meal prep, or a filling snack.

Author:

Parth Kapoor

Ingredients

For Falafel

• Dried chickpeas – 1 cup
• Onion – ½ medium, chopped
• Garlic – 3–4 cloves
• Parsley or cilantro – 1 cup
• Ground cumin – 2 tsp
• Ground coriander – 1 tsp
• Salt – ½ tsp
• Black pepper – ¼ tsp
• Baking soda – ½ tsp
• Olive oil – 2 tbsp (for frying or brushing)

For Yogurt Dip

• Thick yogurt – ½ cup
• Garlic – 1 clove, minced
• Chili flakes – ½ tsp
• Lemon juice – 1 tsp
• Salt – to taste

For Assembling

• Whole wheat wraps or pita – 4
• Sliced cucumbers, tomatoes, onion, lettuce – as needed

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Directions

1. Soak chickpeas overnight, rinse and drain.

2. Blend chickpeas with onion, garlic, herbs, and spices until grainy.
3. Add baking soda and pulse again.
4. Shape falafel and bake or fry until golden.
5. Make yogurt dip by mixing all ingredients.
6. Assemble wrap with sauce, falafel, and veggies. Serve immediately.

Recipe Video

Recipe Note

You can freeze uncooked falafel patties for up to a month. Simply thaw and cook as needed. Swap yogurt dip with hummus for a vegan version.