This easy gluten free falafel recipe is also grain free, vegan, and low FODMAP friendly. Packed with nutritious veggies and plant based protein, it's the perfect low FODMAP lunch recipe to add to your meal prep routine!
Why You'll Love This Recipe
- It is healthy. Packed with plant based protein and tons of tasty veggies, you'll feel good about eating this gluten free falafel often!
- It is easy. The entire recipe is prepared using a food processor and finished off in the oven, so it is incredibly easy to whip up.
- It is perfect for meal prep. This recipe yields 15 individual falafel, so it's perfect for your work week meal prep.
Gluten Free Falafel Tips & Tricks
Gather Your Ingredients
This low FODMAP falafel recipe uses:
- Carrots
- White Potatoes
- Almond Flour
- Scallions (green parts only)
- Parsley
- Chickpeas
- Garlic Infused Olive Oil: Watch this quick tutorial on how to make your own at home!
- Paprika
- Cumin
- Turmeric
- Black Pepper
- Sea Salt
For the Vegan Tzatziki Sauce you will need:
- Plain Vegan Yogurt or Regular Yogurt
- Fresh Dill
- Lemon Juice
- Garlic Infused Olive Oil
- Cucumber
Low FODMAP Tip: Scallions are a great way to infuse onion flavors into recipes, like this low FODMAP falafel. Be sure to utilize the green parts only as the white scallion bulbs, like onions + garlic, are high in FODMAPs. The same goes for leeks!
Gluten Free Falafel Step By Step Instructions
- Prepare chickpeas. Rinse and drain canned chickpeas. The simplest way is to pour the canned chickpeas into a colander in the sink and run them under cold water. If you'd like to save the aquafaba for another use, first place the colander over a bowl or airtight container to capture the liquid, then transfer the colander to the sink and rinse thoroughly.
- Chop veggies. Roughly chop carrots, potato and scallions and add to the bowl of a food processor, pulsing until finely chopped.
- Spice it up! Add garlic infused olive oil and all spices to the food processor and pulse again to combine. Adjust seasoning to taste.
- Finish the falafel base. Add chickpeas to the food processor bowl and pulse one more time until a dough like paste begins to form. Finally, add almond flour in and pulse until smooth.
5. Form Falafel. Pre-heat oven to 375F. Form the falafel by scoop out about ¼-1/3 cup of the mixture out and creating a small patty in the palm of your hand. This recipe will make about 15 falafel. Arrange each individual falafel on a baking sheet lined with parchment paper or silicone baking liners and bake for 20-25 minutes on one side. Then, flip the falafel and bake again another 20-25 minutes until golden brown.
6. Prepare the tzatziki sauce. In a small mixing bowl, add yogurt, garlic infused olive oil, lemon juice, cucumber and fresh dill and mix to combine. Adjust seasoning to taste.
FAQs
What if the falafel batter is too wet?
If the batter is a bit too wet, you can add more almond flour to the mixture 1 tablespoon at a time. Be careful not to add more than an additional 2-3 tbsp.
Is almond flour low FODMAP?
Yes, almond flour is low FODMAP in ¼ cup servings. This recipe uses just over ½ cup of almond flour, meaning each serving is a low FODMAP friendly serving size. If you are worried about FODMAP stacking due to the chickpeas, you may use gluten free 1:1 flour.
Are chickpeas low FODMAP?
Chickpeas are low FODMAP friendly in ¼ cup servings. Canned chickpeas have been shown to be the most tolerable + have the lowest FODMAP content because oglios-gos / fructans are water soluble and leach out of the beans.
How do you reheat leftover falafel?
Simply add 1 tablespoon of garlic infused olive oil to a pan set to medium high heat until shimmering. Place leftover falafel in the pan and lightly fry for about 2 minutes on each side.
How To Store Gluten Free Falafel
- Store your gluten free falafel in an airtight container in the fridge. They will remain fresh up to one week which makes them perfect for meal prep.
- Store your vegan tzatziki sauce in a similar manner, in an airtight container in the fridge. This will also remain fresh up to 5 days.
More Gluten Free, Vegan and Low FODMAP Recipes You Might Like
- Gluten Free Eggless Gnocchi
- Gluten Free Yeast Free Vegan Pizza Dough
- Gluten Free Vegan Fudge Brownies
- Low FODMAP No Bean Hummus
- Pinto Bean Hummus
- Raw Carrot Salad
Did you have a chance to make this recipe? If so, please leave me a rating and review below. I always love and appreciate hearing from you!
Gluten Free Falafel with Vegan Tzatziki Sauce
Equipment
- Food Processor
Ingredients
For the Falafel
- 3 medium carrots peeled + chopped
- 2 white potatoes peeled + diced
- ⅓ cup scallions chopped
- 14 oz canned chickpeas drained + rinsed thoroughly
- 8 tablespoon almond flour
- 1 tablespoon garlic infused olive oil
- 1 teaspoon paprika
- 1 teaspoon cumin
- 1 teaspoon turmeric
- 1 teaspoon black pepper
- 1 teaspoon sea salt
For the Tzatziki Sauce
- ½ cup vegan plain yogurt or greek yogurt
- ¼ cup fresh dill
- 1 tablespoon lemon juice
- ½ teaspoon garlic infused olive oil
- ½ cup cucumber chopped
Instructions
- Rinse and drain canned chickpeas thoroughly and set aside.
- Roughly chop carrots, scallions and dice potatoes.
- Add veggies to the food processor and pulse until finely chopped.
- Next add chickpeas, olive oil and spices to the bowl and pulse again until a smooth dough like paste begins to form.
- If your mixture is too dry you can add a little more olive oil or a bit of water and continue to blitz until smooth. Once smooth, add almond flour and blitz again until smooth.
- Separate dough into balls, about ¼ to ⅓ cup, and flatten slightly.
- Add to parchment lined baking sheet and bake 20-25 minutes on each side until golden brown.
- To make sauce, mix all ingredients in a small bowl and season to taste.
melinda says
Very yummy! When I used a 1/4 cup to make the first batch, they did not crisp up as well as I wanted them too. I made the 2nd batch smaller and thinner, and they were amazing! I am are new too the low fodmap diet, and this is going to be a frequent dinner at my house. My husband wants me to make them again this week for company!
prettydeliciouslife says
I am so happy to hear that you loved this recipe, Melinda! Thanks for the feedback as well!
Katir says
What can be substituted for the garlic oil in your recipes? I am also trying to go oil free. Thank you.
Katie says
What can be substituted for the garlic oil in your recipes? I am also trying to go oil free. Thank you.
prettydeliciouslife says
Hi Katir! Are you intolerant of garlic? If so you can use garlic instead of garlic oil in this recipe. If you are intolerant of garlic, you could omit the oil from the tzatziki sauce, but for the falafel I would recommend trying coconut oil. Still oil, yes but a little lighter than olive oil. I would not omit the ingredient altogether though as it helps to hold the falafel together.