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*).


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!


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6 thoughts on “Healthy Falafel Lettuce Wraps, my new addiction”

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  1. Tabitha says:

    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.

  2. anniebells says:

    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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  4. Emily Nard says:

    I <3 falafels sooo much! I'm making this after I run my mile 😀

    Love you so much!!,
    Emily N.

  5. CharatiS says:

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