Falafel Wraps with Tzatziki and Pickled Veggies
These wraps bring together the best of Mediterranean flavors: golden-crisp falafel, refreshing tzatziki sauce, and quick-pickled veggies wrapped in warm pita. They’re hearty, healthy, and perfect for lunch, dinner, or meal prep.
Time
Prep time: 25 minutes
Cook time: 15 minutes
Total time: 40 minutes (excluding soaking)
Ingredients
For the Falafel
1 cup dried chickpeas (soaked overnight, not canned)
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 soda
1 tsp salt
½ tsp black pepper
2–3 tbsp flour (as needed for binding)
Neutral oil (for frying or air-frying)
For the Tzatziki
1 cup Greek yogurt
½ cucumber, grated & squeezed dry
1 tbsp lemon juice
1 garlic clove, finely grated
1 tbsp olive oil
1 tbsp fresh dill (or mint)
Salt & pepper to taste
Quick Pickled Veggies
1 cup carrot sticks
1 cup thinly sliced red onion
½ cup cucumber sticks or radishes
½ cup white vinegar + ½ cup water
1 tbsp sugar
1 tsp salt
To Assemble
4 warm pita breads or flatbreads
Lettuce or arugula leaves
Tomato slices
Extra herbs
Instructions
1. Make the Quick Pickles
In a jar, combine vinegar, water, sugar, and salt. Stir until dissolved.
Add carrots, onion, and cucumbers. Let sit at least 20 minutes (or overnight in the fridge).
2. Prepare the Falafel
Drain soaked chickpeas and pat dry.
In a food processor, combine chickpeas, onion, garlic, herbs, and spices. Pulse until coarse and sticky (not a paste).
Add baking soda and flour as needed until mixture holds together.
Shape into small balls or patties.
Heat oil in a skillet (about 1 inch deep) and fry falafel until golden brown, 3–4 minutes per side. (Alternatively, air-fry at 375°F / 190°C for 12–15 minutes, flipping halfway.)
3. Make the Tzatziki
Mix Greek yogurt, cucumber, lemon juice, garlic, olive oil, dill, salt, and pepper. Chill until ready.
4. Assemble the Wraps
Warm pita bread.
Spread a generous layer of tzatziki.
Add lettuce, tomato, falafel (3–4 pieces), and a spoonful of pickled veggies.
Drizzle with extra tzatziki or olive oil.
Wrap tightly and serve warm!
Notes & Tips
If you only have canned chickpeas, roast them first to dry them out before blending (texture won’t be as authentic as soaked).
For extra flavor, sprinkle sumac or za’atar inside the wrap.
Meal prep tip: Make a large batch of falafel and freeze. Reheat in the oven or air fryer when needed.
Frequently Asked Questions
Q: Can I bake the falafel instead of frying?
Yes! Bake at 400°F (200°C) for 25 minutes, flipping halfway, brushed with oil.
Q: How long do the pickled veggies last?
They’ll keep for about 1 week in the fridge.
Q: What’s the best bread for wraps?
Soft pocket pita or lavash wraps work best, but tortillas can work in a pinch.
Nutritional Information
Calories: 420 kcal
Protein: 16 g
Fat: 18 g
Carbs: 52 g
Fiber: 10 g