Flavorful & Fiber-Packed—Your New Favorite Make-Ahead Protein

What if your go-to healthy snack was so delicious you’d actually choose it over anything fried? This Healthy Baked Falafel is exactly that. By combining fiber-rich chickpeas, fresh herbs, and warm Mediterranean spices, we’ve created a Baked Falafel with Tzatziki that is golden and crisp on the outside, yet tender and flavorful on the inside. This PCOS Friendly Recipe is designed to satisfy cravings without the heavy oils, nourishing your body from the inside out.

Paired with a cool, creamy tzatziki sauce made with probiotic-rich Greek yogurt, this meal is the ultimate addition to your hormone-supportive kitchen.

Why This Recipe Works for PCOS

Managing PCOS often requires a focus on insulin sensitivity and reducing inflammation. This recipe is specifically designed to support those goals:

• The Fiber + Protein Power Combo: Chickpeas are a powerhouse of plant-based protein and soluble fiber. This duo slows down digestion, preventing the sharp insulin spikes that can worsen PCOS symptoms.
• Anti-Inflammatory Fats: By baking instead of deep-frying, we cut out inflammatory seed oils. The addition of extra virgin olive oil provides heart-healthy monounsaturated fats.
• Gut Health Support: Traditional Greek yogurt in our tzatziki offers probiotics. Emerging research suggests a strong link between a healthy gut microbiome and balanced hormones.
• Meal Prep Magic: Life is busy. These are freezer-friendly and perfect for building quick, high-fiber lunch bowls throughout the week.

Your Simple, Wholesome Ingredients

For the Baked Falafel:

• 15 oz Canned Chickpeas: Drained and rinsed. (Canned makes this beginner-friendly!)
• Fresh Herbs: ½ cup fresh parsley and ½ cup cilantro (stems removed).
• Aromatics: ½ small yellow onion and 3 cloves of garlic.
• Spices: 1 tsp cumin, 1 tsp ground coriander, ½ tsp salt, and a pinch of cayenne.
• Pantry Staples: 2 tbsp extra virgin olive oil and ½ tsp baking powder (for that perfect lift).

For the Tzatziki Sauce:

• 1 cup Greek Yogurt: Full-fat or 2% for maximum satiety.
• ½ Cucumber: Grated and squeezed dry.
• Brightness: 1 tbsp lemon juice and 2 tbsp fresh chopped dill.
• 1 Clove Garlic: Finely minced.

Step-by-Step Guide to Perfection

1. Pulse the Mixture

In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, spices, and olive oil. Pulse until the mixture is well combined but still has a slightly “pebbly” texture.

Pro Tip: Avoid over-processing into a paste, or the falafel will be too dense.

2. The Secret Chill

Transfer the mixture to a bowl and refrigerate for at least 30 minutes. This allows the starches to settle, ensuring your falafel won’t fall apart on the baking sheet.

3. Shape and Prep

Preheat your oven to 400°F (200°C). Line a tray with parchment paper. Use a cookie scoop or your hands to form the mixture into small balls or slightly flattened patties.

4. Bake to Golden Crisp

Lightly brush or spray the tops with olive oil. Bake for 20–25 minutes, flipping them halfway through, until they are golden brown and firm to the touch.

5. Mix the Tzatziki

While the falafel bakes, grate your cucumber. Crucial Step: Squeeze the grated cucumber in a paper towel to remove excess water. Mix with yogurt, garlic, lemon, and dill. Chill until serving.

Make It Your Own: Swaps & Serving Ideas

• Spice it up: Add smoked paprika or red pepper flakes to the mix for a kick.
• Go Green: Swap cilantro for fresh mint for a brighter, cooler flavor profile.
• Build a Bowl: Serve over a bed of spinach and quinoa with cherry tomatoes and pickled red onions.
• The Wrap: Tuck them into a warm whole-grain pita with a generous drizzle of tzatziki.

Frequently Asked Questions

1. Can I make these in an Air Fryer? Absolutely! Air fry at 375°F (190°C) for 12–15 minutes, shaking the basket halfway through. This results in an even crispier exterior!

2. Why did my falafel turn out mushy? This usually happens if the chickpeas weren’t drained well enough or if the mixture wasn’t chilled. If your mixture feels too wet after chilling, stir in 1 tablespoon of chickpea flour or oat flour to help bind it.

3. Are these falafels vegan-friendly? The falafel themselves are 100% vegan. To make the entire meal vegan, simply swap the Greek yogurt in the tzatziki for a plain almond or coconut-based yogurt.

4. How do I store and reheat leftovers? Store in an airtight container in the fridge for up to 4 days. For the best texture, reheat them in the oven or air fryer at 350°F for a few minutes to bring back the crunch. Avoid the microwave, as it can make them soft.

5. Can I use dried chickpeas instead? Yes, but you must soak them overnight first. Do not boil them; use the soaked (raw) chickpeas in the food processor. They provide a grainier, more traditional texture but require more planning than the canned version.

The Final Bite

At Flavor Flux, we believe in meals that make you feel strong, balanced, and truly satisfied. This recipe is a celebration of how simple, plant-based ingredients can create something deeply nourishing for your body and your taste buds.

Ready for more hormone-supportive recipes? Join our free community for weekly PCOS-friendly meal ideas delivered straight to your inbox!

Made these? Tag us or share your crispy results in the comments below!

Easy Baked Falafel with Tzatziki

Print Recipe

Crispy, oven-baked falafel paired with a cooling probiotic-rich tzatziki sauce. A high-fiber, PCOS-friendly lunch or snack that is naturally gluten-free.

• Total Time: 1 hour 15 minutes
• Yield: 4 (about 16 falafel)

Ingredients

• 15 oz (1 can) Chickpeas, drained and rinsed
• ½ cup Fresh Parsley
• ½ cup Fresh Cilantro
• ½ small Yellow Onion, roughly chopped
• 3 cloves Garlic
• 1 tsp Cumin
• 1 tsp Ground Coriander
• ½ tsp Salt
• Pinch of Cayenne Pepper
• 2 tbsp Extra Virgin Olive Oil
• ½ tsp Baking Powder

Ingredients (Tzatziki):

• 1 cup Greek Yogurt (Full-fat or 2%)
• ½ Cucumber, grated and squeezed dry
• 1 tbsp Lemon Juice
• 2 tbsp Fresh Dill, chopped
• 1 clove Garlic, minced

Instructions

1. Blend: In a food processor, pulse chickpeas, herbs, onion, garlic, spices, and olive oil until combined but slightly textured.
2. Chill: Refrigerate mixture for 30 minutes to firm up.
3. Prep: Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
4. Shape: Form mixture into balls or patties and place on the baking sheet.
5. Bake: Lightly oil tops. Bake for 20-25 minutes, flipping halfway, until golden brown.
6. Sauce: Meanwhile, mix grated cucumber (squeezed dry), yogurt, lemon, garlic, and dill.
7. Serve: Enjoy falafel warm with the dipping sauce.

Notes

• For crispier falafel, lightly spray with oil before baking.

• Make ahead: Freeze unbaked falafel on a tray, then store in a bag. Bake from frozen, adding 5–7 minutes.

• No food processor? Mash chickpeas with a fork and finely chop other ingredients.

• Author: Emma Carter
• Prep Time: 20
• Cook Time: 25
• Category: Main Course, Appetizer, Snack
• Method: Baking
• Cuisine: Mediterranean
• Diet: Vegetarian