• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Recipes
  • Ebook
  • Guides
  • My Story
  • Contact

Pretty Delicious Life

menu icon
go to homepage
  • Recipes
  • Ebook
  • Guides
  • My Story
  • Contact
search icon
Homepage link
  • Recipes
  • Ebook
  • Guides
  • My Story
  • Contact
×
Home » Entrees

Published: Jul 10, 2020 · Modified: Jun 9, 2025 by prettydeliciouslife · This post may contain affiliate links · 5 Comments

Gluten Free Falafel with Vegan Tzatziki Sauce

Jump to Recipe

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!

low fodmap falafel

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
gluten free falafel ingredients

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

  1. 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.
  2. Chop veggies. Roughly chop carrots, potato and scallions and add to the bowl of a food processor, pulsing until finely chopped.
  3. Spice it up! Add garlic infused olive oil and all spices to the food processor and pulse again to combine. Adjust seasoning to taste.
  4. 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.
gluten free falafel

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.

gluten free falafel

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.

gluten free falafel

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.

low fodmap falafel
Gluten Free, Vegan and low FODMAP friendly falafel

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 sandwich

Gluten Free Falafel with Vegan Tzatziki Sauce

Pretty Delicious Life
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!
5 from 4 votes
Print Recipe Pin Me
Prep Time 15 minutes mins
Cook Time 50 minutes mins
Total Time 1 hour hr 5 minutes mins
Course Lunch, Main Course, Sauce/Dip/Syrup, Side Dish
Cuisine Middle Eastern
Servings 15
Calories 84 kcal

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
Prevent your screen from going dark

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.

Notes

You can add 2 tablespoon of sesame or coconut oil to a frying pan and add the falafel to give them a little extra crispiness. This is also how I heated up the extras the rest of the week!
Tried this recipe?Mention @prettydeliciouslife or tag #PDLrecipes!
Keyword Gluten Free, Low FODMAP, plant based, Vegan

More Healthy Recipes

  • Best Gluten Free Thanksgiving Sides Drinks & Desserts
  • Easy Air Fryer Salmon Recipe (From Fresh or Frozen)
  • Grated Tomato Pasta Sauce with Basil, Burrata & Rigatoni
  • low fodmap salmon recipes
    Salmon Caesar Salad

Reader Interactions

Comments

  1. melinda says

    March 13, 2023 at 1:26 pm

    5 stars
    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!

  2. prettydeliciouslife says

    March 18, 2023 at 4:57 pm

    I am so happy to hear that you loved this recipe, Melinda! Thanks for the feedback as well!

  3. Katir says

    May 22, 2023 at 9:52 am

    What can be substituted for the garlic oil in your recipes? I am also trying to go oil free. Thank you.

  4. Katie says

    May 22, 2023 at 9:53 am

    What can be substituted for the garlic oil in your recipes? I am also trying to go oil free. Thank you.

  5. prettydeliciouslife says

    May 23, 2023 at 8:09 pm

    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.

5 from 4 votes (3 ratings without comment)

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Hi! I’m Kim, the full-time recipe developer, photographer and creator behind Pretty Delicious Life, where you’ll find 100% gluten free, healthier recipes developed with a happy gut in mind. What started out as a space for me to record my favorite gut-friendly recipes has turned into a space for people like you, who absolutely LOVE food but are looking for healthier versions of their favorite recipes that make them feel amazing both inside and out.

Popular

  • High Protein Breakfast Burrito Bowls Easy Meal Prep
  • Easy Healthy High Protein Breakfast Burrito Recipe
  • Easy 3-Ingredient Funfetti Mug Cake Gluten Free
  • Healthy High Protein Italian Pasta Salad Recipe

Protein Desserts

  • Monster Cookie Protein Energy Bites No Bake Recipe
  • Dairy Free Ninja Creami Coffee Ice Cream with Protein
  • Healthy Oatmeal Chocolate Chip Protein Cookies Recipe
  • Gooey Monster Eye Cookies (Flourless, High Protein)

Footer

↑ back to top

Protein Recipes

  • Kale & Mushroom Egg Bites
  • Chunky Monkey Banana Bread
  • Protein Hot Chocolate
  • Healthy Buffalo Chicken Dip

Ninja Creami

  • Dairy Free Pumpkin Pie
  • Mint Chocolate Chip
  • Cherry Protein Sorbet
  • Chocolate Cookies and Cream

Protein Cookies

  • Protein Monster Cookie
  • Chunky Monkey Chocolate Chip Cookie
  • Flourless Double Chocolate Protein Cookie

Privacy Policy / Cookie Policy / Disclaimer

As an Amazon Associate I earn from qualifying purchases.

Copyright © 2025 Pretty Delicious Life

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
Cookie settingsACCEPT
Manage consent

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
CookieDurationDescription
cookielawinfo-checbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Functional
Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
Performance
Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
Analytics
Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
Advertisement
Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
Others
Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
SAVE & ACCEPT

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.