Mediterranean Greek Falafel Wraps with Garlic Yogurt Sauce
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
These Mediterranean Greek falafel wraps are vibrant, fresh, and packed with flavor. Crispy, herby falafel made from chickpeas, parsley, and cilantro are pan-fried to golden perfection and paired with a creamy garlic yogurt sauce. Fresh vegetables, tangy feta, and soft pita bread complete the wrap, making it a satisfying and nutritious meal. Ideal for lunch, dinner, or a quick meal prep option, these wraps are flavorful, protein-rich, and naturally vegetarian.
Ingredients
For the Falafel:
1 can (15 oz) chickpeas, drained and rinsed
1 small onion, roughly chopped
2 garlic cloves
¼ cup fresh parsley
¼ cup fresh cilantro
1 tsp ground cumin
½ tsp ground coriander
Salt & black pepper, to taste
2–3 tbsp flour (or chickpea flour)
Olive oil, for pan-frying
For the Garlic Yogurt Sauce:
½ cup Greek yogurt
1 garlic clove, minced
1 tsp lemon juice
½ tsp olive oil
Salt & pepper, to taste
For the Wraps:
4 large pita breads or flatbreads
1 cup chopped cucumber
1 cup cherry tomatoes, halved
¼ cup red onion, thinly sliced
½ cup crumbled feta
Fresh parsley or dill, for garnish
Instructions
Prepare the Falafel:
In a food processor, combine chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, salt, and pepper. Pulse until a coarse mixture forms. Add 2–3 tbsp flour to help bind the mixture.
Form the Falafel:
Using your hands, shape the mixture into small patties or balls, about 1–2 inches in diameter.
Cook the Falafel:
Heat a few tablespoons of olive oil in a large skillet over medium heat. Pan-fry falafel in batches for 3–4 minutes per side, until golden brown and crispy. Transfer to a paper towel-lined plate to drain excess oil.
Make the Garlic Yogurt Sauce:
In a small bowl, mix Greek yogurt, minced garlic, lemon juice, olive oil, salt, and pepper. Adjust seasoning to taste.
Assemble the Wraps:
Warm pita breads or flatbreads. Spread a layer of garlic yogurt sauce on each, then add falafel, chopped cucumber, cherry tomatoes, red onion, and crumbled feta. Garnish with fresh parsley or dill.
Serve:
Fold the wraps and serve immediately. Optional: serve with extra garlic yogurt sauce on the side.
Tips
Drain Chickpeas Well:
Make sure to drain and rinse canned chickpeas thoroughly. Pat them dry with a paper towel to prevent falafel from being too wet.
Do Not Over-Process:
Pulse chickpeas and herbs until coarse, not a paste. This keeps the falafel light and slightly textured.
Binding:
Adjust flour amount if mixture is too wet. Chickpea flour works best for a gluten-free option.
Pan-Frying:
Use medium heat to ensure falafel cooks evenly without burning. Turn gently to avoid breaking them.
Make Ahead:
Falafel mixture can be prepared a few hours ahead and refrigerated until ready to cook.
Warm Pitas:
Heat pita or flatbreads in a skillet or oven for a few minutes before assembling for extra softness and flavor.
Variations
Baking Option:
Instead of pan-frying, bake falafel at 375°F (190°C) for 20–25 minutes, flipping halfway, for a lighter version.
Spice Boost:
Add smoked paprika, cayenne pepper, or a pinch of chili flakes to the falafel mixture for extra heat.
Extra Veggies:
Include shredded lettuce, spinach, roasted red peppers, or grated carrot in the wraps.
Cheese Alternatives:
Swap feta for halloumi, goat cheese, or a vegan cheese for a different flavor profile.
Sauce Variations:
Try tahini sauce, hummus, or a lemon-dill yogurt sauce instead of garlic yogurt for a twist.
Gluten-Free:
Use gluten-free flatbreads or lettuce wraps for a fully gluten-free version.
Q&A
Q: Can I make the falafel ahead of time?
A: Yes. You can prepare the falafel mixture and refrigerate for a few hours before cooking. Cooked falafel can also be stored in an airtight container in the fridge for 2–3 days and reheated in the oven or skillet.
Q: Can I bake the falafel instead of pan-frying?
A: Absolutely. Bake at 375°F (190°C) for 20–25 minutes, flipping halfway through, for a lighter, less oily version.
Q: Can these wraps be made vegan?
A: Yes. Simply omit the feta or use a plant-based cheese alternative.
Q: Can I use dried chickpeas?
A: Yes, soak them overnight and cook until tender before using in the falafel mixture. Adjust seasoning as needed.
Q: Can I make this gluten-free?
A: Yes. Use gluten-free pita or flatbreads and substitute chickpea flour for regular flour in the falafel.
Nutrition
(per wrap, assuming 4 wraps)
Calories: ~350 kcal
Protein: 12 g
Carbohydrates: 45 g
Fat: 14 g
Saturated Fat: 3 g
Cholesterol: 5 mg (omit feta for 0 mg)
Sodium: 580 mg
Fiber: 9 g
Sugar: 4 g
Note: Nutrition varies depending on pita size, feta amount, and added condiments.
Conclusion
Mediterranean Greek Falafel Wraps with Garlic Yogurt Sauce are fresh, vibrant, and full of flavor. Crispy, herby falafel paired with creamy garlic yogurt sauce, fresh vegetables, and tangy feta creates a satisfying, protein-rich meal. These wraps are naturally vegetarian, easily made vegan, and customizable with extra vegetables or alternative sauces. Perfect for lunch, dinner, or meal prep, they bring the best of Mediterranean flavors to your table in a portable, delicious package.