Sheet Pan Freezer Falafel
If sheet pan falafel wasn’t already on your meal prep radar, it’s time to change that! These crispy, golden-brown falafel bites are full of bold Mediterranean spices and come together in one pan. They’re freezer-friendly (and just plain friendly to anyone looking for a high-protein, plant-based meal!).
Servings: 10 falafel wraps
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!
Video
Nutrition
Serving: 1falafel wrap | Calories: 413kcal | Carbohydrates: 70g | Protein: 25g | Fat: 9.5g | Saturated Fat: 2.9g | Cholesterol: 13mg | Sodium: 1262mg | Potassium: 510mg | Fiber: 25g | Sugar: 10g | Calcium: 297mg | Iron: 6mg
