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Sheet Pan Freezer Falafel Wraps

Sheet Pan Freezer Falafel Wraps for Quick, Tasty Meals

Sheet Pan Freezer Falafel Wraps simplify meal prep while providing a delicious and nutritious option packed with plant-based protein.
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Prep Time 15 minutes
Cook Time 45 minutes
Cooling Time 10 minutes
Total Time 1 hour 10 minutes
Servings: 10 wraps
Course: Snacks
Cuisine: Mediterranean
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Falafel Mixture
  • 1 medium White Onion Adds depth of flavor. Substitute with shallots if preferred.
  • 4 15-oz cans Chickpeas Drained and main protein source.
  • 6 cloves Garlic Enhances flavor.
  • 2 cups Italian Parsley Adds freshness and color.
  • 1 cup Cilantro Optional for those who prefer other herbs.
  • ½ cup Dill Provides a unique, fresh flavor.
  • ¼ cup Flour Binds the mixture; can substitute with chickpea flour.
  • 2 Tbsp Lemon Zest Adds brightness.
  • 2 tsp Cumin Adds warmth.
  • 2 tsp Coriander Complements cumin.
  • 1 tsp Salt Enhances all flavors.
  • 1 tsp Baking Soda Helps them rise.
  • ½ tsp Ground Black Pepper Adds heat.
  • 1 cup Egg Whites Acts as a binder.
  • 1 medium Bell Pepper Finely diced, adds crunch.
  • 1 cup Crumbled Feta Cheese Optional for a dairy-free version.
For Assembling Wraps
  • 10 large Tortilla Wraps Recommended Ole Extreme Wellness low-carb.
  • Cooking Spray For greasing the pan.
  • Hummus or tzatziki For serving.

Equipment

  • food processor
  • Baking Sheet
  • Spatula
  • Mixing bowl

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 375°F (186°C).
  2. In your food processor, pulse the medium white onion and drained chickpeas together until you achieve a coarse mixture.
  3. Incorporate the garlic cloves, Italian parsley, cilantro, and dill into the blended mixture.
  4. Transfer the herb-infused mixture to a large mixing bowl. Stir in the flour, lemon zest, cumin, coriander, baking soda, and egg whites.
  5. Lightly grease a rimmed baking sheet with cooking spray. Spread the falafel mixture evenly across the sheet.
  6. Bake for 40-45 minutes, or until the top is golden brown and firm.
  7. After cooling slightly, use a sharp knife to cut it into 10 equal pieces.
  8. Take a tortilla wrap, place one piece of falafel, top with diced bell pepper and crumbled feta, then wrap tightly.
  9. Wrap each falafel wrap in parchment paper or aluminum foil to prevent freezer burn.
  10. When ready to enjoy, microwave wrapped for 2 minutes and toast for extra crispiness.

Nutrition

Serving: 1wrapCalories: 220kcalCarbohydrates: 30gProtein: 10gFat: 8gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 3gSodium: 300mgPotassium: 400mgFiber: 6gSugar: 2gVitamin A: 10IUVitamin C: 20mgCalcium: 8mgIron: 15mg

Notes

These wraps are freezer-friendly, making them a perfect option for quick lunches or dinners. Serve with hummus or tzatziki for a delicious meal.

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