Healthy Baked Falafel Bowls

Name: Healthy Baked Falafel Bowls
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 can (15 oz) chickpeas, drained and rinsed; 1 small onion, chopped; 2 cloves garlic, minced; 1/4 cup fresh parsley, chopped; 1/4 cup fresh cilantro, chopped; 1 tsp ground cumin; 1 tsp ground coriander; 1 tsp baking powder; Salt and pepper to taste; 2 tbsp olive oil; 4 cups mixed greens; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 avocado, sliced; Tahini sauce for drizzling

Highlighted under: Wellness Collection

I love making Healthy Baked Falafel Bowls for a nutritious and delicious meal that packs a punch of flavor! These bowls are perfect for lunch or dinner when I want something hearty yet wholesome. The baked falafel is crispy on the outside and tender inside, flavored with fresh herbs and spices. I serve them over a bed of greens with fresh veggies and a drizzle of tahini sauce, making each bite satisfying and refreshing. Plus, they come together quickly, so I can enjoy a healthy meal any day of the week!

Created by

Tilda Greenwood

Last updated on 2026-01-06T14:30:34.838Z

When I first tried making falafel at home, I was amazed at how simple and rewarding it was! With just a few staple ingredients, I was able to create a healthy version of this classic dish that didn't involve frying. Baking them allows the falafels to be lighter but still incredibly flavorful. I also love that I can customize the bowls with any toppings I have on hand, making each meal unique and tailored to my cravings.

One tip I discovered that really enhances the flavor is letting the falafel mixture rest for a bit before baking. This allows the ingredients to meld and develop a richer flavor. Adding a squeeze of lemon and a sprinkle of fresh herbs truly elevates the dish. It's the perfect meal prep option for busy weeks ahead!

        Why You Will Love This Recipe
        Crispy falafel baked to perfection with minimal oil
Packed with protein and fiber for a filling meal
Versatile bowls that can be customized with your favorite veggies

      

Perfecting Your Falafel

The key to achieving that crispy exterior and soft interior in your baked falafel lies in the moisture content of your chickpeas. If you’re using canned chickpeas, make sure to drain and rinse them thoroughly to reduce excess moisture. You can also use dried chickpeas that have been soaked overnight, which can enhance texture. Just remember to cook them beforehand if you're going this route, as raw chickpeas will not work in this recipe.

When processing your falafel mixture, it's important not to over-pulse. Aim for a consistency that is well-combined yet retains some texture—think coarse hummus. This helps the falafel hold its shape during baking. If the mixture is too dry, adding a little water or an extra tablespoon of olive oil can help achieve that ideal consistency.

Choosing Your Greens and Toppings

The bed of mixed greens is not only a vehicle for your falafel but also a vital component adding freshness and crunch. I love using a mix of baby spinach, arugula, and kale for a nutrient boost, but feel free to substitute with your favorites. Just ensure any greens you choose have a robust flavor to complement the spiced falafel.

Toppings are where you can get creative! Try adding shredded carrots, radishes, or bell peppers for extra color and crunch. If you're a fan of olives or pickled vegetables, they can provide a wonderful tang that contrasts beautifully with the creamy tahini sauce. Mix and match until you find the combination that suits your taste.

Storage and Reheating Tips

These falafel bowls are a fantastic meal prep option. To store, keep the cooked falafel in an airtight container in the fridge for up to four days. If you want to make them ahead of time, you can freeze the raw falafel balls before baking. Just arrange them on a baking sheet, freeze until solid, then transfer to a freezer bag. They can be baked straight from the freezer; just add a few extra minutes to the cooking time.

When reheating, I recommend using the oven or air fryer for best results to maintain that crispy texture. Reheat at 375°F (190°C) for about 10-15 minutes, flipping them halfway through for even heating. Avoid the microwave, as it tends to make them soggy.

Ingredients

Ingredients for Healthy Baked Falafel Bowls

For the Falafel

1 can (15 oz) chickpeas, drained and rinsed
1 small onion, chopped
2 cloves garlic, minced
1/4 cup fresh parsley, chopped
1/4 cup fresh cilantro, chopped
1 tsp ground cumin
1 tsp ground coriander
1 tsp baking powder
Salt and pepper to taste
2 tbsp olive oil

For the Bowls

4 cups mixed greens
1 cup cherry tomatoes, halved
1 cucumber, diced
1 avocado, sliced
Tahini sauce for drizzling

Instructions

Preheat the Oven

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Make the Falafel Mixture

In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, baking powder, salt, and pepper. Pulse until well combined but still chunky.

Form the Falafel Balls

Using wet hands, form the mixture into small balls or patties and place them on the prepared baking sheet. Drizzle with olive oil.

Bake the Falafel

Bake for 25 minutes, flipping halfway through, until golden brown and crispy.

Assemble the Bowls

In each bowl, layer the mixed greens, falafel, cherry tomatoes, cucumber, and avocado. Drizzle with tahini sauce before serving.

Pro Tips

For an extra twist, add roasted sweet potatoes or pickled red onions to your bowls for added flavor and texture.

Flavor Variations

For those who enjoy some heat, consider adding chopped jalapeños or a pinch of cayenne pepper to your falafel mixture. This can elevate the dish with a spicy kick that pairs nicely with the coolness of the tahini sauce. Alternatively, experimenting with herbs like dill or mint can impart a unique flavor profile that brightens the entire meal.

If you're looking for a Mediterranean twist, substitute the tahini sauce with a yogurt-based dressing, such as tzatziki. This adds a creamy, tangy element that complements the falafel beautifully. Alternatively, a spicy sriracha drizzle can cater to those looking for a bold flavor boost.

Troubleshooting Common Issues

If your falafel falls apart while baking, it may be due to the mixture being too wet or under-processed. Make sure to drain your chickpeas thoroughly and avoid adding too much liquid. If this happens, a tablespoon of flour can help bind the mixture without changing the flavor significantly.

Conversely, if your falafel are overly dry, try adding more herbs or a bit more olive oil to the mix next time. Also, keep an eye on them while baking; cooking times can vary slightly based on your oven, so check for a golden-brown color and firm texture, pulling them out as soon as they hit that perfect point.

Questions About Recipes

→ Can I freeze the falafel?

Yes! You can freeze uncooked falafel balls on a baking sheet and then transfer them to a freezer bag. Bake them directly from the freezer, adding a few extra minutes to the cooking time.

→ What should I serve with the falafel bowls?

These bowls are great with a variety of toppings such as hummus, feta cheese, or hot sauce. Feel free to get creative!

→ Can I make these gluten-free?

Absolutely! Just ensure that the tahini sauce and any other sauces or dressings you use are gluten-free.

→ How do I know when the falafel is done?

The falafel is done when they are golden brown and crispy on the outside. A quick test is to check the internal temperature; it should be 165°F (74°C).