Sheet Pan Freezer Falafel

Why You’ll Love This Recipe

• Baked instead of fried
• Perfect for meal prep and freezing
• Packed with plant-based protein
• Crispy exterior and tender center
• Easy sheet pan preparation
• Budget-friendly ingredients
• Great for wraps, bowls, and salads
• Freezer-friendly for busy weeks

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the Falafel

• 2 cans (15 ounces each) chickpeas, drained and rinsed
• 1 small onion, roughly chopped
• 4 cloves garlic
• 1 cup fresh parsley
• ½ cup fresh cilantro
• 2 tablespoons olive oil
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon baking powder
• 3 tablespoons chickpea flour or all-purpose flour
• 1 tablespoon lemon juice

For Serving (Optional)

• Pita bread
• Tahini sauce
• Lettuce
• Tomatoes
• Cucumbers
• Pickled onions

Directions

1. Preheat the oven to 425°F (220°C).
2. Line a large sheet pan with parchment paper.
3. Add the chickpeas, onion, garlic, parsley, cilantro, olive oil, cumin, coriander, salt, black pepper, baking powder, flour, and lemon juice to a food processor.
4. Pulse until the mixture is finely chopped and holds together when pressed, but do not puree completely.
5. Let the mixture rest for 10 minutes.
6. Scoop about 2 tablespoons of mixture and shape into patties or balls.
7. Arrange the falafel evenly on the prepared sheet pan.
8. Lightly brush or spray with olive oil.
9. Bake for 20–25 minutes, flipping halfway through cooking.
10. Continue baking until golden brown and crisp on the outside.
11. Allow the falafel to cool slightly before serving.
12. Serve in pita bread, grain bowls, or salads with your favorite toppings and sauces.

Servings and Timing

• Servings: 6
• Prep Time: 15 minutes
• Rest Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 50 minutes

Variations

• Spicy Falafel: Add cayenne pepper or diced jalapeños.
• Herb-Loaded Falafel: Increase the parsley and cilantro.
• Green Falafel: Add spinach for extra color and nutrients.
• Air Fryer Falafel: Cook in an air fryer at 375°F (190°C) until crispy.
• Garlic Lover’s Falafel: Add extra garlic cloves.
• Gluten-Free Falafel: Use chickpea flour instead of all-purpose flour.
• Mediterranean Falafel Bowls: Serve with hummus, cucumbers, tomatoes, and olives.

Storage/Reheating

Storage

Store cooked falafel in an airtight container in the refrigerator for up to 5 days.

Freezing

Allow the falafel to cool completely, then freeze on a baking sheet until solid. Transfer to a freezer-safe bag or container and freeze for up to 3 months.

Reheating

Reheat in a 375°F (190°C) oven or air fryer for 8–10 minutes until heated through and crisp.

FAQs

Can I use canned chickpeas?

Yes. Canned chickpeas work well and make preparation easier.

Why is this called freezer falafel?

The falafel freeze exceptionally well, making them ideal for meal prep.

Can I freeze them before baking?

Yes. Shape the falafel, freeze on a tray, and transfer to a freezer-safe container. Bake directly from frozen with a few extra minutes of cooking time.

How do I keep falafel from falling apart?

Avoid over-processing the mixture and allow it to rest before shaping.

Can I make these gluten-free?

Yes. Use chickpea flour or a gluten-free flour blend.

What sauces pair best with falafel?

Tahini sauce, garlic sauce, tzatziki, and hummus are all excellent choices.

Can I cook these in an air fryer?

Absolutely. Air frying produces a wonderfully crispy texture.

What can I serve with falafel?

Pita bread, salads, rice bowls, roasted vegetables, and hummus are all great options.

Can I make the mixture ahead of time?

Yes. The falafel mixture can be refrigerated for up to 24 hours before baking.

Are baked falafel as good as fried?

Yes. While slightly different in texture, baked falafel are flavorful, crispy, and much lighter.

Conclusion

Sheet Pan Freezer Falafel is a simple, healthy, and versatile recipe that’s perfect for meal prep and busy schedules. Packed with fresh herbs, warm spices, and protein-rich chickpeas, these baked falafel deliver classic flavor without the hassle of deep frying. Whether served in pita sandwiches, grain bowls, or salads, they’re a delicious plant-based staple you’ll want to keep stocked in your freezer.

Sheet Pan Freezer Falafel

Print Recipe

Pin Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Sheet Pan Freezer Falafel is a healthier baked version of the classic Middle Eastern favorite, made with chickpeas, fresh herbs, garlic, and warm spices. Crispy on the outside and tender inside, these falafel are perfect for meal prep, freezing, and easy weeknight meals.

• Author: Laura
• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 50 minutes
• Yield: 6 servings
• Category: Main Course
• Method: Bake
• Cuisine: Middle Eastern
• Diet: Vegan

Ingredients

• 2 cans (15 ounces each) chickpeas, drained and rinsed
• 1 small onion, roughly chopped
• 4 cloves garlic
• 1 cup fresh parsley
• 1/2 cup fresh cilantro
• 2 tablespoons olive oil
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon baking powder
• 3 tablespoons chickpea flour or all-purpose flour
• 1 tablespoon lemon juice
• Pita bread (optional)
• Tahini sauce (optional)
• Lettuce (optional)
• Tomatoes (optional)
• Cucumbers (optional)
• Pickled onions (optional)

Cook Mode Prevent your screen from going dark

Instructions

1. Preheat the oven to 425°F (220°C) and line a large sheet pan with parchment paper.
2. Add the chickpeas, onion, garlic, parsley, cilantro, olive oil, cumin, coriander, salt, black pepper, baking powder, flour, and lemon juice to a food processor.
3. Pulse until the mixture is finely chopped and holds together when pressed, but do not puree completely.
4. Let the mixture rest for 10 minutes.
5. Scoop about 2 tablespoons of mixture and shape into patties or balls.
6. Arrange the falafel evenly on the prepared sheet pan.
7. Lightly brush or spray with olive oil.
8. Bake for 20–25 minutes, flipping halfway through cooking.
9. Continue baking until golden brown and crisp on the outside.
10. Allow the falafel to cool slightly before serving.
11. Serve in pita bread, grain bowls, or salads with your favorite toppings and sauces.

Notes

• For a gluten-free version, use chickpea flour instead of all-purpose flour.
• Add cayenne pepper or diced jalapeños for a spicier falafel.
• The mixture can be prepared and refrigerated up to 24 hours before baking.
• Freeze cooked falafel for up to 3 months in a freezer-safe container.
• Reheat in a 375°F (190°C) oven or air fryer for 8–10 minutes until crisp.
• Serve with tahini sauce, hummus, or garlic sauce for extra flavor.

Nutrition

• Serving Size: 1 serving
• Calories: 240 kcal
• Sugar: 3 g
• Sodium: 460 mg
• Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Trans Fat: 0 g
• Carbohydrates: 33 g
• Fiber: 8 g
• Protein: 10 g
• Cholesterol: 0 mg