Easy Falafel Pitas

Looking for a tasty, plant-based meal that's quick and satisfying? These falafel pitas are packed with flavor, filled with crispy chickpea falafel, fresh veggies, and a tangy tahini sauce. They’re easy to make and perfect for lunch or dinner, whether you're cooking for yourself or feeding the whole family. Delicious!
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Falafel pita sandwich filled with golden falafels, sliced cucumber and red onion, and a tahini dressing.
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Falafel is a flavorful, plant-based favorite, but many store-bought or restaurant versions are deep-fried or packed with artificial ingredients. This homemade recipe for falafel pitas sticks to the basics, using simple, wholesome ingredients like chickpeas, garlic, onions, and fresh herbs. The best part? They’re baked, not fried, so you can enjoy all the taste without the extra oil.

This falafel pita recipe is not only oil-free but can easily be made gluten-free by swapping in your preferred gluten-free breadcrumbs—just double-check the label to avoid any hidden dairy or eggs. They’re perfect for wraps, salads, or even served on their own with a side of dipping sauce.

Whether you’re prepping lunch for the week or putting together a quick dinner, these baked chickpea falafels are a versatile, healthy option that’s easy to make and customize to your taste. You’ll love how simple and satisfying they are to whip up!

Lunchtime wrap enthusiasts, make sure to check out these 25+ ravishing wrap recipes!

Three chickpea falafels stacked on one another.

Why Homemade Baked Falafel Sandwiches Are So Awesome

Chickpea falafel pitas are a standout choice for a meal that’s both tasty and nutritious. Packed with flavor and easy to customize, they offer a delightful mix of textures and tastes in every bite. Discover why these pitas are not just delicious but also a fantastic option for any meal:

  • Easy to Prepare. Homemade vegan falafel pitas are surprisingly simple to make. With just a few steps, you can whip up a batch of falafel, stuff them in pitas, and add your favorite fixings. It’s a quick and easy meal that’s perfect for busy days.
  • Flavor Packed. Homemade falafels are bursting with flavor from fresh garlic, herbs, and spices. When baked to crispy perfection, they deliver a satisfying crunch and taste that’s far superior to store-bought versions.
  • Healthier Option. Making falafel at home means you control the ingredients. You can skip the oil and avoid artificial additives, making your pitas a healthier choice. Fresh herbs, spices, and wholesome chickpeas are all you need for a nutritious bite.
  • Fun for the Whole Family. Assembling your own pitas is a great activity for the whole family. Everyone can pick and choose their favorite toppings, making mealtime interactive and enjoyable. Plus, kids often love the hands-on approach!
  • Perfect for Meal Prep. These pitas are ideal for meal prepping. Prepare a batch of falafel and store it in the fridge, then quickly assemble your falafel sandwiches throughout the week. It’s a convenient and tasty way to stay on track with your meal planning.
Two baked falafels on top of pita bread with veggies and drizzled with a tahini lemon parsley dressing.

Key Ingredients and Substitutions

Creating the perfect falafel wrap involves a few key ingredients that bring flavor and texture to the table. Knowing how each ingredient works with the others and how to swap them out can help you make this recipe your own. Here’s a guide to these essential ingredients and some handy substitutions to keep your wraps delicious and satisfying:

Ingredients for falafel pitas, with labels.
  • Chickpeas: Provide protein, fiber, and a hearty texture. They form the base of the falafel mixture, giving it structure and a satisfying bite. You can use other legumes like lentils or black beans as a base, though the flavor and texture might be slightly different. Make sure they’re cooked and well-drained before using.
  • Breadcrumbs: Help bind the falafel mixture together and give it a crispy texture when baked. The breadcrumbs help to keep the falafels from falling apart. For a gluten-free option, use gluten-free breadcrumbs or crushed gluten-free crackers. You can also use ground oats as a substitute.
  • Herbs: Fresh herbs like parsley and cilantro add vibrancy and freshness to the falafel. They also boost the overall flavor, making the falafel more aromatic and appealing. If you don’t have parsley or cilantro, try using basil or dill. Dried herbs can be used in a pinch, but fresh herbs have the best taste.
  • Aquafaba: Acts as an egg substitute. It helps to bind the falafel mixture together and adds moisture without using eggs. Feel free to replace the aquafaba with a flax or chia egg (1 tablespoon of flaxseed or chia seeds mixed with 3 tablespoons of water, let sit until it forms a gel). For a simpler option, use an extra tablespoon of water or a small amount of plant-based milk.

See the recipe card for full information on ingredients and quantities.

How To Make Falafel Pita Sandwiches

Making falafel pitas is a fun and satisfying way to enjoy a delicious, plant-based meal. With crispy homemade falafels, fresh veggies, and your favorite sauces, these wraps are both nutritious and full of flavor. Follow these simple steps to create wraps that are sure to become a new favorite!

Step 1: Prep Your Oven and Tray – Preheat your oven to 375°F (190°C) and line a baking tray with parchment paper to prevent sticking.

Onions, garlic, and parsley in a food processor.

Step 2: Blend the Ingredients – In a food processor, combine the onion, parsley, and garlic.

Chickpeas in a food processor.

Pulse a few times to chop them up, then add the chickpeas, cumin, salt, and pepper. Pulse until the mixture is blended but still slightly chunky—don’t over-process!

Breadcrumbs being poured into falafel pita mix.

Step 3: Mix the Batter – Transfer the mixture to a medium bowl, then stir in the breadcrumbs.

Aquafaba being poured into falafel pita mix.

Add the aquafaba and combine by hand until everything is well combined.

A single falafel for pita.

Step 4: Roll into Spheres – Scoop ¼ cup of the batter at a time and form 9 falafel balls.

Falafel pita on a baking sheet.

Add them to the prepared baking sheet. Bake the falafels on the center rack for 15 minutes, then flip them and bake for another 10 minutes until golden and crispy.

Tahini in a bowl with chopped parsley.

Step 5: Make the Tahini – While they bake, whisk together the tahini sauce ingredients in a bowl.

Tahini being prepped in a small bowl.

Adjust the mixture with water and add seasonings to taste.

A hand holding a falafel pita sandwich stuffed with baked falafels, fresh vegetables, and a tahini lemon parsley dressing.

Step 6: Serve – Once the falafels are done, stuff your pitas with 2-3 falafels each, and add your favorite fresh vegetables like tomatoes, cucumbers, and avocado. Enjoy!

Serving Tips and Suggestions for Enjoying Falafel Pita

Falafel is traditionally served up in a warm pita bread with Mediterranean fixins, but you can get creative with your falafel balls to make all sorts of filling vegan meals! Here are some of our favorite ideas:

  • Wrap It Up – Try these falafels in a wrap for a tasty, portable meal. Add your favorite veggies like lettuce, cucumbers (these Japanese pickled cucumbers would be a delicious addition), and tomatoes, and drizzle with a zesty tahini dressing or vegan yogurt sauce. Don’t forget to sprinkle on some fresh herbs for an extra burst of flavor!
  • Salad Sensation – For a light and refreshing option, toss your crumbled falafels into a salad. Pair them with mixed greens, cherry tomatoes, pickled red onions, and a tangy green goddess dressing. Top with a sprinkle of vegan feta or a delightful dollop of beet hummus for added creaminess.
  • Dip and Delight – Enjoy your falafels as a snack or appetizer with a variety of dips. Classic choices like tzatziki, hummus, or a spicy harissa sauce work wonderfully. Serve them with pita bread or fresh veggies (or even pickled veggies!) for a fun and interactive eating experience.
  • Meal Prep Magic – These falafels are perfect for meal prepping! Make a batch and store them in the fridge for quick lunches or dinners throughout the week. They’re great on their own or added to wraps, bowls, or salads for a nutritious boost.
  • Grab a Grain Bowl – Build a satisfying grain bowl with your falafels as the star. Start with a base of cooked quinoa, brown rice, or farro. Add roasted vegetables, fresh greens, and a drizzle of oil-free dill dressing. It’s a nourishing and versatile option that’s perfect for lunch or dinner.
A hand holding up a golden chickpea falafel.

Frequently Asked Falafel Questions

Can I make falafels without a food processor?

The method without a food processor is simple. Just mash the chickpeas in a bowl with a potato masher until they are mostly broken down, but there is still some texture. Finely chop the onion, parsley, and garlic, then add it to the bowl along with the rest of the falafel ingredients.

Do I have to use pita bread to make these chickpea wraps?

Admittedly, nothing beats fresh soft pillowy pita bread for the perfect falafel sandwich. But if you don’t have pita on hand, you can use any tortillas (like these homemade corn tortillas)! In a pinch, sandwich bread will work as well.

Can I fry these vegan falafels instead of baking them?

This recipe teaches you how to make baked falafels, but falafels are traditionally fried! These days it seems like everyone has an air fryer, which is another great option—especially for reheating your leftover falafels! If this is your favorite way of cooking, don’t miss out on our favorite air fryer recipes!

Is it possible to use homemade bread crumbs in this recipe?

You sure can! It’s really easy to make your own. Toast some plain white bread (I used 2 slices of toast for this recipe) until it is golden brown, then add it to your blender and blend! Voilà.

Why Use Aquafaba?

If you haven’t cooked with aquafaba yet, seriously get on it! This magical ingredient (the liquid from a can of chickpeas) is used in this recipe because it simulates eggs. Use just 1 tablespoon of aquafaba to bind all of the ingredients together. It’s also helpful because it makes the falafels crispy, even though there’s no oil and they’re not fried.

Two falafel pita sandwiches on a wooden table top.

If you make this Falafel Pita recipe, please leave a star rating and let me know what you think in the comments below! I love reading your comments!

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Easy Falafel Pita Sandwich

5 from 6 votes
This falafel pita is a healthy spin on traditional falafels. It will bring a delicious Middle Eastern flair to your weekday lunches or family dinners!
Falafel pita sandwich filled with golden falafels, sliced cucumber and red onion, and a tahini dressing.
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4

Ingredients

Falafels

  • ½ cup red onion
  • ½ cup packed fresh parsley
  • 2 cloves garlic
  • 1 (14-ounce can) chickpeas
  • ¾ teaspoon cumin
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • cup breadcrumbs
  • 1 tablespoon aquafaba, the liquid from a can of chickpeas

Lemon Parsley Dressing

  • ½ cup tahini
  • cup water
  • ¼ cup packed fresh parsley, finely chopped
  • 2 tablespoon lemon juice
  • 1 teaspoon maple syrup
  • ¼ teaspoon salt
  • pinch pepper

Sandwich:

  • 4 pita breads
  • Topping ideas:, tomato, red onion, parsley, cilantro, mixed greens, cucumber, avocado, and more

Instructions

  • Preheat your oven to 375 degrees F. Line a baking tray with parchment.
  • Add the onion, parsley, and garlic to a food processor. Pulse for a few seconds to chop the ingredients.
  • Add the chickpeas, cumin, salt, and pepper, and pulse a few times until the mixture is combined but some chickpeas pieces still remain (don’t over process it to the point where it’s completely smooth).
  • Transfer the chickpea batter to a medium bowl.
  • Add the breadcrumbs and aquafaba and mix the batter by hand until it’s well combined.
  • Use a ¼ cup measuring cup to scoop the batter and form 9 falafel balls. Line them on the tray.
  • Place the baking tray on the center rack of the oven and bake for 15 minutes. After 15 minutes, gently flip the falafels and bake for an additional 10 minutes.
  • While the falafels are baking, whisk together all of the tahini sauce ingredients in a medium bowl. You can add more water if you prefer a runnier texture. Adjust seasonings to taste.
  • Remove the falafels from the oven.
  • Prepare your toppings and stuff your pitas with 2-3 falafels each. You can stuff these pitas with a variety of fresh vegetables such as tomato, red onion, parsley or cilantro, mixed greens, cucumber, avocado, and more.

Nutrition

Serving: 2g | Calories: 425kcal | Carbohydrates: 56g | Protein: 13g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 6g | Sodium: 888mg | Potassium: 359mg | Fiber: 4g | Sugar: 3g | Vitamin A: 974IU | Vitamin C: 21mg | Calcium: 154mg | Iron: 4mg
Course — dinner, Lunch
Cuisine — Middle Eastern
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5 from 6 votes

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Recipe Rating




6 comments
  1. 5 stars
    Wow love these! I was looking for a good falafel recipe . I will try these out this weekend 🙂

  2. 5 stars
    The first time I tried falafel, I was pleasantly surprised with how much I enjoyed it! This recipe is perfect for satisfying that unique flavor!!

  3. 5 stars
    The first time I ever tried falafels was on a camping trip with my friend, Heather. I’d never tried them before and, as a picky eater, I wasn’t too sure about them. Once she told me what was in them, I decided to give them a try – and loved them! This recipe is fantastic! I love the size, shape and the lovely fresh dressing that goes with them. I add mine to pita bread with lots of spring greens, a dollop of hummus and sometimes some vegan sour cream. You really have to give them a try!

  4. Beatriz Buono-Core says:

    5 stars
    Falafel has been an obsession of mine for years and years. They can turn a simple salad into a fab meal, an unspectacular wrap into an ethnic delight, and a hummus board into an “out of this world” amazing hummus board. Please give these a try!

  5. 5 stars
    I never thought to make my own falafels before this recipe! Such a fun weekend vegan cooking project.

  6. 5 stars
    Falafel is such a great and flavorful vegan dish! Love that this recipe can be made in the oven with no oil 🙂

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