Crispy Baked Falafel Pita Pockets

Falafel has long been a beloved street-food staple across the Middle East, packing spiced chickpeas into golden fritters. This baked version keeps the classic cumin-and-herb punch while tucking crispy patties into soft pita pockets for an easy lunch.

Serves 4 · 20 min prep · 25 min cook

Estimate for one serving

• 465 cal
• 18g protein
• 62g carbs
• 16g fat
• 11.5g fiber

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Ingredients

• 2 cans (15 oz each) canned chickpeas, drained and rinsed
• 1 cup packed fresh parsley leaves
• 1/2 cup packed fresh cilantro leaves
• 1/2 small yellow onion, roughly chopped
• 3 garlic cloves
• 1.5 tsp ground cumin
• 1 tsp ground coriander
• 1/4 tsp cayenne pepper
• 1 tsp baking powder
• 3 tbsp all-purpose flour or chickpea flour
• 1 tsp kosher salt
• for baking olive oil spray or 2 tbsp olive oil
• 4 pita breads
• 1/2 cup hummus
• 1 cup cucumber, diced
• 1 cup tomato, diced
• 2 cups shredded lettuce
• 1/3 cup plain yogurt or tahini sauce

Instructions

1. 1Preheat oven to 400°F and line a large rimmed baking sheet with parchment. Pat the chickpeas very dry with clean kitchen towels; excess moisture prevents crisping.
2. 2In a food processor combine chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, cayenne, baking powder, flour, and salt. Pulse 15–20 times until the mixture is finely minced but not pureed; it should hold together when pinched.
3. 3Scoop 2-tablespoon portions and gently form into small patties about 1/2-inch thick. Place on the prepared sheet and lightly spray or brush both sides with olive oil.
4. 4Bake 12 minutes, carefully flip each falafel, then bake another 10–12 minutes until deep golden brown and crisp on the exterior. The centers should still be tender.
5. 5While falafel bakes, warm the pita breads in the oven for the last 3 minutes or wrap in a damp towel and microwave 20 seconds until soft and pliable.
6. 6Cut each pita in half to form pockets. Spread a spoonful of hummus inside each half.
7. 7Stuff each pocket with shredded lettuce, diced cucumber and tomato, then tuck in 2 hot falafel patties.
8. 8Drizzle with yogurt or tahini sauce and serve immediately while the falafel is still crunchy. For work lunches, pack falafel separately and assemble just before eating so the pita stays soft.