Healthy Falafel Lettuce Wraps, my new addiction

Falafel Lettuce Wrap

Feelin’ all middle east but not feelin’ the calories? No problemo because I have the recipe for baked falafel adapted from Hungry Girl. You can go pita or sans pita. Your choice! This week I was all about the lettuce wraps.

Falafel Pita Pockets with Dill-icious Yogurt Dip


WITH PITA (1 pita pocket with 3 falafel balls and 3 tbsp. dip):

  • 198 calories, 2.25g fat, 863mg sodium, 37g carbs, 8.5g fiber, 5g sugars, 10g protein — POINTS® value 3*

PITA FREE (wrapped in lettuce, over a salad, or straight from a plate! 3 falafel balls and 3 tbsp. dip):

  • A pita-less serving has 139 calories, 2g fat, 718mg sodium, 24g carbs, 6g fiber, 5g sugars, and 7.5g protein (POINTS® value 2*).

For Falafel Pockets:
– 2 1/2 whole-wheat or high-fiber pitas
– One 15-oz. can chickpeas, well drained
– 1 onion, very finely chopped
– 1/4 cup whole-wheat flour
– 3 tbsp. finely chopped fresh parsley
– 1 1/2 tbsp. chopped garlic
– 1 tbsp. chopped fresh cilantro
– 1/2 tbsp. ground cumin
– 3/4 tsp. salt
– 1/2 tsp. baking powder
– 1/4 tsp. lemon juice
– 1/8 tsp. paprika, or more to taste
– black pepper, to taste
– Two 2-second sprays olive oil nonstick spray

For Tzatziki Dip:
– 6 oz. plain fat-free yogurt
– 1 Persian cucumber, peeled and chopped (or another small cucumber, peeled, deseeded, and chopped)
– 1 tsp. dried dill
– 3/4 tsp. crushed garlic
– 1/4 tsp. salt
– black pepper, to taste

Preheat oven to 375 degrees.

Place all ingredients for falafel (except for the pitas and nonstick spray) in a large bowl, and give them a good stir. Using a potato masher, mash well. Mixture should remain slightly chunky, not smooth.

Spray a baking sheet thoroughly with a 2-second spray of olive oil nonstick spray.

One at a time, take spoonfuls of mixture in your hands and form 15 balls, each about the size of a ping pong ball, and gently place them on the baking sheet. Spray the top of each ball with olive oil nonstick spray, for a total of about a 2-second spray.

Bake in the oven for 15 minutes. Meanwhile, combine all ingredients for dip in a blender or food processor, and pulse until just blended. Season to taste with black pepper and refrigerate until ready to serve.

Remove baking sheet from the oven, and carefully turn each ball over, gently reshaping if the bottoms have flattened. Return to the oven and bake for an additional 10 – 15 minutes, until golden brown and slightly crispy. Allow to cool and set for at least 5 minutes.

Cut the whole pitas into halves, toast or warm all pita halves slightly, and then fill each with three falafel balls and 3 tbsp. dip. Enjoy!


Recipe from:

  • Tabitha

    For the pitas, I buy Josephs because they are wheat/oat/flaxseed pitas that are only 60 calories and 6g carbs for 1 full size pita.. They taste great and are much healthier in terms of choosing a bread option. They also taste amazing with hummus.

  • anniebells

    for a thicker tzatziki – you should use greek yogurt and strain it through a cheese cloth – the traditional has shredded cucumber, a high quality olive oil, salt and pepper and obvs the greek yogurt ! it’s so amazing. have yet to eat it with dill and garlic.. this recipe sounds amazing !

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  • Emily Nard

    I <3 falafels sooo much! I'm making this after I run my mile :-D

    Love you so much!!,
    Emily N.

  • CharatiS

    I really enjoy all of the recipe ideas you have throughout the site. I’m a busy college student so it’s not exactly easy or ideal for me to eat healthy. With that being said, the recipes that you publish are not only easy, but they are usually very affordable. I also really appreciate that the recipes you offer have ingredients that a lot of people already have, or can easily pick up at any local grocery store. Thank you for all the suggestions. I can’t wait to try them!