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Sheet Pan Freezer Falafel Wraps

Savory Sheet Pan Freezer Falafel Wraps for Easy Meal Prep

Sheet Pan Freezer Falafel Wraps are healthy, indulgent, and perfect for meal prep with high-protein chickpeas and Mediterranean spices.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 10 wraps
Course: Lunch
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Falafel
  • 1 medium White Onion Adds sweetness and depth; shallots can be used for a milder taste.
  • 4 cans Chickpeas Drained; feel free to use cooked dried chickpeas for a from-scratch approach.
  • 6 cloves Garlic Provides robust flavor; substitute with garlic powder if needed.
  • 2 cups Italian Parsley Enhances freshness; cilantro works well if desired.
  • 1 cup Cilantro Adds a bright taste; can be omitted or swapped with dill.
  • ½ cup Dill Introduces a distinctive flavor; can use dried dill.
  • ¼ cup Flour Binds mixture; substitute with chickpea flour for gluten-free.
  • 2 Tbsp Lemon Zest Infuses a tangy freshness.
  • 2 tsp Cumin Key spice for warmth.
  • 2 tsp Coriander Complements cumin with citrusy notes.
  • 1 tsp Salt Essential for enhancing flavor.
  • 1 tsp Baking Soda Assists with rising.
  • ½ tsp Ground Black Pepper Adds a hint of heat.
  • 1 cup Egg Whites Lightly binds the mixture; substitute with aquafaba for vegan.
  • 1 medium Bell Pepper Finely diced; adds crunch and sweetness.
  • 1 cup Crumbled Feta Cheese Adds rich flavor; can be swapped for vegan cheese.
For Assembly
  • 10 large Tortilla Wraps Essential for stuffing; use low-carb wraps if preferred.
  • Cooking Spray For greasing the baking sheet.
  • Hummus or Tzatziki Perfect dips to complement the falafel.

Equipment

  • Oven
  • food processor
  • baking sheet
  • mixing bowl

Method
 

Instructions
  1. Preheat your oven to 375°F (186°C) and grease the baking sheet with cooking spray.
  2. In a food processor, combine the chopped onion with the chickpeas and pulse until blended but textured.
  3. Add garlic, parsley, cilantro, and dill to half the chickpea mixture and blend until herbs are finely integrated.
  4. Transfer to a large mixing bowl and stir in flour, lemon zest, cumin, coriander, salt, baking soda, and black pepper, then add egg whites.
  5. Spread falafel mixture on the baking sheet and bake for 40-45 minutes until golden and firm.
  6. Allow to cool slightly, cut into 10 pieces, and place in tortilla wraps with diced bell pepper and feta.
  7. Wrap each falafel wrap in plastic wrap individually and store in a freezer-safe container for up to 3 months.
  8. To serve, microwave for 2 minutes and air fry for 2-3 minutes for crispiness, then serve with dips.

Nutrition

Serving: 1wrapCalories: 250kcalCarbohydrates: 30gProtein: 10gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 10mgSodium: 300mgPotassium: 300mgFiber: 7gSugar: 2gVitamin A: 500IUVitamin C: 15mgCalcium: 150mgIron: 2mg

Notes

Ensure the chickpea mixture isn’t too wet; consider using fresh herbs for better flavor. Warm tortillas briefly to prevent tearing.

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