Falafel Sandwich

This Falafel Sandwich recipe features a pita stuffed with greens, hummus, falafel patties, and your favorite veggies. Drizzle falafel pitas with a creamy garlic sauce. Serve your sandwich in a pocket, as a wrap, or even as a salad!

Add some tahini sauce to your favorite plant-based Mediterranean dishes!

A pita is stuffed full of falafel, greens, chopped tomatoes and more to make a Falafel Sandwich. Other ingredients are behind it.

Falafel sandwiches are a favorite recipe when it’s time to get healthy. Why? Because they’re loaded with greens, hummus, and flavorful falafel. And the falafel is made from chickpeas and other fresh ingredients. That makes this a filling sandwich.

And isn’t that what we’re all after anyway? To feel full. Not hungry. This sandwich checks that box in the most delicious ways!

What You Need

You can find the full printable recipe, including ingredient quantities, below. But first, here are some explanations of ingredients and steps to help you make this recipe perfect every time.

Here are the ingredients you’ll need for this recipe:

  • Falafel — You can make baked falafel or air fryer falafel.
  • Pita bread pockets — I prefer using whole wheat pita because they have added fiber and nutrition.
  • Olive oil — We’ll use a bit of olive oil to toast the pita.
  • Veggies — You can use your favorite veggies, but I recommend sliced tomatoes and cucumbers for color and fresh flavors.
  • Hummus — This is my favorite condiment, and my green hummus is the best!
  • Romaine lettuce — I prefer romaine because it’s crunchy and nutritious. You can substitute your favorite greens here.
  • Vegan yogurt — I recommend using plain yogurt (not vanilla-flavored). My favorite brand is Forager, but Silk has a nice plain yogurt too.
  • Tahini  — This is a sesame paste that’s also commonly used to make hummus. You can find it in the health food aisles or the International section of most stores.
  • Garlic powder — That flavor of raw garlic is too overpowering, so I recommend garlic powder, or you could use the tender cloves from garlic confit.
  • Lemon juice — You can use fresh lemon juice or from a bottle.

How to Make Falafel Sandwiches

Here are the steps to make this recipe:

Step One: Make the Falafel

The first step is to prepare the falafel patties. You can fry the patties in a skillet, bake them, or cook them in an air fryer.

A hand flattens green chickpea balls on a baking sheet into patties.

Step Two: Prepare the Pita

Once the patties are done, it’s time to prepare your sandwiches. Begin by cooking the pita in a skillet to get the bread nice and toasty.

Next, it’s time to assemble the pita sandwiches. So, cut each pita round in half to reveal the pocket inside.

Marly’s Tips

If you want to serve your sandwich gyro style, simply leave the pita flat. Place the fillings on top of the flat pita, and drizzle with tahini sauce. This makes a great vegetarian wrap!

Step Three: Stuff the Pita

The next step is to stuff each pocket. I recommend this order of ingredients: greens, hummus, two or three falafel patties, and chopped veggies.

Step Four: Drizzle with Condiments

Finally, drizzle your sandwich with tahini sauce. See the tips below for making a vegan garlic tahini sauce.

Storage Tips

Store individual ingredients separately in the fridge to assemble sandwiches throughout the week. You can freeze cooked falafel patties and then reheat them in a microwave or toaster oven until heated through.

This Sandwich Explained

What’s in this tasty Mediterranean sandwich? Let’s break it down:

  • Pita. A pita is a type of flatbread that usually features a pocket inside. This pocket results from being baked in a hot oven. That pocket makes pita the best falafel bread for sandwich purposes. You can choose from white, whole wheat, low carb, and even gluten-free pita bread. A pocketless pita is also an option, and in that case, you would serve your pita sandwich more like a pita wrap, or gyro style.
  • Falafel. You can use a mix, but homemade is much better.
  • Greens. I recommend filling the pocket with lots of healthy greens, such as romaine lettuce. It’s a crispy green and also very healthy.
  • Hummus. Any hummus will do, such as this Caramelized Onion Hummus or this Carrot Hummus.
  • Veggies. Chopped veggies make the best falafel sandwich fillings. Add your favorite veggies, such as cherry tomatoes, sliced red onions, diced cucumbers, and more. Other non-traditional toppings are fried or grilled onions, sauerkraut, chopped olives, and avocados.
  • Creamy Tahini Sauce. Of course, drizzling some creamy tahini sauce on top is amazing.

These ingredients combined together makes the best falafel food ever!

What is a falafel sandwich made of?

A falafel sandwich is made with a pita pocket, stuffed with a number of ingredients including hummus, greens, falafel patties, and veggies. You will oftentimes see a creamy sauce drizzled over the top, like a yogurt tahini sauce.

Is a falafel sandwich healthy?

To make your falafel sandwich as healthy as possible, use whole wheat pita bread. You can also stuff it with lots of healthy greens, and baked or air fried falafel rather than a traditional fried patties.

What to Serve with Falafel Sandwiches

A hand holds a baked falafel sandwich with greens and sauce.
Stuff your pita sandwich with lots of healthy toppings!

Make a Falafel Sandwich Salad

Trying to reduce carbs? Going gluten-free? You’ll love this little switch I make. You can serve your sandwich in salad form.

Lay out the greens in a large bowl or plate. Then top with hummus, chopped veggies, three to four falafel, and drizzle with the tahini sauce. Add a couple of gluten-free pieces of pita on the side if you’d like or add a few chopped nuts for crunch. Either way, this is a tasty alternative to the sandwich!

A salad has tomatoes, cucumber, and falafel on top. There is more lettuce, tomatoes, and sauce in the background.
A hand holds a baked falafel sandwich with greens and sauce.

Falafel Sandwich

Make this tasty Falafel Sandwich featuring greens, hummus, falafel, veggies, and tahini sauce! It's an easy, filling sandwich full of flavor and nutrients!
5 from 2 votes
Print Pin Rate
Course: Main Course
Cuisine: Mediterranean
Prep Time: 10 minutes
Cook Time: 10 minutes
Resting Time: 5 minutes
Total Time: 25 minutes
Servings: 8 falafel pita sandwiches
Calories: 264kcal
Author: Marly

Ingredients

For the Falafel

  • 1 batch Falafel
  • 4 pita bread pockets
  • 2 teaspoons olive oil
  • 1 regular tomato
  • 1 medium cucumber
  • 1 cup hummus
  • 1 cup romaine lettuce thinly sliced

Vegan Garlic Tahini Sauce

  • 1 cup vegan plain yogurt (not vanilla flavored)
  • 2 tablespoons tahini (sesame paste – see notes for substitutes)
  • 1/4 teaspoon garlic powder
  • 2 tablespoons lemon juice

Instructions

  • Prepare the falafel as directed in the recipe.
  • Prepare veggies washing, peeling, chopping and slicing.
  • Place a skillet over medium heat. Add 1 teaspoon olive oil. Cook pita for approximately 2 minutes on each side, until lightly browned. Set aside and repeat with remaining pitas, or however many pitas you're making.

For the Vegan Garlic Tahini Sauce

  • Prepare the vegan garlic tahini sauce by combining the ingredients in a small bowl. Stir to combine.

Pita Sandwich Assembly

  • To assemble the pita sandwiches, cut toasted pita rounds in half. Stuff the pocket of each pita pocket with greens, hummus, 2–3 falafel, and chopped veggies. Drizzle the falafel sandwich with tahini sauce.
  • Store individual ingredients separately in the fridge to assemble sandwiches throughout the week. You can freeze cooked falafel patties. Reheat in the microwave or toaster oven until heated through.

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Notes

Make the falafel and hummus the day before preparing your sandwiches for fast and easy falafel sandwich assembly!
Nutrition Facts
Falafel Sandwich
Amount Per Serving
Calories 264 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 3g15%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 1mg0%
Sodium 576mg24%
Potassium 338mg10%
Carbohydrates 38g13%
Fiber 5g20%
Sugar 4g4%
Protein 9g18%
Vitamin A 1365IU27%
Vitamin C 24mg29%
Calcium 172mg17%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

The nutrition information shown is an estimate provided by an online nutrition calculator and should not be considered a substitute for a professional nutritionist’s advice.

That’s it for these falafel pita pockets. Enjoy!

2 Responses to Falafel Sandwich

  1. Avatar thumbnail image for MarlyMarly Reply

    As the author of this recipe I’m pleased to say this is a delicious falafel sandwich that’s easy to make, nutritious, and filling. It’s a great part of a vegan mediterranean diet.

  2. Avatar thumbnail image for MarlyJess Reply

    This recipe is really good. I don’t have to go to restaurants for good falafel now!

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