As a popular Middle Eastern dish, falafel is loved by many for its flavorful, fried chickpea fritters. But is this tasty treat also low in carbs? Let’s take a look at the carb content of falafel and whether it can be part of a low carb diet.
What is falafel made of?
The main ingredients in falafel are chickpeas (also called garbanzo beans), onion, garlic, parsley, cilantro, and spices. Chickpeas are blended together with the other ingredients to form a thick paste, which is then shaped into balls or patties and fried.
The chickpea-based batter used to make falafel contains a considerable amount of carbohydrates. A 1/4 cup serving of dry chickpeas contains about 28 grams of total carbs and 16 grams of net carbs (total carbs minus fiber). When blended into falafel batter, the carb content remains fairly high.
Carb content of falafel
The exact carb count of falafel can vary depending on the recipe, but most versions contain around 5-10 grams of net carbs per 3-4 falafel balls or patties.
Here are some estimates for the net carb content of falafel:
| Serving | Net carbs |
|---|---|
| 1 falafel patty (30g) | 5g |
| 3 falafel balls (90g) | 10g |
| 4 falafel balls (120g) | 15g |
As you can see, even a small serving of 3-4 falafel balls contains a significant amount of carbohydrates from the chickpea batter.
Is falafel low carb?
Most low carb diets advise limiting net carb intake to 20-50g per day. Given that a serving of falafel can easily contain 10-15g of net carbs, it cannot really be considered a low carb food.
Some reduced carb versions of falafel use alternative base ingredients like canned white beans or lentils instead of chickpeas. While using alternative legumes reduces the carbs slightly, the carb count still remains too high to be compatible with a strict low carb eating plan.
Tips for lowering carbs in falafel
There are some modifications that can be made to falafel to reduce the carb content slightly:
- Use less chickpea flour in the batter
- Increase herbs and spices to add more flavor with less chickpeas
- Add almond or coconut flour to dilute the chickpea flour
- Bake or pan-fry instead of deep frying
- Portion into smaller falafel balls to reduce serving size
However, even with these adjustments, falafel will be very difficult to make truly low carb. The chickpea base provides the distinct flavor, texture, and hold-togetherness of falafel, so you can only reduce the chickpeas so much before compromising the dish. The carbs from the batter will still be fairly high in any homemade chickpea falafel.
Low carb falafel alternatives
To keep enjoying those delicious Middle Eastern flavors and textures on a low carb diet, you may want to try one of these alternative tasty low carb recipes:
Cauliflower falafel
By substituting cauliflower for a large portion of the chickpeas in falafel batter, you can create low carb falafel “fritters” with around 5g net carbs per 4 pieces. Cauliflower provides the bulk and moisture while retaining the familiar texture. Simply pulse riced cauliflower in a food processor and combine with spices, herbs, a small amount of chickpea flour, and eggs or binding agents to form a thick batter. Shape into balls or patties and fry in olive oil.
Tofu falafel
Marinated and pan-fried tofu makes a nice high protein, low carb stand-in for falafel. Slice firm or extra-firm tofu into 1” thick pieces, and marinate in a traditional falafel spice blend (cumin, coriander, garlic, onion, salt, pepper). Lightly dredge in chickpea flour and pan fry in olive oil for 2-3 minutes on each side until crispy on the outside. Serve in warm pita or on salad. 3 oz of tofu has around 2g net carbs.
Veggie falafel burgers
Mix grated zucchini, shredded spinach or kale, eggs, spices, herbs, and some almond flour to make vegetable-based falafel patties or sliders. Pan fry these falafel burgers in olive oil until lightly crispy on the outside. The vegetable mixture can be formed into patties and holds together nicely when pan fried instead of deep fried. Each patty has around 3-5g net carbs.
Is falafel keto?
The keto diet aims to keep daily net carbs very low, usually below 20-30g per day. With around 10-15g net carbs in a 3-4 ball serving, falafel is too high in carbs to fit into a keto eating plan.
To stay in ketosis, you’ll need to avoid falafel made from a traditional chickpea base. However, some creative low carb substitutions can allow you to create keto-friendly falafel-style recipes:
- Almond flour falafel with cauliflower rice
- Flax falafel with psyllium husk as binder
- Tofu or tempeh falafel
- Falafel salad with zucchini fritters instead of pita
- Vegetable falafel burgers wrapped in lettuce
Focus on getting creative with low carb vegetables, nut flours, and protein sources like tofu to make keto-friendly falafel that satisfies the craving without kicking you out of ketosis.
Healthier low carb options
One benefit of decreasing falafel carbs is the potential for healthier versions. Traditional deep fried falafel is high not just in carbs but also in saturated fat from frying in oil.
Modifying the recipe to use less oil, baking instead of frying, and increasing vegetables and plant proteins results in a lighter, more nutritious take on this Middle Eastern favorite. Lower carb vegetable or seed flour-based falafel patties are a healthier alternative to deep fried chickpea falafel.
Some healthier low carb falafel options include:
- Chickpea-cauliflower falafel baked in the oven
- Zucchini falafel fritters pan-fried in olive oil
- Spinach and tofu falafel burgers
- Almond flour falafel balls air-fried instead of deep fried
So while traditional falafel is too high carb to be considered low carb or keto, there are many great ways to modify the recipes to enjoy those delicious Middle Eastern flavors and textures while reducing the carbs and improving the nutrition profile. Get creative with vegetables, alternative flours, and lean proteins to make healthier low carb falafel!
Serving suggestions for low carb falafel
Once you’ve made some lower carb falafel, what are some tasty and creative ways to eat it?
Try these serving suggestions for your homemade low carb falafel:
- Falafel salad – Serve falafel fritters or crumbled falafel patties over a fresh salad of lettuce, cucumbers, tomatoes, onion, parsley, and lemon tahini dressing.
- Falafel wraps – Wrap falafel patties, fritters, or crumbled baked falafel in lettuce leaves with toum sauce.
- Falafel bowls –Create grain bowls with falafel, cauliflower rice, roasted veggies, hummus, and nut-based sauces.
- Falafel tacos – Stuff falafel mixture into lettuce or low carb tortillas for a satisfying taco night.
- Falafel skewers – Thread baked or pan-fried falafel onto skewers with zucchini, bell peppers, onion, and pineapple for a kebab-style meal.
- Falafel sandwiches – Layer falafel patties with fresh tomatoes, cucumbers, and toum in low carb coconut wraps or cloud bread.
Having some go-to serving ideas makes it easy to incorporate your homemade low carb falafel into meals and satisfies that craving for the familiar Middle Eastern flavors.
Common questions about low carb falafel
Can you make baked falafel instead of fried?
Yes, baking is a great lower fat way to cook falafel. The patties or balls won’t get as crisp and golden brown, but baking avoids the extra calories and carbs from frying. Brush with olive oil and bake at 400F for 20-25 minutes, flipping halfway.
Do you have to use chickpea flour?
No, for lower carb falafel, sub out some or all of the chickpea flour for almond flour, coconut flour, flax meal, or even cooked cauliflower rice. These swaps reduce the carbs while still providing bulk and texture.
What binders can be used in place of egg?
For vegan low carb falafel, use a chia seed egg (1 tbsp chia seeds + 3 tbsp water) or a flax egg (1 tbsp ground flax + 3 tbsp water) in place of egg as the binding agent. For nut-free falafel, substitute a quarter mashed ripe banana for egg.
Do you need yeast to make low carb falafel?
No yeast is required. Falafel is made from a vegetable and herb batter and gets its airy texture from deep frying, not yeast. Even for baked low carb falafel, yeast is not necessary.
Can I use canned chickpeas instead of dry?
Yes, you can use canned chickpeas. Drain and rinse them well. The texture may be slightly softer but they work well, especially combined with cauliflower or vegetable mixes.
Conclusion
Traditional chickpea-based falafel is too high in carbs to be considered low carb or keto-friendly. However, with some simple ingredient swaps like vegetables, alternative flours and starches, and different proteins, you can create modified lower carb versions that are delicious.
Get creative and come up with your own twists on falafel to enjoy the flavors and textures while reducing the carbs. Bake or pan-fry instead of deep frying for a healthier take. Pair your homemade low carb falafel with fresh vegetables and sauces for satisfying plant-based meals.
Though it takes some carbohydrate-conscious creativity in the kitchen, you can absolutely still enjoy falafel on a low carb or keto eating pattern. Find an adapted recipe that suits your tastes so you can continue to savor those tasty Middle Eastern-inspired flavors and cuisine.
