Warm whole wheat pita pockets filled with golden, crispy baked falafel, fresh vegetables, and a cool, tangy herbed yogurt sauce—this recipe is a nutritious and satisfying take on classic Mediterranean street food. With bold flavors, hearty texture, and a refreshing sauce, these pita pockets make for a perfect lunch, light dinner, or meal prep option.
Why You’ll Love This Recipe
These falafel pita pockets strike the perfect balance between healthful and hearty. Baked instead of fried, the falafel is crisp on the outside and tender inside. The vibrant mix of herbs, spices, and creamy yogurt sauce offers an explosion of flavor in every bite. They’re customizable, portable, and ideal for vegetarians or anyone seeking a plant-forward meal.
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
For the Falafel:
1 1/2 cups cooked chickpeas (or 1 can, drained and rinsed)
1/2 small red onion, chopped
2 cloves garlic
1/4 cup fresh parsley
1/4 cup fresh cilantro
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon baking powder
2 tablespoons oat flour or chickpea flour
Salt and pepper to taste
Olive oil spray (for baking)
For the Yogurt Sauce:
1/2 cup plain Greek yogurt (or coconut yogurt for dairy-free)
1 tablespoon lemon juice
1 tablespoon finely chopped dill or mint
1 clove garlic, minced
Salt and pepper to taste
For Assembly:
4 whole wheat pita pockets
1 cup arugula or mixed greens
1 medium tomato, sliced
1/4 red onion, thinly sliced
Directions
- Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
- In a food processor, combine chickpeas, red onion, garlic, parsley, cilantro, cumin, coriander, baking powder, flour, salt, and pepper. Pulse until the mixture is well blended but still slightly coarse.
- Form the mixture into small balls or patties. Place them on the prepared baking sheet and spray lightly with olive oil.
- Bake for 25–30 minutes, flipping halfway through, until the falafel are golden and crisp.
- While the falafel bakes, mix together the yogurt, lemon juice, dill or mint, minced garlic, salt, and pepper. Chill until serving.
- Warm the pita pockets slightly, then slice open to form pockets.
- Fill each pita with 2–3 falafel, tomato slices, arugula or greens, red onion, and a generous spoonful of yogurt sauce.
- Serve immediately with extra sauce on the side.
Servings and timing
Servings: 4
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Variations
- Gluten-Free Option: Use gluten-free pita and chickpea flour.
- Vegan Version: Use a plant-based yogurt for the sauce.
- Spicy Falafel: Add chili flakes or a chopped jalapeño to the falafel mix.
- Different Greens: Use spinach, romaine, or cabbage slaw instead of arugula.
- Hummus Layer: Spread hummus inside the pita for extra richness.
- Roasted Veggies: Add roasted eggplant or bell peppers to the filling for more depth.
Storage/Reheating
Storage: Store leftover falafel and yogurt sauce in separate airtight containers in the refrigerator for up to 4 days.
Reheating: Reheat falafel in the oven at 350°F (175°C) for 10 minutes or in an air fryer for a few minutes until warm and crispy.
Assembly: Assemble pitas fresh to prevent them from becoming soggy.
FAQs
Can I use canned chickpeas?
Yes, canned chickpeas work perfectly. Be sure to rinse and drain them well.
How do I prevent the falafel from falling apart?
Ensure the mixture is not too wet; if needed, add extra flour a little at a time until the falafel holds its shape.
Can I fry the falafel instead of baking?
Yes, you can shallow fry them in a pan with oil over medium heat until golden and crisp on both sides.
Is this recipe freezer-friendly?
Yes, baked falafel can be frozen. Let them cool completely, then freeze in a single layer before transferring to a container. Reheat in the oven.
What can I substitute for oat or chickpea flour?
You can use all-purpose flour, almond flour, or even breadcrumbs in a pinch.
What type of yogurt works best?
Plain Greek yogurt provides a thick, creamy base, but coconut yogurt works well for a dairy-free option.
Can I make the falafel mixture ahead of time?
Yes, the mixture can be made a day ahead and stored in the refrigerator until ready to bake.
What else can I serve with these pita pockets?
Serve with a side of couscous, tabbouleh, or roasted vegetables for a complete meal.
Are these suitable for meal prep?
Absolutely. Store falafel and sauce separately, then assemble fresh for easy lunches or dinners.
Can I make mini falafel for appetizers?
Yes, shape smaller falafel balls and serve in mini pitas or lettuce cups for a party-friendly appetizer.
Conclusion
Crispy Falafel Pita Pockets with Herbed Yogurt Sauce are a flavorful, wholesome, and satisfying way to enjoy plant-based eating. With their crunchy texture, refreshing veggies, and creamy sauce, these pita pockets are ideal for everyday meals or casual entertaining. Easy to prepare and endlessly adaptable, they’re a staple worth adding to your weekly rotation.
Print
Crispy Falafel Pita Pockets with Herbed Yogurt Sauce
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
- Yield: 4 servings 1x
- Category: Main Dish
- Method: Baking
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
Warm whole wheat pitas filled with crispy baked falafel, fresh greens, juicy tomatoes, and red onion, drizzled with a creamy, tangy herbed yogurt sauce—a Mediterranean street-food favorite made healthier.
Ingredients
- For the Falafel:
- 1 1/2 cups cooked chickpeas (or 1 can, drained and rinsed)
- 1/2 small red onion, chopped
- 2 cloves garlic
- 1/4 cup fresh parsley
- 1/4 cup fresh cilantro
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon baking powder
- 2 tablespoons oat flour or chickpea flour
- Salt and pepper to taste
- Olive oil spray (for baking)
- For the Yogurt Sauce:
- 1/2 cup plain Greek yogurt (or coconut yogurt for dairy-free)
- 1 tablespoon lemon juice
- 1 tablespoon finely chopped dill or mint
- 1 clove garlic, minced
- Salt and pepper to taste
- For Assembly:
- 4 whole wheat pita pockets
- 1 cup arugula or mixed greens
- 1 medium tomato, sliced
- 1/4 red onion, thinly sliced
Instructions
- Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
- In a food processor, combine chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, baking powder, flour, salt, and pepper. Pulse until well combined but not pureed.
- Scoop the mixture into small balls or patties and place them on the baking sheet. Spray lightly with olive oil.
- Bake for 25–30 minutes, flipping halfway through, until golden and crisp on the outside.
- In the meantime, stir together all yogurt sauce ingredients in a bowl. Chill until ready to use.
- Warm pita breads slightly, then cut open to form pockets.
- Stuff each pita with 2–3 falafel, a few tomato slices, arugula, onion, and a spoonful of the herbed yogurt sauce.
- Serve immediately with extra sauce on the side.
Notes
- Use coconut yogurt for a dairy-free and vegan version.
- Falafel mixture can be prepared ahead and refrigerated for up to 24 hours before baking.
- Serve with pickled turnips or cucumbers for added tang.
Nutrition
- Serving Size: 1 stuffed pita
- Calories: 320
- Sugar: 4g
- Sodium: 380mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 8g
- Protein: 12g
- Cholesterol: 5mg
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