Healthy Baked Falafel Bowls

Name: Healthy Baked Falafel Bowls
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 can chickpeas, drained and rinsed; 1/4 cup fresh parsley, chopped; 1/4 cup fresh cilantro, chopped; 1/4 cup onion, finely chopped; 2 cloves garlic, minced; 1 tsp ground cumin; 1 tsp ground coriander; 1/2 tsp baking powder; Salt and pepper to taste; 2 tbsp olive oil; 4 cups mixed greens; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1/2 red onion, sliced; 1 avocado, sliced; 1/2 cup tahini sauce

Highlighted under: Balanced Meals

I absolutely love making Healthy Baked Falafel Bowls, especially on busy weeknights when I crave something nutritious yet delicious. The combination of crispy falafel, fresh vegetables, and creamy tahini sauce creates a satisfying meal that I can feel good about. Plus, baking instead of frying the falafel keeps them light while still delivering on flavor. With just a few pantry staples, I can whip up this wholesome dish that’s not only good for me but also a hit with my family and friends.

Created by

Belinda Fraser

Last updated on 2026-01-06T11:29:34.869Z

When I first tried making baked falafel, I was pleasantly surprised by how easy it was to achieve that crunchy texture without all the oil. I've experimented with various herbs and spices, but I found that a mix of cumin and coriander provides the perfect flavor profile. Pairing them with roasted vegetables makes for a bowl that feels both filling and healthy.

The key to success is ensuring the chickpeas are properly drained and dried before mashing them. This prevents the mixture from becoming too wet, allowing for the best bake. Whether it’s a quick lunch or a hearty dinner, these bowls never disappoint!

        Why You Will Love This Recipe
        The baked falafel is crispy on the outside and tender on the inside.
Packed with fresh vegetables and vibrant flavors.
A customizable meal that's perfect for meal prep.

      

The Importance of Fresh Herbs

Fresh herbs like parsley and cilantro are essential in this baked falafel recipe. They not only bring vibrant flavors but also add a touch of freshness that can elevate the dish. When choosing your herbs, look for bright green leaves without any signs of wilting; this ensures maximum flavor. If you're short on time, you can substitute the fresh herbs with about half the amount of dried herbs, but the taste will differ significantly, so I’d recommend using fresh whenever possible.

To prepare the herbs properly, chop them finely. This allows them to disperse evenly throughout the falafel mixture, enhancing the flavor with every bite. Take care not to over-process them in the food processor, as you want to keep some texture intact. Clumping of herbs can lead to uneven flavor distribution, so ensuring they are well mixed is crucial.

Falafel Baking Tips

Baking falafel instead of frying not only makes them lighter but also easier to prepare. To ensure they get crispy without sticking, lining your baking sheet with parchment paper is a must. Additionally, by drizzling olive oil on top of the falafel before baking, you help achieve that golden-brown crust that mimics traditional frying. I recommend using a good quality olive oil for the best flavor.

Keep an eye on your falafel while they bake. After about 15 minutes, they should start to show golden edges. Flip them halfway through to ensure an even bake. If you notice uneven browning or some falafel starting to fall apart, this could be due to excessive moisture in your mixture. In that case, adding a bit of flour or bread crumbs can help bind them better.

Customizing Your Bowls

These healthy baked falafel bowls are incredibly versatile, making them great for meal prep. You can swap out the mixed greens for other leafy options like spinach or kale, which pack even more nutrients. Seasonal vegetables can also be mixed in; think roasted bell peppers in the summer or warm butternut squash in the fall. This adaptability allows you to keep your meals exciting throughout the week.

For those who enjoy a spicier kick, consider adding sliced jalapeños or a sprinkle of chili flakes to your falafel mixture. These enhancements will not only spice things up but also add a unique flavor profile that pairs beautifully with the creamy tahini sauce. Play around with different toppings like pickled onions or a sprinkle of nuts for added crunch; the combination is truly endless.

Ingredients

Gather these ingredients to create your Healthy Baked Falafel Bowls:

For the Falafel

1 can chickpeas, drained and rinsed
1/4 cup fresh parsley, chopped
1/4 cup fresh cilantro, chopped
1/4 cup onion, finely chopped
2 cloves garlic, minced
1 tsp ground cumin
1 tsp ground coriander
1/2 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
1/2 red onion, sliced
1 avocado, sliced
1/2 cup tahini sauce

Mix and match your favorite veggies for a personalized touch!

Instructions

Follow these steps to prepare your Healthy Baked Falafel Bowls:

Preheat the Oven

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

Prepare the Falafel Mixture

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

Shape the Falafel

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 a bowl, layer mixed greens, halved cherry tomatoes, diced cucumber, sliced red onion, and avocado. Top with baked falafel and drizzle tahini sauce over everything.

Enjoy your healthy and flavorful meal!

Pro Tips

For extra flavor, consider adding spices like paprika or cayenne to the falafel mixture. Keep the bowls fresh by adding seasonal veggies.

Storage and Reheating Tips

If you have leftover falafel, store them in an airtight container in the refrigerator for up to four days. To keep them crispy when reheating, place them in the oven at 350°F (175°C) for about 10 minutes. This will revive the texture without making them soggy. Microwaving is a quicker option, but it may lead to a chewier falafel, so I suggest sticking with the oven for the best results.

For longer storage, you can freeze the baked falafel. Just let them cool completely, then place them on a baking sheet in a single layer and freeze until solid. After that, transfer them to a freezer bag for up to three months. When ready to eat, no need to thaw—just bake directly from frozen, adding a few extra minutes to the cooking time.

Serving Suggestions

These baked falafel bowls can be served as a wholesome main dish or as a delightful appetizer for gatherings. Pair them with a side of whole grain pita or a light tabbouleh salad for a more substantial meal. The creamy tahini sauce also doubles as a dip, making it perfect for parties. Serve it in small bowls alongside fresh vegetables to create an interactive dining experience.

For added flavor, try drizzling a bit of lemon juice or a sprinkle of zest over the assembled bowls right before serving. This brightens up the dish and enhances the overall flavor profile. A few fresh olives or a dollop of yogurt can also bring an interesting twist to your bowl, ensuring each bite is packed with flavor and texture.

Questions About Recipes

→ Can I freeze the baked falafel?

Yes! Baked falafel can be frozen for up to 2 months. Just reheat in the oven before serving.

→ What can I use instead of chickpeas?

You can substitute chickpeas with canned white beans or lentils for a different flavor and texture.

→ Is this recipe gluten-free?

Yes, this recipe is naturally gluten-free as it does not require any bread or flour.

→ Can I make the falafel in advance?

Absolutely! You can prepare the falafel mixture a day in advance and store it in the refrigerator.