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Baked Falafel Wraps Recipe

Baked Falafel Wraps Recipe
Heather Nicholds, C.H.N.
Baked Falafel Wraps Recipe

Let’s talk about the ultra-satisfying baked falafel wraps we’re going to make… The burgers are actually from my protein book, because they are chock full of protein. We’ll pair them with my good friend Dreena Burton’s homemade hummus, so you’re gonna be all about the chickpeas this week.

Which is great, because chickpeas are full of nutritional benefits: manganese, folate, iron, zinc, complex carbohydrates for energy, and a specific type of fiber that results in better blood fat regulation, lower levels of LDL cholesterol, total cholesterol, and triglycerides, blood sugar and insulin secretion, and is metabolized by bacteria in the colon to produce compounds that act as fuel to the cells that line your intestinal wall to help lower your risk of colon problems and colon cancer.

Chickpea cheers!!!

Pair one of these burgers up with some fresh veggies, hummus, cooked quinoa (or tabbouleh salad if ya fancy) and roll it up in a wrap… Lunch, officially off the charts.

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4.91 from 21 votes

Baked Falafel Wraps

These burgers are best to make as a batch, maybe for Saturday or Sunday dinner, and then you can use them in lunches through the week. Today we're going to make them into a giant lunch wrap. You could easily double or triple the batch of burgers, just pulse the ingredients separately unless you have a really big food processor! These freeze really well to have on hand for quick weeknight dinners.
Prep Time30 mins
Cook Time30 mins
Total Time1 hr
Course: Main Course
Cuisine: American, Mediterranean
Keyword: baked, baked falafel, burgers, falafel, healthy, vegan, veggie burgers
Servings: 6 burgers


  • 1 14 oz can chickpeas (1 1/2 cups cooked)
  • 1 zucchini grated
  • 2 green onions diced
  • 1/4 cup fresh parsley chopped
  • 2 Tbsp black olives pitted and chopped (optional)
  • 1 Tbsp nut/seed butter (almond, sunflower, tahini, etc)
  • 1 Tbsp lemon juice or apple cider vinegar
  • 1/2 tsp cumin
  • 1/4 tsp paprika
  • 1/4 tsp sea salt or Herbamere to taste

Lunch Wrap Ingredients

  • 1 whole grain wrap or pita
  • 1/2 cup fresh greens
  • 1 Baked Falafel Burger
  • 1/4 cup cherry tomatoes halved
  • 1/4 cup cucumber diced
  • 1/4 cup avocado chopped
  • 1/4 cup hummus see note below
  • 1/4 cup cooked quinoa or tabbouleh salad optional


  • You can either pulse the chickpeas, vegetables and parsley in a food processor, or mash the chickpeas and stir in the grated/chopped veggies if you don’t have a food processor. A blender won’t work because it needs liquid to puree. The key is to pulse this in the food processor - don't let it become mush, just pulse until roughly chopped up.
  • Whisk together the nut/seed butter and lemon juice or vinegar, and stir in the spices. Pour this into the burger mixture, and stir well (or pulse the food processor) to combine it. You may want to add more of either for stickiness and texture. Add salt to taste.
  • Form the mix into burger shapes. Lay them on a baking sheet (ideally lined with parchment paper so they don’t stick), and bake for 30-40 minutes at 300-350 degrees F.
  • You can also fry the burgers to cook them more quickly. Add a bit of oil to the pan and cook about 10 minutes on the first side. Flip, and cook another 5-7 minutes.

Lunch Wrap Directions

  • Spread some hummus down the center of the wrap, then lay the greens and crumble one burger on top, then add the veggies and quinoa or tabbouleh salad, if you have some. Fold in both ends, and wrap up as tightly as you can. If you have a sandwich press, you can press it for about 5 minutes to seal it together. This will travel best in a reusable lunch box, or reusable plastic lunch wrap.


Tried this recipe?Tag me @HeatherNicholds so I can see!

Hummus 101 recipe @dreenaburton

Homemade Hummus 101

Head over to Dreena’s site to geek out about hummus, try her Hummus 101 recipe here: Plant-Based Lunches

“This seems like such an obvious recipe. Hummus. Traditional hummus. But that’s why I’m sharing this recipe. It is basic and versatile. Plus, many of you tell me this recipe is a favorite for you, because the flavors are subtle enough for kiddos, but interesting enough for adults.”

Plus, our baked falafel wraps would be a bit naked without it.

Thank you Dreena!


  1. Jen Ford 1 year ago

    My best tip for lunches is to take dinner leftovers. This is the only way I find the time to bring lunch!

    • Author
      Heather Nicholds 1 year ago

      one of my fave tactics!!

  2. Jacqui 1 year ago

    I keep the ingredients handy to make different flavored bowls. Grated carrots, sliced cukes, tomatoes, greens, different beans, quinoa and rice. I just have to make a quick dressing or throw on some salsa. I think I might need to keep these falafel burgers handy, too! They look fabulous!

    • Author
      Heather Nicholds 1 year ago

      GREAT tips Jacqui!!! totally up my alley 🙂 hope you enjoy the burgers, and good luck on the giveaway!!

  3. Marianne Gregoire 1 year ago

    We just had falafels yesterday and I was so happy the kids ate them, plus we can add hummus to ours and other things to make it work for everyone. For myself for lunches I totally batch some kind of fridge surprise curry or dahl type thing with rice, packed up in 5 2 Cup mason jars for the week. A little spoonful of mango chutney on top and it’s easy peasy.

    • Author
      Heather Nicholds 1 year ago

      girl… that sounds aMAZing… you had me at mango chutney 😉

  4. Sherry 1 year ago

    Batch cooking and prep. Cut up, cook, as much as possible on Sunday afternoon, to make ir easier during the week.

  5. Sarah 1 year ago

    I can hardly wait to try this receipe! Never imagined that burgers could get better , but I LOVE fafalal!
    Thank you Heather

  6. Colleen 1 year ago

    What a fun give away!

  7. Heather 1 year ago

    For lunches, I like to make collard wraps. I will smear some hummus on a collard leaf, fill with lettuce, tomato, sprouts, cucumbers, shredded carrots and beets, and make a burrito out of it. Delicious and nutritious!

  8. Kim 1 year ago

    We also are big fans of leftovers in a thermal container for lunch.

  9. Andrea Ashton 1 year ago

    I would be so excited to win your cookbook – I LOVE cookbooks! Always such great inspiration.

  10. diane 1 year ago

    Impossible to choose…all would be a learning tool for my grand daughter and her 3 little girls who are learning all about the wagon lifestyle.

  11. Jennifer Plantenberg 1 year ago

    I love making homemade granola bars or muffins for the week to pack as treats in my kids’ lunches, but having some premade bars or cookies on hand is nice, too. I would love to get your cookbook; I have Dreena’s already so I’m excited to see yours!

  12. Svetlana 1 year ago

    My sons love avocado sushi rolls, they could live on it, so I cook the rice in the evening and have the rest ready on the counter so in the morning I just quickly roll it up, cut it into pieces and pack into reusable container. I dab the tops of the rolls with some lemon so avocado doesn’t turn brown before lunch.

  13. Angela 1 year ago

    I’m excited to try all the Enjoy Life cookies. I have loved the Snickerdoodle ones that I tried recently. I am also excited about the Lunchbots, as I’ve been looking for some neat method for packing my kindergartener’s lunch.

  14. Angie scott 1 year ago

    Yum! I think I’d be most excited about the lunchbox. But it’s a hard choice-love all the enjoy life products as well!

  15. Katie B 1 year ago

    This is an amazing giveaway! I’m dying to get my hands on a stainless steel bento box! ❤️

    • Author
      Heather Nicholds 1 year ago

      I know, right??? They’re so pretty… good luck!!

  16. Miet 1 year ago

    What a fantastic giveaway! I’m especially excited about the Vega prize pack! Thanks for the chance to win!

  17. Shana 1 year ago

    Awesome giveaway! Can’t wait to try the recipe too–love falafel!

  18. Heidi 1 year ago

    Love these prizes. I like to prep veggies and fruit ahead for the kids, too, so they can grab and go.

  19. heidi 1 year ago

    Just so you know, I couldn’t get the entry form above to work on this page — but it worked on Dreena’s. Maybe it’s me?

    • Monique L.S. 1 year ago

      It’s not working for me either. When I expand the task, I cannot see the field to write my answer/link in. Same for you?

    • Miet 1 year ago

      It didn’t work for me either, but you can enter here: https://www.rafflecopter.com /rafl/display/61a6bb6c36/

    • Author
      Heather Nicholds 1 year ago

      Sorry about that Heidi! There was some weird error in the web script… I couldn’t fix it, but I found a way around it, so if you go back up you should be able to check the box that you commented and get your entry 🙂 Thanks!!

  20. Kelly 1 year ago

    My tip for plant-based lunches is to batch cook grains, beans/veggies and have fresh veggies and a dressing or two pre-made and all in containers in your fridge. Then it’s just super quick and easy to create a lunch bowl or to top a potato or to make a wrap. Thank you for offering a give-away. I can’t wait to try the baked falafel wraps!

  21. Kate S. 1 year ago

    I was just looking at those lunchboxes on amazon!!! I put one on my wishlist. 🙂 My kids are now both in school and need lunches. It’s been a month and I’m already burnt out so I’m loving these ideas. Thank you so much!

  22. Monique L.S. 1 year ago

    For plant based lunches, I would love some lunch ideas. I would just give vegetables. I am excited for the Enjoy Life products. They always look super delicious.

  23. Deb 1 year ago

    Plant Powered Families is her only book I don’t own….

  24. Emily Steffans 1 year ago

    Looks delish!

  25. Heather 1 year ago

    We are 22 days cold turkey plant based eating. The hardest part is making things the kids will enjoy. They are 16,12, and 9. Are 12 year old was born with 2 major congenital heart defects. We tried to eat healthy but the amounts of dairy that flowed into this house were unreal! The movie What The Health changed everything for us. How could we not. We appreciate your recipes. Thanks!!!

  26. Diane Propson 1 year ago

    The falafel recipe looks marvelous and easy. This is going on the menu this weekend.

  27. Denise 1 year ago

    Yummy! Can’t wait to try this!

  28. Tammy 1 year ago

    Wow these look amazing! Thank you!

  29. Donna 1 year ago


  30. Rochelle KW 1 year ago

    I love making large batches of bread dough once in a while to make some hand pies. It’s easy to roll out smallish circles, fill with my child’s favorite foods (marinara with veggies, salsa with corn and black beans, leftover curry, etc), then bake them and freeze them wrapped in heavy-duty aluminum foil. When it comes time to pack a lunch for school, it’s easy to grab a (thawed/warmed) hand pie and a couple of other side items for a fast lunch!

  31. Martha ^..^ 1 year ago

    I’d love to put all that food in that lunch box! 😀

  32. Vicky 1 year ago

    I would love the Enjoy Life prize package!

  33. Nicole I 1 year ago

    This looks great! Veggies within the burgers too!

  34. Lisa 1 year ago

    I’ve never thought of adding chopped olives to my falafel! Great idea! My daughter loves olives but we won’t tell her brother what’s in there! 😉

  35. Katie B 1 year ago

    I’m really excited to try the Enjoy Life cookies!

  36. Monique Day 1 year ago

    yummy! Thanks for all the great ideas!

  37. jeana 1 year ago

    YUM!!! Thanks for the recipe!

  38. Natalie Kanellis 1 year ago

    I’m excited to try the bento trio! Currently, I lug glass containers around. I like using glass at home but on the go it’s heavy & dangerous for accident-prone ppl like myself!

  39. Manju 1 year ago

    One pot Soup /pasta in winter, salad with beans/lentils and veggies in summer are my go to lunch .

  40. Sarah Yanosh 1 year ago

    Every recipe I’ve ever tried of yours has been amazing. Always a crowdpleaser. Very excited to try this one as well.

  41. Sarah Yanosh 1 year ago

    Every recipe I’ve ever tried of yours has been amazing. Always a crowdpleaser. Very excited to try this falafel as well.

  42. Karen D 1 year ago

    Enjoy Life mini-cookies look great to me

  43. Kim 1 year ago

    Starting to switch over to plant based so the cookbooks would be great!

  44. magdalena 1 year ago

    Yummy…can’t wait to try this recipe! I love how falafel has so many diverse ways to be enjoyed. I’m excited for both the cookbook and the Vega pack. Thanks for the tips : )

  45. Trish 1 year ago

    I like to freeze sandwiches or items that I don’t want to spoil and let them thaw in the lunchbox — edible freezer packs!

  46. Kristen 1 year ago

    Yum! Looks delicious!

  47. Mary ann S. 1 year ago

    Looking forward to reading your new book!

  48. Courtney 1 year ago

    I am excited to try the vega products. They are so $$$ I don’t buy them often.

  49. Elena 1 year ago

    I usually make a huge salad with chick peas for lunch. The falafel would be great crumbled on top of the salad.
    Thanks for the recipes!

  50. flora 1 year ago

    So glad to have discovered your blog, thanks to Dreena’s giveaway!

  51. Laura 1 year ago

    How exciting to find your blog. I enjoy well seasoned food and your recipes fit the bill

  52. Daun Murphy 1 year ago

    THANK YOU !!!

  53. Jimmy Brown 1 year ago

    all sounds so great

  54. Maria Goller 1 year ago

    I really need to try these falafel wraps. To make sure I have healthy lunches all week long, I prepare a GIGANTIC salad on Sunday night. I put all sorts of goodies into this salad – grains, sauteed vegetables and tofu, raw greens, raisins or dried cranberries, sunflower seeds, nuts, etc… etc… Then I pack a bowlful of the salad for lunch every day. It works well, and I don’t need to frantically throw lunch together in the mornings.

  55. Dianne 1 year ago

    Thank you!

  56. Wendy Salgado 1 year ago

    I would be excited to try all the products in the giveaway. I would love to learn more to eventually cook more nutritious foods for my dad.

  57. Brooke Broehl 1 year ago

    I’m going to have to try this recipe! Looks so delicious and I love Falafel!

    This is a fabulous giveaway too! I would be excited to try the Vega shakes!

  58. Pamela Sani 1 year ago

    These look wonderful! We’re about six months into a plant-based diet, and your recipes and Dreena’s -especailly tapioca pudding!!- have been amazing! I would be so delighted to win your giveaway!

  59. Melissa Liddell 1 year ago

    Plan your lunches/meals on the weekend! We make our meals, one per day starting on Friday-Sunday, and individualize them so they’re ready to go by Monday. SO helpful! Also, Pinterest is just awesome for finding what you’re craving 😉

  60. Jenny 1 year ago

    I love both your blogs – very inspiring. What a great giveaway! Lots of great products.

  61. Lindsey 1 year ago

    Leftover frittata made with whatever veggies are in the pantry makes a great lunch!

  62. Amanda 1 year ago

    Lunch Bots Bento trio.
    I also recommend everyone invest in one of those little soup thermos. Soups, stuffed sweet potatoes, pasta, etc..

  63. Tracy 1 year ago

    I would love your books (I already own Dreena’s) or the Bento lunchbox, that would be great!

  64. Janet 1 year ago

    Can’t wait to try the falafels…I have a zucchini in the frig now waiting to be used.

  65. Caroline 1 year ago

    Love the look of the stainless steel durable lunch box!

  66. Edye 1 year ago

    I’m excited for Enjoy Life products!

  67. darla 1 year ago

    excited to try the french vanilla

  68. judith 1 year ago

    i love lettuce wraps

  69. Kelly D 1 year ago

    My daughter likes salads with tomatoes, olives and cucumbers.

  70. Deb E 1 year ago

    I have two plastic Bento box sets that I use nearly every day, one in pink and one blue, and couldn’t live without them. I would love to try their stainless steel boxes with the three compartments all in one box. Great recipes!

  71. Carly Williams 1 year ago

    I am really excited to try the bento lunchbox!

  72. Jennifer 1 year ago

    My biggest tip for lunches is to put everything together the night before and have it on the top shelf in the fridge for easy grabbing. If I wait for the morning, I just never have the time!

  73. debby 1 year ago

    love reading and trying new recipes from both these pages. always try to prep for the week when I can

  74. Julie Wood 1 year ago

    I love vegan eating and I love this recipe that I make all the time-Hummus and veggies in a wrap. This is my go-to combo for lunch and sometimes dinner: spread a tortilla with hummus, throw in any available vegetables (I love kale, red onions, carrots, tomatoes and olives), squeeze a bit of lemon juice over the mix, and wrap up burrito-style. Healthy, tasty, never fails.

  75. Shira 1 year ago

    I’d love to win a copy of your book. I’m always looking for meal inspiration for protein!

  76. Debbie Chaiken 1 year ago

    The falafel burgers sound deliclious and so healthy. I can’t wait to try them!
    Thank yu.!

  77. kelly smith 1 year ago

    very excited about Heather and Dreena’s cookbooks! can’t wait to try them as part of the prize pack 🙂 !

  78. Yolanda 1 year ago

    I am excited about the cookbooks. It’s always nice to have new recipes to try.

  79. Faye 1 year ago

    Something I eat often for lunch (Or brunch!) Is bean on toast! It’s very popular here in the UK but I think it is considered strange elsewhere? I am actually usually pretty terrible at eating at specific mealtimes so I’m not too fussy about whether what I eat is common for that time of day!!

  80. heather 1 year ago

    I love to prep a lot of veggies ahead of time so they are ready to make tacos or salads during the week.

  81. DealinDiva 1 year ago

    My go to plant based lunch has to be faux tuna made with chickpea. Its so good and filling.

  82. Richelle 1 year ago

    I’ve never had falafel. I just might have to whip some up. Looks tasty. I would love all the Enjoy Life goodies. Who wouldn’t?!

  83. Marianne 1 year ago

    Gotta love anything falafel 🙂

  84. Kimberly 1 year ago

    I would love the book protein from plants as I don’t have any of your books. and I think that would be awesome. Looking forward to making this.

  85. Judi 1 year ago

    Love falafels so will be trying your recipe this weekend!! Would LOVE to win this awesome prize and the cookbooks. I definitely need some pointers in the protein department for my Vegan journey. Thanks for initiating this awesome prize for some lucky winners. Wishing everyone luck!!!

  86. Sabine 1 year ago

    I’m so excited about the cookbooks!!!!!!!!
    I’ve started adding unflavored, cooked quinoa to smoothies for bulk and to make them thicker if I don’t want to use frozen bananas. I don’t even taste the quinoa.

  87. Mary Beth Hernandez 1 year ago

    Your recipe sounds great, I will give it a try, thank you, Heather!

  88. Melissa Slezak 1 year ago

    I’ve been searching for a good baked falafel recipe. All the ones I’ve tried weren’t quite as tasty as I had hoped. I’m excited to find another one to try.

  89. OT 1 year ago

    Great recipe. Also, it allows people to great creative. Maybe add spicy peppers.

  90. Dana 1 year ago

    I love using my pressure cooker for lunch. It’s fast and easy to whip something up and it also makes great leftovers! From all the prizes I am most excited about the books.

  91. Julie Calderwood 1 year ago

    We love using leftovers for lunch which allows some of my husband’s co-workers to often get a taste of some of his yummy plant-based food. We love all of Dreena’s recipes. We also love falafel and can’t wait to try this recipe!

  92. Rachelle 1 year ago

    These falafels look delicious !
    Being a busy working mom, I totally use the batch cooking Sunday prep trick to ensure that everyone has delicious lunches during the week !

  93. Susan 1 year ago

    great looking recipe! thanks!

  94. Sandra 1 year ago

    Fantastic giveaway! My lunch is usually a gigantic salad. If I’m organized enough on the Sunday night, I fill up 5 wide-mouthed mason jars with whatever veggies I have on hand plus some nuts and seeds. And avocado, because everything tastes better with avocado!!

  95. Cassandra 1 year ago

    Great giveaway! For lunches I think planning ahead and batch cooking is sometimes a must! And Buddha bowls are an easy go-to when you already have veggies chopped and ready, a grain made (we love quinoa or rice typically), a protein (I love roasted chickpeas) and a dressing made. Mix and match each week for an easy make-ahead lunch!

  96. Rhonda 1 year ago

    I’m a fan of all these prizes! We have had our Lunchbots thermal containers for 5 years now and after being used all this time for school lunches they are as good as new! What makes lunches easy for us is prepping a number of ingredients once a week, the kids can then customize their meals. I have been following Dreena for a long time and I would love this cookbook. And now, because of this contest I can follow Veganook!

  97. Andrea 1 year ago

    Mmmmm…falafel with hummus, a great combination!

  98. Shaina Thompson 1 year ago

    I need to make these falafel wraps! They look absolutely scrumptious!

  99. Michele W 1 year ago

    This falafel recipe looks amazing and is definitely going on my list of things to make this weekend! Love the idea of adding the zucchini as it should help keep things moist as well as lighten up the burgers. I agree that most been burgers are a bit heavy. As for which part of the prize I would most like to win, the truth is any and all of it. I’ve never had any of the food products listed for this prize but they all look really good. I also don’t yet have any of the cookbooks as I’m just getting into whole food, plant-based cooking so winning this prize would really be fantastic! Thanks to you and Dreena for putting this opportunity together!

  100. Mindy 1 year ago

    All of these items are simply specular!

  101. Deanne 1 year ago

    I always have rice, pasta, potatoes and fresh and frozen veggies and fruits on hand. You can throw together something great easily if you have the right staples hanging around. I would welcome any of the prizes.

  102. Lesley 1 year ago

    Love falafel! Will try these for sure. Thanks!

  103. rust 1 year ago

    I’m excited to try the snack bars, and the Tub Vega One French Vanilla. thanks!

  104. Brigitte Croteau 1 year ago

    I’m going to make these right away. they look so yummy. Leftovers are the best for lunch, warm or cold depends what is in the fridge.. or freezing extra in portions so you can just grab and go and heat for lunch

  105. Krista 1 year ago

    I can’t wait to make these. Yum! These will pack great for lunches. I usually make soup and freeze it and pack it up.

  106. Cori Smith 1 year ago

    I definatley need to try these! Look delicious!

  107. Jen Hayes 1 year ago

    I’m a newbie to vegan, so I’m learning! Glad to have found your site! For me, what I’ve had for dinner will probably be what I’m having for lunch, or at least a variation of it. I’d love to try it all, but am most excited about the cookbooks! Thanks for the chance!

  108. Angie 1 year ago

    Most excited about the Lunchbots! Thanks for the chance!!

  109. Makena 1 year ago

    I was really in the mood for a taco tonight! This is perfect!

  110. Jen 1 year ago

    I am over the moon about the Vega prize pack!! Fingers crossed 🙂

  111. Matt 1 year ago

    Really wanting to make to leap to 100% vegan cooking and the prize pack would provide that needed nudge! This recipe looks amazing ~ You are great, Heather 🙂

  112. Kat 1 year ago

    Lots of dinner left overs can be “freshened” by putting in a tortilla with some sauce and other toppings.

  113. Kimberly 1 year ago

    Food prep on Sundays! Turn dinner leftovers into lunch! Make protein cookies & muffins for snacks! I would love to win anything VEGA! I love the chocolate peanut protein snack bars! They are super yummy & healthy! I always keep bars stashed in my diaper bag, purse, & work bag!!! 🎃

  114. Magdalena 1 year ago

    I love to make soups for a quick and healthy lunch~ pea soup, vegetable soup, broccoli/cauliflower soups. As a side I toast sprouted bread and add hummus and cucumber! Delish! and now I’m hungry lol!

  115. Lora 1 year ago

    I am excited to try Lunchbot bento trio.

  116. Terri 1 year ago

    I am looking forward to the meal planning ebook!

  117. Shelly Sevinor 1 year ago

    Love falafel! Thanks for sharing

  118. Carrie 1 year ago

    That falafel recipe looks great – can’t wait to try it!

  119. Michelle O. 1 year ago

    I love to make soups, and what we call a “snacky” lunch for myself and our 4 kids. Rice crackers, hummus, and a ton of fresh veggies. Easy and quick to put together.
    Thanks for the chance to win!

  120. Karen 1 year ago

    I would love a LunchBot or a copy of Dreena’s Plant Powered Families cookbook. Thanks!

  121. Julie 1 year ago

    Take leftovers and stuff it into a shell for lunch the next day. Might make some rather interesting lunches! 😉

  122. Lushka Smith 1 year ago

    I’d be excited to try out the Que Pasa products.

  123. Jonnie 1 year ago

    So many awesome prizes! It’s hard to choose one favorite but that Vega pack sounds incredible.

  124. Michelle 1 year ago

    Heather – these look absolutely de-lish! Thank you for sharing your food love(o:

    My kids absolutely adore our favourite bean burritos in a thermos for their lunch leftovers. The recipe is a crockpot vegan family favourite and even though we have it nearly every week the family is always pumped when it’s Bean Burritos on the menu (think wild rice, black beans, chick peas, diced tomatoes, veggie broth and some spices). Yum!

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