BAKED FALAFEL WITH TZATZIKI

BAKED FALAFEL WITH TZATZIKI

Baked Falafel with Tzatziki is a satisfying Mediterranean-inspired, nutritious and delicious dish made with canned chickpeas, fresh parsley, garlic and cumin. The falafel is baked instead of fried, resulting in a golden, crisp exterior and tender interior. This small-batch recipe is ideal for a light lunch, snack or appetiser paired with cooling homemade tzatziki made from Greek yoghurt, olive oil and grated cucumber. It perfectly balances the savoury and freshness of falafel with bold flavours and creamy contrast. The baked preparation method makes this dish lower in fat while still delivering classic falafel texture and taste. It’s easy to prepare, high in plant-based protein, fibre and suitable for vegetarians. Whether you enjoy it solo, in a wrap or alongside salad, this dish offers an accessible and wholesome twist on a classic favourite.

RECIPE CATEGORY

Appetisers

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

Bake

OCCASION/HOLIDAY

Casual Dinner

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegetarian

DISH TYPE

Dip

INGREDIENTS

Here is a list of ingredients for Baked Falafel with Tzatziki:

• ¼ cup canned chickpeas

• ½ tablespoon parsley, chopped

• ½ teaspoon garlic, minced

• ¼ teaspoon cumin

• ½ teaspoon olive oil

• 2 tablespoons Greek yoghurt

• 1 teaspoon grated cucumber

FULL NUTRITIONAL INFORMATION

• Calories: 108.7 kcal

• Carbohydrates: 10.8 g

• Protein: 5.6 g

• Fat: 5.2 g

• Saturated Fat: 1.6 g

• Fiber: 2.6 g

• Sugar: 2.8 g

• Sodium: 99.6 mg

• Potassium: 70.2 mg

• Calcium: 50.8 mg

• Iron: 0.9 mg

PREPARATION

• Preheat Oven: Set oven to 190°C (375°F) and line a small baking tray with parchment paper.

• Mash Chickpeas: In a small bowl, mash the chickpeas with a fork until mostly smooth but slightly chunky for texture.

• Add Herbs And Spices: Mix in parsley, garlic and cumin. Stir to combine thoroughly.

• Form Falafel Balls: Shape the mixture into two small balls or patties.

• Brush With Oil: Place on the lined tray and brush lightly with olive oil.

• Bake Falafel: Bake for 15–18 minutes, flipping halfway through, until golden brown and crisp outside.

• Make Tzatziki: Mix Greek yoghurt with grated cucumber in a separate bowl until well blended.

• Serve: Plate the baked falafel with the tzatziki sauce on the side or as a dip.

PREP TIME

10 minutes

COOKING TIME

18 minutes

TIPS

• Dry Chickpeas Slightly: Pat canned chickpeas with a paper towel before mashing to prevent excess moisture.

• Chill Mixture If Needed: If the mixture feels too soft, refrigerate it for 10 minutes to firm it up before shaping.

• Uniform Size: Ensure falafel pieces are even in size for consistent baking.

• Use Fresh Cucumber: Squeeze out excess water from grated cucumber before adding it to yoghurt for a thicker tzatziki.

• Enhance Texture: Add a teaspoon of breadcrumbs or oats to the falafel mix for a firmer bite.

VARIATIONS

• Vegan Option: Swap Greek yoghurt for a plant-based yoghurt alternative.

• Add Lemon Zest: Mix a little lemon zest into the falafel or tzatziki for a bright and citrusy note.

• Spice It Up: Add a pinch of cayenne or paprika for a subtle kick.

• Herb Mix: Include mint or dill in the tzatziki or falafel for a more Mediterranean flavour.

• Serve With Pita: Tuck the falafel and tzatziki into mini pitas with lettuce for a more filling meal.

PREPPING AND STORAGE

• Fridge Storage: Store leftover baked falafel and tzatziki separately in airtight containers in the fridge for up to 3 days.

• Freezing Tips: Freeze uncooked falafel balls for up to 1 month. Bake from frozen and add 2–3 extra minutes of cooking time.

• Reheating: Reheat baked falafel in a hot oven or air fryer for the best texture and avoid microwaving to retain crispiness.