Falafel Breakfast Wrap with Hummus & Pickled
This vegetarian Mediterranean wrap brings together crispy falafel, creamy hummus, tangy pickled vegetables, fresh greens, and herbs in a soft flatbread. It’s a satisfying breakfast full of texture, flavor, and protein — great warm or cold.
⏱️ Time Required:
Prep Time: 10 minutes
Cook Time: 10 minutes (if using frozen or premade falafel)
Total Time: 20 minutes
Ingredients:
For the wrap:
4–6 small falafel balls (store-bought, frozen, or homemade)
1/2 cup hummus (plain, roasted red pepper, or garlic)
1/4 cup pickled red onions or pickled turnips
1/4 cup thin cucumber slices
1/4 cup chopped tomatoes or cherry tomatoes
Handful of baby spinach, arugula, or romaine lettuce
1 tbsp fresh mint or parsley, chopped
2 large flatbreads, pita, or whole wheat tortillas
Optional Add-ins
Drizzle of tahini sauce or lemon yogurt sauce
Crumbled feta cheese (if not vegan)
Sliced avocado or olives
Sprinkle of sumac or za’atar
Instructions:
1. Cook or reheat the falafel
If using frozen falafel, bake, pan-fry, or air-fry according to package directions until hot and crispy.
If using fresh homemade falafel, pan-sear lightly for extra crispiness.
Set aside and keep warm.
2. Warm the flatbreads
Warm the flatbread or pita in a dry skillet or microwave for 10–15 seconds until pliable.
3. Assemble the wrap
Spread 2–3 tablespoons of hummus down the center of each flatbread.
Add 2–3 falafel balls per wrap (you can gently crush them for easier wrapping).
Layer on pickled onions, cucumbers, tomatoes, and greens.
Add fresh herbs and any optional toppings like tahini drizzle or feta.
4. Wrap it up
Fold the sides in and roll tightly like a burrito or gyro wrap.
Cut in half and serve warm or wrap in foil for on-the-go.
Tips & Notes:
For meal prep: Make the falafel and pickled veggies ahead. Assemble just before eating.
Vegan version: Use dairy-free hummus and skip feta.
Make it spicy: Add harissa paste, sriracha hummus, or pickled jalapeños.
Shortcut tip: Use store-bought hummus and pickles for quick assembly.
❓ Frequently asked questions FAQs:
Q: Can I use store-bought falafel?
A: Yes! Store-bought or frozen falafel works great and makes this wrap fast and easy.
Q: What pickled veggies work best?
A: Pickled red onions, turnips, cucumbers, or even sauerkraut add tang and crunch.
Q: Is this good cold?
A: Yes! It travels well and tastes great at room temperature — ideal for grab-and-go breakfasts.
Nutritional Information
Calories: 370
Protein: 13g
Fat: 18g
Carbohydrates: 38g
Fiber: 7g
Sugar: 4g
Sodium: 550mg