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Meal Prep Baked Falafel Lettuce Wraps

Recipe At-A-Glance
Vegetarian50 minutes
These Meal Prep Baked Falafel Lettuce Wraps are chock-full of veggies, and travel well for packed lunches. No more sad desk salads for you!
Meal Prep Baked Falafel Lettuce Wraps packed into glass lunch containers with mixed berries

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Even if you don’t grow a garden yourself, you can pretty much always guarantee some surprise produce from co-workers, friends, family, neighbors, and even strangers during the summer in Indiana.

As a gardener, there is always some point where you can’t even think about eating another spear of asparagus/cherry tomato/zucchini, and you start to give away the rest of the crop to every single person you see. There is even a whole holiday dedicated to sneaking extra zucchinis onto your neighbor’s porch.

Overhead shot of ingredients for Meal Prep Baked Falafel Lettuce Wraps - chickpeas, lettuce, lemon, cucumber, egg

These Falafel Lettuce Wraps were born from donated produce. Back when I worked in an office, it was pretty common to walk into our office kitchen on any given day during summer and see a pile of tomatoes, squash, and cucumbers with a big “TAKE ME!” sign hanging over them. That’s Midwestern generosity for you.

Okay, and maybe it’s a little bit of Midwestern pawning off, too.

During one particularly sweltering summer day, I walked into the office kitchen and saw a pile of beautiful Bibb lettuce, cucumbers, and tomatoes, and I immediately knew what I was going to make—some sort of lettuce wrap! I started thinking about all the foods we traditionally wrap in bread-y things—burritos, tacos, gyros, falafel. Wait! Falafel! Perfect.

Overhead shot of falafel ingredients in a food processor bowl
Falafel patties lined up on a baking dish, ready for cooking

Standard falafel balls (or patties) are a flavored chickpea mixture made from dried chickpeas that have been soaked overnight then deep-fried to a crunchy golden brown exterior, while the inside stays soft and fluffy. It’s a Middle Eastern comfort food staple and it’s easy to see why. It’s pretty incredible. To make it simpler and easier to make at home, I use canned chickpeas and bake my falafel instead of deep-frying. Baking doesn’t give you the exact same texture as frying (does it ever?), but it’s a pretty close approximation. You get the same crispy outside and same pillowy-soft inside.

And by serving the falafel patties with fresh cucumbers and tomatoes on a bed of fresh lettuce, you’re getting a nice chunk of veggies in each bite. To up the flavor ante a bit, I made a very simple tahini sauce to drizzle on top. It also makes an excellent dipping sauce for…pretty much anything.

Meal Prep Baked Falafel Lettuce Wraps packed into glass lunch containers with mixed berries and small containers of tahini sauce

You can serve these for dinner, but they really shine as a meal prep office lunch! You can heat up your falafel patties or eat them room temperature. Just make sure to cool your patties completely before assembling your boxes (hot food + lettuce = Soggy City). And keep your sauce on the side—I love these leak proof dipping sauce containers. They nest perfectly into these these MealPrep 2-Compartment Glass Containers, which I use for all kinds of meal prep goodness! Enjoy.

Meal Prep Baked Falafel Lettuce Wraps packed into glass lunch containers with mixed berries

Meal Prep Baked Falafel Lettuce Wraps

Yield: 4-5 servings (14-18 falafel)
Prep Time: 30 minutes
Cook Time: 20 minutes
Total Time: 50 minutes

These Meal Prep Baked Falafel Lettuce Wraps are chock-full of veggies, and travel well for packed lunches. No more sad desk salads for you!


For the Tahini Sauce:

  • 1 clove garlic, crushed
  • 1/2 teaspoon kosher salt
  • 4 tablespoons tahini
  • 2 tablespoons lemon juice
  • Pinch of black pepper
  • 3-4 tablespoons water

For the Falafel Patties:

  • 1 small onion, roughly chopped
  • 2 cloves garlic
  • 2 cups cooked chickpeas (about one 15.5-ounce can)
  • 1 large egg
  • 1/2 cup bread crumbs
  • 2 teaspoons cumin
  • 1 teaspoon kosher salt
  • 1 teaspoon lemon juice
  • 1 teaspoon baking powder
  • 1/2 teaspoon black pepper
  • Cooking spray or olive oil

For the Wraps:

  • Leaves of bibb or iceberg lettuce
  • Tomato slices
  • Cucumber slices
  • Red onion slices
  • Minced fresh parsley


  1. To make the sauce, mash the garlic and salt into a paste using a mortar and pestle or the back of a spoon. Add the tahini, lemon juice, black pepper, and three tablespoons of water. Whisk until smooth, adding additional water if necessary to achieve a pourable consistency.
  2. To make the falafel, preheat the oven to 400°F and grease a baking sheet with cooking spray or olive oil.
  3. Pulse the onion and garlic in a food processor until finely chopped, stopping to scrape down the sides of the bowl as necessary. Add the chickpeas and pulse briefly. Add the egg, bread crumbs, cumin, salt, lemon juice, baking soda, and black pepper, and process until just combined.
  4. Use a tablespoon measure or 3/4-ounce scoop to form about 15 balls, arranging them on the prepared baking sheet. Flatten each one with your fingers to form a patty that is 2-3 inches in diameter.
  5. Bake for 15-20 minutes, or until the tops of the falafel patties are golden brown.
  6. To assemble the lettuce wraps, arrange the lettuce leaves on plates or in meal prep containers and top with sliced tomato, cucumber, and red onion. Top with two or three falafel patties and sprinkle with minced parsley. When ready to serve, drizzle the tahini sauce on top.


  • If you are meal prepping and like your falafel patties hot, just take the patties out, microwave them for about a minute on a paper towel, and then add them back to the wrap.

Nutrition Information:
Yield: 5 Serving Size: 3 falafel
Amount Per Serving: Calories: 278Total Fat: 13gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 37mgSodium: 840mgCarbohydrates: 32gFiber: 7gSugar: 5gProtein: 11g

At Wholefully, we believe that good nutrition is about much more than just the numbers on the nutrition facts panel. Please use the above information as only a small part of what helps you decide what foods are nourishing for you.

Cassie is the founder and CEO of Wholefully. She's a home cook and wellness junkie with a love of all things healthy living. She lives on a small hobby farm in Southern Indiana with her husband, daughter, two dogs, two cats, and 15 chickens.

Leave a Reply

13 Responses
  1. Lauren

    I just made this from your cookbook. It’s great, but FYI one part says baking powder and the other says baking soda. Mine turned out fine with baking powder, but might want to correct it!

  2. Jessica

    These look so yummy! I love the falafel I’ve tried in Mediterranean restaurants and am excited to try to make a baked version at home.

    One question, though. The ingredients list says 1 tsp of baking POWDER and in Step 3 of the instructions it says baking SODA. Which one is correct?

  3. These look phenomenal. I’m really into the idea of falafel lately, but haven’t actually ever tried it! I’m set to go to Morocco in 2 weeks but am not keen at all on the potential of FRIED falafel. Yours look so fresh and healthy! You’re lucky you got all that free lettuce. I sometimes take some things from my local community garden, but usually I’ve got to pay. The local market here does veg boxes for £1 when they are about to go off which is nice.

  4. I was drooling over your bento with the falafel patties on Instagram! One of my co-workers used to bring in all different kinds of tomatoes and potatoes from her garden every Monday morning. Oh man, it was awesome. It was just her and her hubby, so they had way more than they needed (and he was obsessed with growing like 10 different varieties of each. She taught me that the uglier the tomato, the better it tastes! 🙂

  5. Yummy! Love falafels! Your tahini sauce sounds delicious, I’ve never done anything like that, I usually have falafel with tzatziki, but I’m going to try your sauce next – it sounds great 🙂

  6. Actually, deep frying isn’t as bad as people think it is. Of course, it depends on what you are frying to begin with. If you’re deep drying a candy bar, then the original ingredient is unhealthy to begin with, but deep frying something like falafel wouldn’t cancel out the healthfulness of the ingredients within falafel. As long as the oil is hot enough, not much fat will be absorbed. Also, if you drain them on a paper towel and dab the top to remove excess grease, then it makes it even lower in fat.

    TL;DR Deep frying is often thought of as the worst way to prepare food, but it’s not always the case. If you use the right ingredients and the right oil heated to the proper temperature, then it aint no thing.

    Having said all that, I prefer to pan fry my falafel because it gives the golden crispiness that I love without the mess of deep frying.

Meet Cassie
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Hello. My name is Cassie, and I’m a healthy home cooking expert.

I'm a Certified Holistic Nutritionist, and I've been developing healthy recipes professionally for over 15 years. Food is my love language, and my kitchen tips and nourishing recipes are my love letter to you!

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