Home | Easy Homemade Falafel Wrap Recipe with Yogurt Sauce

Easy Homemade Falafel Wrap Recipe with Yogurt Sauce

by Heather

This vegetarian falafel wrap is flavor-packed! The falafel recipe is made using a mixture of chickpeas, tahini, sauteed vegetables, and amazing spices like turmeric, cumin, and coriander. The middle eastern spices go perfect with the goat cheese yogurt sauce and fresh veggies. We wrap everything up together in tortillas and you’re left with an easy-to-make, super delicious, portable lunch on the go!

Falafel Wrap

Easy Homemade Falafel Wrap Recipe with Yogurt Sauce

My easy falafel wrap recipe has stolen my heart. It is SO full of flavor and packed with so much goodness. 

The best part about the falafel wraps, in my opinion, is the flavors that you get when you combine turmeric, cumin, and coriander with the chickpea mixture.

These middle easter spices are really special together.

And turmeric is anti-inflammatory and so good for you! (If you love turmeric, definitely check out my healing turmeric chicken soup!)

The easy-to-make goat cheese and yogurt sauce bring a cooling flavor that pairs really well with all the spices. 

We add fresh veggies, wrap it all up, and you’re left with a tasty meal packaged to take on the go, or enjoy at home!

falafel wrap

Can you prep a falafel wrap ahead of time?

Yes, and here is how to do it.

Prep the falafel fully in advance. Get the mixture cooked up, and allow the falafel to cool. Also, mix the sauce in advance as well.

Depending on how far ahead you’re prepping, keep the prepped components separate until the day you’d like to make a falafel wrap.

The morning of, build your falafel tortilla wrap, wrap it up in either parchment paper or foil, and keep it in the fridge until it’s time to enjoy!

I wouldn’t create the wraps more than 1 day in advance, but you can definitely prep the falafels and sauce ahead of time and keep them in the fridge for up to 5 days.

Prepping ahead of time will allow you to quickly throw a lunch or dinner together in minutes!

how to make falafel wrap

Simple ingredients you’ll need for a delicious falafel wrap

Scroll down to view the recipe card below for the full ingredients list, nutrition facts, and step-by-step instructions.

How to make this falafel wrap recipe

Step 1: Over medium heat, add 1 tbsp oil to a large pan. Once hot, add the onions and jalapeno and sauté for about six minutes or until tender. Add the coriander, cumin, and turmeric, cook for 1 minute, remove from heat, and set the cooked vegetables aside.

how to make falafel

Step 2: In a food processor, combine the chickpeas, 1 tbsp olive oil, tahini, and lemon juice. Blend well, scraping the sides if needed, and then scoop it out into a large bowl.

Step 3: To the bowl with the chickpea mixture, add the cooked vegetables, garlic, sea salt, pepper, oat flour, and egg white. Mix to fully combine.

how to make falafel wrap

Step 4: Heat the remaining 1 tbsp olive oil in the same skillet as before over medium heat. Form the chickpea mixture into 8 equal patties using slightly wet hands. Add to the pan with the hot oil.  Allow the falafels to cook on one side for 5-7 minutes, then flip and cook another 4-5 minutes on the second side. You’re looking for a golden brown color on each side of the crispy falafel. For best results, cook in batches in you’re using a smaller pan. Set aside when done cooking.

Falafel wrap ingredients

Step 5: To make the sauce, mix together the yogurt, goat cheese, and green onion in a small bowl.

Step 6: Warm the tortillas in a pan.

Step 7: Build your falafel wrap by spreading 1-2 tablespoons of sauce on a tortilla, add 2 falafel patties, sliced tomatoes, fresh baby spinach, and then roll into your own falafel wrap!

vegetarian falafel wraps

NOTE –  Don’t have tortilla on hand?  Serve with pita bread instead!

Watch me make this falafel wrap recipe!

The full how to video can be watched below, or on my YouTube channel!

Alternative sauces to try

If you have tzatziki sauce, lemony tahini sauce, or a spoonful of hummus, you can definitely use those as sauces and spreads for your homemade falafel wrap recipe!

How to store leftover

Leftover homemade falafels store really well. Allow the falafel to cook fully before adding to an airtight container.

They will keep well in the fridge for 5 days.  Reheat on a warm skillet, add all of your wrap fixings, and enjoy!

Falafel Tortilla Wrap

Substitutions

Below you’ll find a list of substitutions that will work well in this falafel balls recipe. 

If you try something different out, please leave a comment below letting us all know how it turned out!

Extra virgin olive oil – Use avocado oil instead of olive oil.

Red onion – White onion, or yellow onion work as a substitute.

Chickpeas – White beans will work as an alternative, however, the flavor will vary from traditional falafel.

Tahini – Sunflower seed butter works as a substitute for tahini (ground sesame seed paste).

Lemon juice – Don’t have lemon juice? Try lime juice instead!

Oat flour – Breadcrumbs or panko breadcrumbs will work as a substitute.

Egg white – To use a non-egg alternative, make a flax egg by mixing together 1 tbsp ground flax meal with 3 tbsp water. Let it sit for 5 minutes before combining it with the other ingredients.

Plain yogurt – Plain Greek yogurt is a great substitute. You can also use plain non-dairy yogurt too.

Goat cheese – Feta cheese is a great alternative!

Green onion – Dried chives work well, along with fresh minced chives.  Change up the flavor and opt for fresh mint leaves if you have them on hand!

Whole wheat tortillas – Regular flour tortillas work in place of whole wheat, along with your favorite gluten-free tortillas – simply make sure they are large to roll up into a wrap or use smaller tortillas and only add 1 falafel patty.

Falafel with turmeric made into patties

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Falafel Wrap
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5 from 1 vote

Easy Homemade Falafel Wrap Recipe with Yogurt Sauce

This vegetarian falafel wrap is flavor-packed! The falafel recipe is made using a mixture of chickpeas, tahini, sauteed vegetables, and amazing spices like turmeric, cumin, and coriander. The middle eastern spices go perfect with the goat cheese yogurt sauce and fresh veggies. We wrap everything up together in tortillas and you’re left with an easy-to-make, super delicious, portable lunch on the go!
Prep Time15 minutes
Cook Time10 minutes
Total Time25 minutes
Course: Main Course
Cuisine: Indian
Keyword: chickpea, falafel, tortilla, wrap, yogurt
Servings: 4
Calories: 439kcal
Author: Heather

Ingredients

Falafel Ingredients

Goat Cheese Yogurt Sauce Ingredients

  • ½ cup plain yogurt
  • 1 ounce goat cheese
  • ¼ cup green onion minced

Wrap Ingredients

Instructions

  • Over medium heat, add 1 tbsp oil to a large pan. Once hot, add the onions and jalapeno and sauté for about six minutes or until tender. Add the coriander, cumin, and turmeric, cook for 1 minute, remove from heat, and set the cooked vegetables aside.
  • In a food processor, combine the chickpeas, 1 tbsp olive oil, tahini, and lemon juice. Blend well, scraping the sides if needed, and then scoop it out into a large bowl.
  • To the bowl with the chickpea mixture, add the cooked vegetables, garlic, sea salt, pepper, oat flour, and egg white. Mix to fully combine.
  • Heat the remaining 1 tbsp olive oil in the same skillet as before over medium heat. Form the chickpea mixture into 8 equal patties using slightly wet hands. Add to the pan with the hot oil.  Allow the falafels to cook on one side for 5-7 minutes, then flip and cook another 4-5 minutes on the second side. You’re looking for a golden brown color on each side of the crispy falafel. For best results, cook in batches in you’re using a smaller pan. Set aside when done cooking.
  • To make the sauce, mix together the yogurt, goat cheese, and green onion in a small bowl.
  • Warm the tortillas in a pan.
  • Build your falafel wrap by spreading 1-2 tablespoons of sauce on a tortilla, add 2 falafel patties, sliced tomatoes, fresh baby spinach, and then roll into your own falafel wrap!
Did you make this recipe?Be sure to tag me @fitmamarealfood or tag #fitmamarealfood!

Nutrition

Calories: 439kcal | Carbohydrates: 42g | Protein: 13g | Fat: 26g | Saturated Fat: 6g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 12g | Cholesterol: 7mg | Sodium: 939mg | Potassium: 377mg | Fiber: 6g | Sugar: 6g | Vitamin A: 1185IU | Vitamin C: 15mg | Calcium: 188mg | Iron: 4mg
Falafel Wraps

If you try this falafel wrap recipe, I’d love it if you left a star rating and comment below letting me know how it turned out!

XO

Heather

Originally published August 2011. Updated July 2023.

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20 comments

Jessica @ Sushi and Sit-Ups August 11, 2011 - 4:50 am

Why is falafel so delicious?? I can’t get enough!

Reply
Get Healthy with Heather August 11, 2011 - 1:29 pm

I don’t know but it sure is!

Reply
Kristin @ eat healthy. be happy. live well August 11, 2011 - 4:57 am

I can’t eat wraps, but I would definitely put lots of chicken and cheese with salsa! Basically a taco 🙂

I love when I win the wake up race!! It is so much better to be woken up by the sun than by a screeching alarm!!

Reply
Get Healthy with Heather August 11, 2011 - 1:30 pm

Yeah, plus I’m sure my husband enjoyed not hearing is so early in the morning 😉

Reply
Erica August 11, 2011 - 5:02 am

Perfection! Love every ingredient so I know I will love this. In my wraps- I usually stuff tons of roasted veggies and cheese!

Reply
Get Healthy with Heather August 11, 2011 - 1:31 pm

Hmmm roasted veggies are the best 🙂

Reply
Lauren @ What Lauren August 11, 2011 - 5:09 am

Hey I was right about it being Falafel! haha great recipe and pics 🙂

Reply
Get Healthy with Heather August 11, 2011 - 5:12 am

You sure were 🙂

Reply
Kristen (swanky dietitian) August 11, 2011 - 6:13 am

This looks amazing! I love tzatziki sauce, so I know I would love this.
Thanks for sharing. And I had that same kind of conversation with myself this morning if it makes you feel better. 😉

Reply
Get Healthy with Heather August 11, 2011 - 1:31 pm

Hehe glad I’m not the only one.

Reply
Amber Shea @Almost Vegan August 11, 2011 - 1:29 pm

I am a SUCKER for falafel…these have me drooling!

Reply
Get Healthy with Heather August 11, 2011 - 2:30 pm

Drool was what I was looking for! 😉

Reply
Kris | iheartwellness.com August 11, 2011 - 4:12 pm

OH MY! This looks so freaking tasty!!! Everything about eating a wrap or falafel out of a foil wrapper is perfect 🙂

I MUST make this and report back!
xxoo

Reply
Get Healthy with Heather August 11, 2011 - 4:49 pm

I hope you do!

Reply
Kelsey @ Snacking Squirrel August 11, 2011 - 4:42 pm

I just drooled all over your page… but im too lazy to clean it up!! omg and this goat cheese yogurt sauce you’ve made- looks and sounds to die for!!! <3 <3

xoxo

Reply
Get Healthy with Heather August 11, 2011 - 7:22 pm

It was! I died and then came back for more 🙂

Reply
Isabelle August 11, 2011 - 5:30 pm

haha I got up before my alarm this morning too 🙂 But only 5mins before it was scheduled to go off!
Falafel love this with Lebanese bread. Awesome recipe!

Reply
Get Healthy with Heather August 11, 2011 - 7:22 pm

5 minutes is still something!

Reply
Kiah August 11, 2011 - 8:15 pm

Heather,
This looks yumm-mmy! Can’t wait to make it at home. Thanks for sharing!

Reply
Get Healthy with Heather August 12, 2011 - 4:02 am

Great, let me know what you think!

Reply

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