Easy Falafel Bites [Air Fryer | Oven]
Crispy, easy, delicious Falafel bites made in your Air Fryer or baked in your oven and drizzled with a homemade Tzatziki dressing . The perfect meatless dinner or lunch option.
Servings: 4 servings
Calories: 253kcal
Ingredients
For the Falafel
- 1 cup dried chickpeas **soaked for 24 hours, or up to two days
- 3 cloves garlic
- ½ cup shallots roughly chopped
- 1 cup parsley about 1 bunch, large stems removed and roughly chopped
- 1 cup cilantro about 1 bunch, large stems removed and roughly chopped
- ½ teaspoon coriander
- 1 teaspoon cumin
- 1½ teaspoon baking soda
- ½ -1 teaspoon salt
- 2 tablespoons gluten-free flour
- 1 teaspoon lemon zest
- 1 tablespoon lemon juice or more if needed
- Avocado oil or spray can sub another oil
For the Tzatziki dressing
- 3/4 cup plain Greek yogurt use unsweetened coconut or almond milk yogurt for 21 DF vegan plan or 4 week gut protocol
- 1/2 cucumber seeded, finely grated and drained
- 2 cloves garlic finely minced
- 1 teaspoon lemon zest plus 1 tablespoon fresh lemon juice
- 1 tablespoons chopped fresh dill
- Himalayan salt and freshly cracked black pepper
For the Bowls
- Cucumbers
- Spinach
- Tomato
- Feta cheese
- Kalamata olives
- Extra fresh herbs from above
- Slices of lemon
Instructions
Air Fryer
- Combine falafel ingredients, except for oil, in your food processor. Pulse for 2 minutes or until blended (it looks a little like guacamole when it’s ready.)
- Refrigerate mixture for 30 minutes. While the mixture is chilling, blend ingredients for the homemade Tzatziki dressing.
- Using a melon baller, scoop mixture into small falafel bites. Optional - line your air fryer with parchment to avoid sticking.
- Spray or brush bites with avocado oil and Air Fry 8-9 bites at a time on 375 for 10-14 minutes, shaking or turning halfway.
- Serve with dressing and feta cheese or in a "bowl" with veggies.
Oven
- Preheat oven to 350 degrees and line a sheet pan with parchment paper.
- Combine falafel ingredients, except for oil, in your food processor. Pulse for 2 minutes or until blended...it looks a little like guacamole when it’s ready.
- Refrigerate mixture for 30 minutes. While the mixture is chilling, blend ingredients for the homemade tzatziki dressing.
- Using a melon baller, scoop mixture into small falafel bites and place in rows on sheet pan
- Spray or brush with avocado oil and bake for 15-18 minutes, or until outside is crispy!
- Serve with dressing and feta cheese or in a “bowl” with veggies.
Notes
**After the 24 hour soak time, the chick peas will still be hard! This is normal. Also, if you end up running out of time (my life), these can still soak for longer than a day.
21 Day Fix: Regular Plan - 1 YELLOW, 1/3 RED (Tzatziki), plus any "bowl" ingredients (per serving). Vegan Plan - 1 RED, 1/3 BLUE (Tzatziki) plus "bowl" ingredients (per serving)
4WGP: 1/2 RED B, 1/3 BLUE (tzatziki) plus any "bowl" ingredients (per serving)
WW Blue Points: 0 points (using cooking oil spray and FF Greek yogurt). Feta Cheese and Olives would be extra.
Nutrition
Serving: 5falafel bites | Calories: 253kcal | Carbohydrates: 42g | Protein: 16g | Fat: 4g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.003g | Cholesterol: 2mg | Sodium: 1033mg | Potassium: 723mg | Fiber: 11g | Sugar: 9g | Vitamin A: 1586IU | Vitamin C: 29mg | Calcium: 144mg | Iron: 5mg