Keto Falafel Bites: Crispy, Herby, and Low-Carb

Falafel without the carbs? Yep. And it doesn’t suck.

If you’re on keto or just trying to cut back on carbs, you’ve probably said goodbye to a bunch of your go-to foods. Falafel might’ve been one of them. Traditional falafel is made with chickpeas, which are packed with carbs. Great for energy. Not so great if you’re keeping things low-carb. But here’s the thing, falafel can be made keto without turning it into some weird substitute that tastes like punishment.

This version gives you all the crispy outside, soft middle, and herby flavor of falafel… without knocking you out of ketosis.

Let’s get into it.

What You’ll Need

Before anything, let’s break down what goes into these bites. Nothing fancy. You probably already have most of it if you’ve been doing keto for more than a week.

Main Ingredients:

• 1 ½ cups cooked cauliflower (steamed and squeezed dry)

• ½ cup almond flour

• ¼ cup coconut flour (helps with texture)

• 1 egg

• ¼ cup chopped fresh parsley

• ¼ cup chopped fresh cilantro

• 2 garlic cloves, minced

• 1 teaspoon ground cumin

• 1 teaspoon ground coriander

• ½ teaspoon salt

• ½ teaspoon black pepper

• ½ teaspoon baking powder

• 2 tablespoons olive oil (plus more for cooking)

Optional but great:

• Pinch of cayenne

• Squeeze of lemon

• Dash of smoked paprika

Why Cauliflower?

Chickpeas are out. So we need something that gives us bulk and a bit of moisture—without spiking your blood sugar. That’s where cauliflower steps in. When steamed and squeezed out, it becomes soft but not soggy. You want the texture to be kinda like mashed potatoes with a bit of grit.

If you leave too much water in the cauliflower, your falafel will fall apart or end up gummy. So after steaming, press the heck out of it with a clean towel or cheesecloth. No shortcuts here. Wet cauliflower ruins lives.

How to Make Keto Falafel Bites

Step 1: Steam and Squeeze the Cauliflower

Steam your cauliflower until fork-tender. About 8 to 10 minutes.

Let it cool a bit, then dump it into a clean kitchen towel or cheesecloth and squeeze out as much water as possible. It should feel like a warm, weird stress ball when you’re done. Set it aside.

Step 2: Mix It All Together

In a mixing bowl, toss in your cauliflower, almond flour, coconut flour, egg, herbs, garlic, and all your spices. Stir until everything’s well combined. It should come together like a dough. Not sticky, not crumbly.

Let the mixture sit for 5–10 minutes. The flours will soak up moisture and help it firm up.

Step 3: Shape the Bites

Scoop out a tablespoon at a time and roll into little balls or flatten slightly like mini patties. Whatever shape you’re into. Smaller bites get crispier and cook faster.

You should get around 20–25 pieces, depending on size.

Step 4: Cook Them

You’ve got options here. Pan-fry or air fry.

Pan-fry: Heat a bit of olive oil in a nonstick pan over medium heat. Cook the falafel in batches, about 3 minutes per side until golden brown and firm.

Air fry: Preheat to 375°F (190°C). Spray the basket. Place falafel in a single layer, spray the tops lightly with oil. Air fry for 10–12 minutes, flipping halfway.

Sauce or No Sauce?

You don’t need a sauce. But also… you kinda do.

These keto falafel bites go well with:

• Garlic yogurt sauce: Mix plain Greek yogurt (or coconut yogurt if dairy-free) with lemon juice, garlic, and salt.

• Tahini dip: Tahini, lemon juice, water, salt. Add cumin or paprika if you’re feeling wild.

• Avocado mash: Because you’re already doing keto. Might as well double down.

How to Store and Reheat

These bites keep well. They’re great for meal prep, snack attacks, or building a low-carb plate.

• Fridge: Store in a sealed container for up to 5 days.

• Freezer: Freeze in a single layer first, then toss them into a freezer bag. Reheat straight from frozen.

To reheat: Pop into the air fryer or oven at 350°F until warm and crispy again. Microwave works too, but they’ll be softer.

When do I Eat this Falafel Bites?

Alright, so you made a batch. Now what? These aren’t just a side dish. They can hold a meal together.

Here’s how people actually eat them:

• Low-carb lunch bowl: Toss a few falafel bites on a bed of greens, cherry tomatoes, sliced cucumber, olives, and drizzle with sauce. Lunch sorted.

• Snack plate: Falafel, sliced cheese, a boiled egg, a few olives. No cooking needed.

• Keto wrap: Wrap a few in a low-carb tortilla with some slaw and sauce. Trust.

• Party bites: Serve with toothpicks and dip. People will ask for the recipe. You don’t have to tell them it’s keto.

Troubleshooting

“Mine fell apart!”
Usually means the cauliflower wasn’t dry enough. Or you skipped the egg. Or the pan was too hot and they burned before cooking through.

“Too soft in the middle!”
Let the mix sit longer before shaping. Add a bit more coconut flour if needed. And don’t make the bites too big.

“No flavor!”
Use fresh herbs, not dried. And don’t be shy with salt. Bland falafel is the worst kind of betrayal.

Keto-Friendly Swaps

Wanna switch things up? Try these:

• Use broccoli instead of cauliflower for a deeper flavor.

• Add chopped spinach to the mix.

• Use lupin flour instead of coconut flour if you want something less sweet.

What People Are Saying

“Didn’t expect much. These slapped.”
—Tina from Dallas

“I meal prep these every Sunday now. I eat them cold, straight from the fridge. Still good.”
—Raj from Toronto

“My toddler ate them. That’s all you need to know.”
—Alex, sleep-deprived parent

Nutritional Info (Per 5 Bites)

• Calories: 180

• Net Carbs: 4g

• Protein: 6g

• Fat: 14g

This is just an estimate. It depends on your brands and how much oil you use.

Conclusion

Look, we’re not pretending this is a one-for-one chickpea falafel replacement. It’s not. But it does the job—tastes good, feels satisfying, doesn’t mess with your macros. That’s a win in any book.

If you’ve been living on eggs, cheese, and meat, this is a nice change. Herby, crispy, plant-based but still keto. Make a double batch. You’ll be glad you did.

And if someone tells you keto means boring food? Hand them a falafel bite and walk away. 

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