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If sheet pan falafel wasn’t already on your meal prep radar, it’s time to change that. These crispy, golden-brown falafel wraps are full of Mediterranean flavor and come together on one sheet pan. They’re freezer-friendly (and just plain friendly to anyone looking for a high-protein, plant-based meal!).
save this recipe!We’ve made classic baked falafel balls with canned chickpeas, but this sheet-pan version is even quicker and easier!
Instead of rolling individual balls and frying them, we’re spreading the mixture into a single layer on a sheet pan and baking it to crispy perfection. Then just wrap them in tortillas and store them in the freezer until ready to enjoy!
Serve with flavored hummus or creamy homemade tzatziki for dipping. Game changer.
All Chickpeas, No Fuss
- Healthy & Simple: This easy no-fry falafel recipe uses just one sheet pan and no oil, and it’s actually really good for you!
- On-the-Go Friendly: Add a falafel slice to a wrap or pita with your favorite toppings for a quick vegetarian, high-protein lunch.
- Crowd-Pleaser Potential: This protein-rich vegetarian meal easily scales up, making it perfect for dinner parties or make-ahead lunches.
Reader rating
“Thank you for this great recipe! I immediately ate a sandwich, it smelled so good and tasted better, especially with feta, tomato and cucumber slices. I have frozen individual slices to be able to easily make a meal.” —Janet
Key Ingredients
The ingredients in these meal prep-friendly freezer wraps are mostly pantry staples or super easy to source! Jump down to the recipe card for exact measurements.
- Chickpeas: Canned chickpeas keep things super easy (or cooking chickpeas from dried keeps the cost down)! Packed with protein and fiber, they’re a healthy base that’ll keep you full.
- Onion & Garlic: To add a savory bite, we’ll need fresh garlic and a white onion (though you could also use a yellow onion).
- Herbs: We’ll use fresh Italian parsley, cilantro, and dill to give the falafel a classic flavor and add an aromatic kick that dried herbs just can’t match.
- Egg Whites: While not a traditional falafel ingredient, egg whites add moisture and help bind the falafel together.
- Tortilla Wraps: Ole Extreme Wellness low-carb tortillas are my go-to for this recipe because they’re super stretchy and don’t tear easily!
Why Egg Whites?
We use egg whites here to bind the falafel mixture, helping the patties hold their shape and giving them a freezer-friendly texture. If the patties still feel a bit crumbly after baking, don’t worry—once they’re wrapped and frozen, the ingredients will bond together and can be enjoyed without a mess!
10 meals in 1 hour
These easy meal-prep falafel wraps are super quick and practically foolproof! This is an overview of the recipe. Jump to the recipe card for the full printable recipe.
- Blitz the chickpeas, onions, garlic, and herbs in your food processor.
- Stir in flour, lemon zest, spices, baking soda, and egg whites.
- Bake the falafel until browned and cooked through.
- Assemble the wraps by placing a falafel patty into each tortilla, topping with bell pepper and feta, and wrapping it all up.
- Freeze the wraps in parchment paper, foil, or plastic wrap.
- Serve by wrapping your frozen falafel wrap in a damp paper towel and microwaving until warm!
Reheating Tip
I tested so many ways to reheat these (including the oven, stove, and air fryer). My favorite method is to wrap your falafel in a damp paper towel (no need to thaw it beforehand!). Microwave until the middle is no longer cold, about 2 minutes. To make the exterior a bit crispy, pop it in the air fryer for 2-3 minutes after microwaving.
Tortillas Tearing?
And if you notice your tortillas breaking apart while wrapping, try microwaving them for a few seconds wrapped in a damp paper towel to make them more pliable (or use the brand I recommend in the recipe card because it doesn’t tear easily!).
Love this method of cooking? Try my freezer breakfast burritos or these sheet pan chickpea pesto wraps next! Or turn this batter into falafel waffles.
Sheet Pan Freezer Falafel
Ingredients
- 1 medium white onion
- 4 15-oz cans chickpeas, drained, 425 g each
- 6 cloves garlic
- 2 cups Italian parsley, about 2 bunches, flat leaf parsley, thick stems removed
- 1 cup cilantro, about 1 bunch, thick stems removed
- ½ cup dill, about 1 0.5-oz pckg, thick stems removed
- ¼ cup flour, can sub chickpea flour for gluten-free
- 2 Tbsp lemon zest, grated
- 2 tsp cumin
- 2 tsp coriander
- 1 tsp salt
- 1 tsp baking soda
- ½ tsp ground black pepper
- 1 cup egg whites
- 1 medium bell pepper, finely diced
- 1 cup crumbled feta cheese
- 10 large tortilla wraps, Ole Extreme Wellness low-carb tortillas are my favorite for this recipe
- To cook: cooking spray
- To serve: hummus or tzatziki
Instructions
- Blitz Chickpeas: Preheat oven to 375°F (186°C). Add 1 medium white onion (cut into chunks) into your food processor. Drain 4 15-oz cans chickpeas, then add them. Pulse until everything is broken down.Depending on the size of your food processor, you may need to work in batches or stir a few times between blending.
- Add Herbs: Either remove half of the chickpea mixture or scooch it to one side of the food processor, then add 6 cloves garlic, 2 cups Italian parsley, 1 cup cilantro, and ½ cup dill. Pulse until blended.
- Stir: Transfer mixture to a large bowl, then stir in ¼ cup flour, 2 Tbsp lemon zest, 2 tsp cumin, 2 tsp coriander, 1 tsp salt, 1 tsp baking soda, ½ tsp ground black pepper, and 1 cup egg whites.
- Bake: Lightly grease a large (10 x 15 x 1-inch) nonstick rimmed baking sheet. Spread the falafel mixture onto the sheet, using a spatula to create a smooth layer. Bake for 40 to 45 minutes, or until golden brown and firm in the center of the pan (a toothpick inserted should come out clean). Once cooled, cut into 10 rectangular pieces.
- Assemble: Place a falafel patty into each tortilla, topping with bell pepper and feta before wrapping up.
- Freeze: Wrap each in either parchment paper, foil, or plastic wrap, then store them all in a large freezer-safe container or baggie for up to 3 months.
- Serve: When ready to eat, wrap your frozen falafel wrap in a damp paper towel. Microwave for 2 minutes, or until middle is no longer cold. For best results, pop it in the air fryer for 2 to 3 minutes after microwaving to crisp up the outside. Enjoy dipped in hummus or tzatziki!
Nutrition
Nutrition information calculated by Sarah Bond, degreed nutritionist.
did you make this?Leave a comment below and tag @liveeatlearn on social media! I love seeing what you’ve made!
Hi! I can’t wait to try this recipe. It looks delicious. Can you tell me if the nutrition information includes the wrap, feta and peppers or just the falafel itself. I’m not a fan of feta and I also want to know the nutrition info in JUST the falafel (1 piece of it) thank you so much
The nutrition info includes the falafel, feta, peppers, and wraps!
Why are egg whites needed? Can aquafaba be used instead to make this vegan?
Yes you can use aquafaba here!
Awesome, thanks! Can’t wait to try this!
Can dried herbs be used instead of fresh ones?
It wouldn’t have quite the same fresh flavor, but it could work!
Can I make the falafel wraps vegan?
Yes, you’ll just need to use another binder to replace the egg whites, such as chickpea aquafaba or use a vegan egg replacement, like Just Egg! 🙂
Is there a reason this recipe only uses egg whites? Can the whole egg be used here?
You could use the whole egg! It just gives a bit of an eggy flavor.
Thank you for the great recipe! Can I add the sauce prior to freezing?
The sauce may thaw funky, so I like to simply dip it instead to prevent that!
I am pregnant with baby #5, and, even though I’m a meat eater, I LOVE incorporating plant based meals daily to really amp up my nutrition! These look AMAZING and I’ll definitely be making these this week, as well as meal prep before baby comes 🙂
Thanks so much Amanda (and congrats on baby #5!) – I hope you enjoy the recipe! 😊
I love falafels but do not love the hassle of making individual balls/patties of the mixture. This took all that out AND came out flawlessly. I’m beyond thrilled. Thanks for the recipe!
Love hearing that, thanks for trying it!
Hey this looks so great! Before I make, any ideas to add even more veggies to a freezer friendly wrap like this???
Sautéed spinach and mushrooms would be good here!
Just tried this recipe. I only made half because I wasn’t sure I would like it. The flavor was pretty good, but they weren’t really falafel texture. They were too wet and mushy. Maybe I needed to bake them longer?
Yep they probably just needed to bake a bit longer for the egg whites to solidify 🙂