Before going keto vegan, I was simply low-carb vegan. So I could indulge myself with occasional falafel (since chickpeas have relatively low insulin index).
But with great power (keto-power over fat) comes great responsibility. And turned out that I have to be responsible for banishing falafel from my life for good.
And guess what? I wasn’t going to allow for it to happen.
After trying, testing, and adjusting several recipes, I came to the conclusion that perfect keto falafel (that is also vegan) does exist. So prepared to be gone with the flavor.
Are you interested in a particular vegan keto falafel recipe? Then use the table of contents below to jump to the most relevant section. And you can always go back by clicking on the arrow in the right bottom corner of the page. Or check my post about Best keto vegan cookbooks for more recipes. Also, please note that some of the links in this article may be affiliate links. For more details, check the Disclosure section at the bottom of the page.
Your typical falafel is prepared from ground chickpeas seasoned with parsley, coriander, onion, garlic, and cumin. But you most likely won’t be eating it by itself. The delicious chickpea patties most likely will be stuffed in soft and warm pita and topped with veggies and tahini sauce.
So, while patties itself are not that scary – a serving of six might have around 333 calories and 31.8 g of carbs, including 4.9g of fiber. But with all those extras, there will be way more carbs in falafel.
Is falafel keto?
Since a stingy portion of falafel has 26.9g of net carbs, it’s hardly can be called keto. You might say: “How about if I eat just one of those balls?”
Fragrant, hot, crunchy on the outside and soft on the inside… Falafels sometimes refer to as But the worst thing about it “domino foods.” It’s very challenging to control the portion and very easy to overeat (like Oreos :))
Especially when the dish itself seems to be so healthy.
Also, let’s remind ourselves that falafels are deep-fried in most cases. And most likely, it happened with the use of canola or other doubtful oils. So, that kind of cooking method is never good for your health, whether you are following a keto regimen or not.
1. Mix all the components with the food processer or blender.
2. Split the “dough” into 12 parts and mold each into a patty.
3. Preheat the oven to 200C/400F
3. Place the patties onto a well-greased baking tray and cover the top of falafels with oil. I prefer to use coconut oil, but olive oil will do too. As well as any other oil you prefer.
4. Bake the falafels for about 30mins, flipping in in the process to make sure they baked well from both sides.
5. Once you feel they are ready to go, take them out and leave it aside to cool for a while. And as soon as you think your meal is at the right temperature - devour and enjoy. You can eat it is, as a side dish, accompanied by the salad…
Easy keto falafel recipe with tofu | Recipe card
Serves: 12 patties
Amount Per Serving:
% Daily Value*
Saturated Fat 0.5g
Trans Fat 0mg
Dietary Fiber 1.4g
Vitamin A 0mg
Vitamin C 0mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Another vegan keto falafel option, for those who prefer to avoid soy
If you falafel “dough” came up too liquidy, you can use chia or flax egg to fix it. Just mix 3tbs of water with 1 tbsp of chia/flax powder, wait till it creates egg-like texture and then blend it into your dough for the right consistency.
You can store cooked falafels in a freezer for up to a month in an air-tight zip-lock bag.
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