Name: Crispy Oven-Baked Falafel with Protein Tzatziki & Refreshing Mediterranean Salad
Prep time: 2 h 30 min
Total time: 2 h 30 min
Yield: 4 servings
Ingredients: 1 cup dried chickpeas; 1/2 small onion, roughly chopped; 2 garlic cloves; 1/2 cup fresh parsley leaves; 1 tsp ground cumin; 1 tsp kosher salt; 2 tbsp olive oil (for spraying/drizzling); 1 cup high-protein Greek yogurt; 1/2 cup cucumber, finely chopped (plus more for salad); 2 tbsp finely chopped red onion (plus more for salad); 1 tbsp fresh mint, minced; 1 tbsp lemon juice (plus more for salad); Salt and black pepper to taste; 3 cups iceberg lettuce, chopped; 1 cup cherry tomatoes, halved; 1/3 cup black olives, sliced; 1/2 cup cucumber, sliced (for salad); 1/4 cup red onion, thinly sliced (for salad)

Crispy Oven-Baked Falafel with Protein Tzatziki & Refreshing Mediterranean Salad

miradugm

This vibrant Mediterranean-inspired meal delivers crispy, oven-baked falafel made from scratch with soaked chickpeas and fresh parsley for herbaceous flavor. The high-protein ‘tzatziki’ swaps in Greek yogurt, brightened with mint, cucumber, and tangy lemon for a creamy, cooling dip. Paired with a refreshing salad of crisp iceberg, juicy tomatoes, olives, and crunchy cucumber, this meal is satisfying, nutritious, and perfect for meal prep or a lively dinner with friends. It’s a feast of color, texture, and bold flavor—no frying required.

Ingredients

Instructions

Soak the dried chickpeas in plenty of cold water overnight (8-12 hours). Drain and rinse.
In a food processor, combine soaked chickpeas, 1/2 small onion, garlic, parsley, cumin, and 1 tsp salt. Pulse until mixture is finely chopped, holding together when pressed (don't over-process to a paste).
Shape mixture into 16 balls or discs (about 1.5 inches wide). Place on a tray, cover, and refrigerate at least 2 hours (or freeze for later use).
Preheat oven or air fryer to 400°F (200°C). Spray falafel with olive oil. Bake or air fry for 15-18 minutes, flipping halfway, until golden and crisp.
Meanwhile, make the 'tzatziki': In a bowl, combine Greek yogurt, 1/2 cup finely chopped cucumber, 2 tbsp chopped red onion, mint, 1 tbsp lemon juice, salt, and pepper. Mix well and chill.
For the salad, toss iceberg lettuce, cherry tomatoes, black olives, 1/2 cup sliced cucumber, and 1/4 cup thinly sliced red onion in a large bowl. Drizzle with lemon juice, season with salt and pepper.
Serve falafel hot with tzatziki for dipping and salad on the side. Enjoy!