Falafel Wraps with Garlic Yogurt Sauce
Crispy, golden falafel paired with a creamy garlic yogurt sauce, fresh veggies, and warm pita bread — these wraps are a wholesome, protein-packed Mediterranean delight. Perfect for lunch, dinner, or meal prep, they’re flavorful, balanced, and customizable with your favorite toppings.
Time
Prep time: 20 minutes
Cook time: 25 minutes
Total time: 45 minutes
Ingredients
For the Falafel:
1 ½ cups dried chickpeas, soaked overnight
½ small onion, roughly chopped
3 garlic cloves
½ cup fresh parsley
½ cup fresh cilantro
1 tsp ground cumin
1 tsp ground coriander
½ tsp baking powder
2 tbsp flour
Salt & black pepper, to taste
Olive oil
For the Garlic Yogurt Sauce
1 cup Greek yogurt
1–2 garlic cloves, finely grated or minced
1 tbsp lemon juice
1 tbsp olive oil
Salt & pepper, to taste
For the Wraps
4 pita breads or flatbreads
1 cucumber, sliced
1 tomato, sliced (or cherry tomatoes, halved)
½ red onion, thinly sliced
1 cup shredded lettuce or mixed greens
Fresh parsley or mint
Instructions
Make the Falafel
Add chickpeas, onion, garlic, herbs, spices, baking powder, flour, salt, and pepper to a food processor.
Pulse until coarse and grainy (not a paste).
Shape into small balls or patties.
Cook:
Pan-fry: Heat 3–4 tbsp olive oil in a skillet, cook falafel 3–4 minutes per side until golden.
Bake: Place on lined sheet, brush with oil, bake at 400°F (200°C) for 20–25 minutes, flipping halfway.
Prepare the Garlic Yogurt Sauce
Mix yogurt, garlic, lemon juice, olive oil, salt, and pepper. Chill until ready.
Assemble Wraps
Warm pita bread.
Spread garlic yogurt sauce generously.
Layer lettuce, cucumber, tomato, onion, and falafel.
Add extra sauce and fresh herbs.
Fold or roll into wraps.
Notes & Tips
For crispier falafel, chill the mixture 30 minutes before shaping.
Add pickled turnips or olives for an authentic Mediterranean flair.
If using canned chickpeas, dry them well to avoid mushy falafel.
Frequently Asked Questions
Q: Can I make falafel ahead of time?
Yes — store shaped falafel raw in the fridge up to 24 hours before cooking, or freeze and cook directly from frozen.
Q: Can I use tahini sauce instead of yogurt?
Absolutely — both are classic Mediterranean options.
Q: Are these wraps vegetarian?
Yes, and they can be made vegan by swapping the yogurt sauce for tahini or a vegan garlic sauce.
Nutritional Information
Calories: 470
Protein: 17g
Carbs: 57g
Fat: 18g
Fiber: 11g
Sugar: 6g