If you love falafel, but need a break from the beans, try my easy, keto baked pepita falafel! In addition to being bean-free, they are vegan, grain-free, gluten-free, high in protein and fiber, and ideal for a meal or a snack on the go.
Happy New Year, everyone! I hope you enjoyed the holidays and are off to a happy, healthy start! I’ve been enjoying time with my family, but I am happy to be back to posting and sharing ideas with you.
Keto Falafel, Made without Beans
My back-in-the-saddle recipe is the result of a request from a friend who cannot eat beans but misses the days when she could eat falafel without a care. Hence, in place of the typically chickpeas, I devised this simple recipe, subbing pepitas (green pumpkin seeds) for the usual chickpeas.
I am an equal opportunity falafel lover, and this new variation does not disappoint!
Healthy Highlights of Baked Keto Pepita Falafel
No matter what kind of eating resolutions you may have made for the New Year (including “Must eat more delicious food!”), these falafel will more than likely fit the bill. Here what you get with these falafel:
Low-carb? Big time! (1.6 carbs, .6 net carbs per falafel)
Low in sugar? Absolutely!
High in protein? Sure thing!
Vegan? Yes, indeed!
Loaded with vitamins? You better believe it.
How to Make Baked Keto Pepita Falafel
They are easy-to-make, too. The pepitas get a 10-minute soak in hot water, then (a short list of) everything goes into the food processor. Shape into patties, bake, and you’ve got falafel, my friends.
In my first tests of the falafel, I used all seeds, save for some spices and a bit of cilantro and green onion. It was tasty, but really dense and more like a thick, heavy cracker.
After further experimentation, I settled on the a healthy addition of carrots, which balances the pepitas to create a more traditional falafel texture.
Are the Carrots in this Recipe Keto-Friendly?
Yes! Carrots are not strictly banned in keto diets. It’s all about balance, and these falafel. The overall carbohydrates in the recipe are extremely low, even with the addition of carrots.
Vary the Recipe to Create Newfangled Options!
Now that you have a basic formula to work with, feel free to experiment with flavors as much as you like. Try differents herbs and spices to create entirely new options!
The vegetables are changeable, too. Other hard vegetables, such as cauliflower, parsnips, broccoli, or even beets, are delicious swaps for all or some of the carrots.
And don’t feel wedded to pepitas, especially if you have trouble sourcing them. Shelled, raw sunflower seeds, almonds, or a combination of nuts and seeds (clean out the cupboard!) should work just fine.
Here’s to a brand new year of healthy eats and happy living!
Delicious, nutritious, and easy-to-prepare baked falafel that are made with pepitas (no beans!). They are naturally vegan and paleo and are high in fiber and protein–perfect for a meals or a portable snack!
In a food processor, finely chop the carrots and cilantro. Add the drained pepitas, oil, cumin, salt and pepper. Process the mixture, stopping to scrape down the bowl periodically, until mixture is thick and comes together into a shapeable “dough.”
Scoop out 2 tablespoons of mixture at a time and shape into 1/2-inch thick patties; place on prepared baking sheet. Spray tops of falafel with cooking spray. If desired, press a few extra pepitas on top of each patty.
Bake in the preheated oven for 20 to 25 minutes until golden brown and edges appear crispy. Serve hot, warm or chilled, in salads, tucked into wraps, as a main dish, or solo as a portable power snack!
Troubleshooting: If the processed “dough” seems too wet, add a teaspoon or two of coconut flour, or additional finely ground pepitas. If dough is too dry, add a small amount of water at a time until it is pliable.
Cilantro Sub: An equal amount of parsley can be used in place of the cilantro.
Serving Size:1 falafel patty
Saturated Fat:0.9 g
Keywords: keto falafel, pepita falafel, falafel without beans, paleo falafel, no beans, egg-free, dairy-free, keto vegan falafel