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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!
I did leave out onion because I’m allergic but it was dry and stuck really badly to the sheet pan, even though I oiled it well.
Sorry to hear it, Beth! Were you using a nonstick pan? In any case, next time you might try using parchment paper in addition to the spray oil.
Do you know if the egg whites can be replaced with a flax egg to make this vegan?
While I haven’t tested this one with flax egg, many readers have used the aquafaba from the can of chickpeas and had success!
Thank you! Looking forward to trying your recipe this weekend! I appreciate your response!
hi! this sounds delicious, but I’m wondering if you think flax eggs could replace egg whites here, or if you have a different rec? I have an egg intolerance. thanks!
While I haven’t tested this one with flax egg, many readers have used the aquafaba from the can of chickpeas and had success!
It was amazing! Is there any possibility to replace egg whites? I was left with 8 egg jolks afterwards 😜
I usually just buy a carton of egg whites to prevent this. If you wanted to make it egg-free you could use the aquafaba from the can of chickpeas. And otherwise I would recommend making carbonara for dinner tomorrow with those yolks! 🙂
My husband hates parsley and cilantro. Any substitutions we can use instead?
Yes! You can swap the parsley and cilantro with spinach, kale, or even a mix of fresh mint and basil. It’ll change the flavor a bit, but the falafel will still be herby, fresh, and delicious.
I tried these and they came out hard like biscuits. Were good with avo on top but couldn’t have put them in a wrap.not sure where I went wrong
It sounds like they were just over baked! Next time, try checking on them a bit earlier 🙂
I am so happy to have found this recipe! It is great for meal prep. It is perfect to take to work for lunch for a delicious, healthy meal.
Nothing better than hearing this, thank you Cynthia!
My family loved this!
I’m so happy to hear it, Mika! Enjoy!
Hello Sarah, I’m a retired chef and a vegetarian. I really love your recipes. I am not fond of chickpeas but there are plenty of beans out there. I haven’t been able to eat generic falafels recently. Too dry and hard to swallow so I have been adding Zucchini. With the egg whites, will this soften them?
The egg whites helps to soften them, yes! 🙂
Would like to try but it’s just for me and I don’t need to make 10 if I only just wanted to make a couple would 2 tins work?
Yep, you can scale the recipe down and just use a smaller pan! That said, these are meant to be stored in the freezer, so even if it’s just you enjoying them, they stay frozen for up to three months!