Can you make falafel on a keto diet?

Yes, you can. Traditional falafel uses chickpeas, which are high in carbs. But this recipe swaps chickpeas for cauliflower, making it perfect for the keto diet. It still has all the flavor without the extra carbs.

What can I use instead of chickpeas in keto falafel?

Cauliflower is a great low-carb swap for chickpeas. When it’s cooked and squeezed dry, it gives the same soft texture and works really well in keto falafel recipes.

How do I keep keto falafel from falling apart?

Make sure your cauliflower is dry and that you use both almond and coconut flour to help hold it together. Also, let the mix rest for 5–10 minutes before shaping. Don’t skip the egg, it helps bind everything.

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

Keto Falafel Bites Recipe

Print Recipe

These easy keto falafel bites are made with cauliflower, fresh herbs, and spices. They’re crispy outside, soft inside, and great for anyone on a keto diet. Use them for meal prep, lunch bowls, or healthy snacks. No chickpeas, low in carbs, and full of flavor.

Author: Jane Summerfield
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Yield: About 20–25 small bites 1x
Category: Snack, Appetizer, Meal Prep
Method: Pan-Fried or Air Fried
Cuisine: Middle Eastern-inspired, Keto, Low-Carb
Diet: Gluten Free

Ingredients

Scale

1 ½ cups cooked cauliflower (steamed and squeezed dry)
½ cup almond flour
¼ cup coconut flour
1 egg
¼ cup chopped fresh parsley
¼ cup chopped fresh cilantro
2 garlic cloves, minced
1 tsp ground cumin
1 tsp ground coriander
½ tsp salt
½ tsp black pepper
½ tsp baking powder
2 tbsp olive oil (plus more for cooking)
Optional: pinch of cayenne, dash of smoked paprika, squeeze of lemon

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Instructions

Steam cauliflower until soft (about 8–10 minutes).
Let it cool, then squeeze out all the water using a clean towel or cheesecloth.
In a bowl, mix cauliflower, almond flour, coconut flour, egg, herbs, garlic, and spices.
Let the mix sit 5–10 minutes so it firms up.
Scoop into small balls or patties.
Pan-fry in olive oil over medium heat, about 3 minutes per side, or air fry at 375°F (190°C) for 10–12 minutes, flipping halfway.
Serve with a yogurt dip or tahini sauce.

Notes

Make sure your cauliflower is very dry or the bites may fall apart. You can freeze these after cooking and reheat in the oven or air fryer. Serve them as snacks, in a salad bowl, or wrapped in a low-carb tortilla.

Nutrition

Serving Size: 5 falafel bites
Calories: 180 Sugar: 1g Sodium: 320mg Fat: 14g Saturated Fat: 2g Unsaturated Fat: 10g Trans Fat: 0g Carbohydrates: 6g Fiber: 2g Net Carbs: 4g Protein: 6g Cholesterol: 35mg

Find it online: https://www.wellnesswarrior.org/keto-falafel-bites/