Baked Falafel with Tzatziki Sauce

You’ll love these baked falafel patties topped with a creamy, tangy tzatziki sauce! It’s a healthy take on a traditionally fried dish! Serve them in a pita, on top of a green salad, or by themselves.

For the Falafel
3 T extra-virgin olive oil
2 ½ cups cooked chickpeas, rinsed and drained
½ cup roughly chopped onion
½ cup packed fresh parsley
3 cloves garlic, quartered
¾ t fine sea salt
½ t ground black pepper
½ t ground cumin
¼ t ground coriander

1. Preheat oven to 375 degrees.
2. Pour 2 Tbsp. of the olive oil into a large, rimmed baking sheet and turn until the pan is evenly coated.
3. In a food processor, combine the chickpeas, onion, parsley, garlic, salt, pepper, cumin, coriander, and the remaining 1 tablespoon of olive oil. Process until smooth, about 1 minute.
4. Using a scoop, get 2 tablespoons of the mixture at a time. Shape the falafel into small patties, about 2 inches wide and ½ inch thick. Place each falafel on an oiled pan.
5. Bake for 25 to 30 minutes, carefully flipping the falafels halfway through baking, until the falafels are deeply golden on both sides.

4 Servings
Nutrition per serving
Calories: 270
Fat: 13g
Sodium: 360mg
Carbohydrates: 32g
Protein: 10g


For the Tzatziki Sauce

½ English cucumber, peeled
2 cups plain Greek yogurt
1 clove garlic, chopped very fine (or pressed)
¼ cup dill, finely chopped
1 T lemon juice
¼ t salt (or to taste)
1/8 t pepper

1. Finely dice cucumber (or place in a food processor). Strain or squeeze cucumber of its juices.
2. Combine the strained and chopped cucumber with the yogurt, lemon juice, garlic, dill, salt, and pepper.
3. Mix everything together and add more salt if needed.
4. Refrigerate for 1 hour or overnight.
5. Serve with Baked Falafel

4 Servings
Nutrition per serving
Calories: 100
Fat: 3g
Sodium: 200mg
Carbohydrates: 7g
Protein: 13g

Anschutz Health and Wellness Center