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It’s always a great time to make these falafel pita sandwiches brimming with your favorite Mediterranean flavors.
Mediterranean Falafel Pita Sandwich
When I lived in Berlin, many years ago (1994), I indulged in a lot of Turkish and Greek food. By far, my favorite of these delicious foods was these pita sandwiches stuffed with fresh veggies, falafels, and lots of tzatziki sauce. Tzatziki sauce is a Greek yogurt and cucumber-based sauce that is good on everything. When I say everything, I mean, everything!
Now, as an adult, I make my own falafels at home. I love them by themselves and I usually use them to top a large green salad drizzled with tzatziki sauce on top or prep this Falafel Pita Sandwich that makes an amazing hand-held lunch to eat at the office, at home or on the go!
On busy weeknights, I cook enough falafel to enjoy as a side, and then leftovers build these incredible sandwiches in a flash. Cook once, eat twice (or more) is my motto!
Ingredients
These Falafel Pita Sandwichs are packed with nutrition and Mediterranean flavors thanks to a simple list of ingredients. You’ll find the measurements in the recipe card below, but first, let’s check what you need:
- Pita breads: regular, whole-wheat, use your favorites.
- Falafels: storebought or homemade.
- Mixed salad greens: the base of the filling.
- Ripe tomatoes: more fresh veggies!
- Cucumber: pairs great with the Mediterranean Tzatziki sauce.
- Tzatziki sauce: make your own at home and you’ll want to use it over everything!
How to Make a Pita Sandwich with Falafel
Once you have all your ingredients, making this Falafel Pita Sandwich is a breeze. Now you know why I love leftovers! It’s instant fast -and healthy- food. Make these falafels the night before and they become a healthy grab-and-go lunch option:
- Make the Tzatziki sauce
First, you’ll grate the cucumber and ring out the excess water so the sauce has no watery consistency. Then mix it with garlic, yogurt, lemon juice, dill, and salt. - Refrigerate
Refrigerate until ready to serve. You can keep it in the fridge covered for up to 2 days. - Warm up the pitas
You can warm them using the microwave, the oven or the toaster oven. This takes just a few minutes and will help you to fold the pitas easily -plus, they’ll taste better. - Add the sauce and veggies
Once you warmed up the pitas, you’ll spread tzatziki to help holding the ingredients. Then, you’ll place salad greens, tomatoes, and cucumber slices. - Add the falafels
Here’s when you place the falafels cold or warm (it’s your choice). Then, you add some extra tzatziki and fold the pitas. Time to enjoy your falafel pita sandwich!
Making the Falafels
While the original falafels I enjoyed long ago had a lot of parsley, I had to pick my battles when creating a version to make at home (you know, my kids are not fond of green speckles in their food). I easily make homemade falafel with canned chickpeas, and I cook them in the air fryer for 5 minutes. They turn out golden, crispy, and super delish!
If chickpeas are not your thing or you follow a grain-free diet, you can still enjoy falafel with my Veggie Grain-Free Paleo Falafel recipe. They also have a lot of nutrition, are lower in carbs, and have all the Mediterranean flavors we love. The food processor makes the dicing, and you can fry them or cook them in the oven for a healthier version.
No time to make these at home? You’ll find ready-made falafels at many grocery stores, often in the frozen section.
Is a Falafel Pita Sandwich Healthy?
Falafel Pita Sandwich is made of good-for-you ingredients! Thanks to greens, tomatoes, and cucumbers, we have a good share of veggies.
Then… falafel! Whether you include homemade falafel or your favorite store-bought brand, we’re talking about chickpeas and herbs, which is also a yes for a balanced diet. I cook falafel in the air fryer to make them healthier than fried in oil.
Even if you don’t eat chickpeas and you prep grain-free falafels, you’ll be adding tons of veggies, meaning, nutrition!
Pita bread is also a good choice when it comes to bread. To add more fiber to this Falafel Pita Sandwich, you can make it with whole-wheat pita bread.
And the sauce. The dressings of the store may not be the healthier addition, but this homemade tzatziki is made of Greek yogurt (protein!), garlic, lemon, and cucumber, all wholesome ingredients you want to add to your meals.
How to Pack it for Lunch
To pack this falafel sandwich inside a lunch box, I recommend wrapping it with parchment paper to hold the ingredients inside the folded pita and storing it inside its own compartment or container.
Pack extra tzatziki sauce in a small lidded container on the side and drizzle it right before serving. Any lunch sides, like fruit or veggies, should be packed separately. Store in the fridge or in a lunch bag with an ice pack if necessary.
Falafel Pita Sandwich with Tzatziki
Ingredients
- 4 pita breads
- 12 falafels, storebought or homemade
- 2 cups mixed salad greens
- 2 ripe tomatoes, sliced
- ½ seedless cucumber, sliced thin
Tzatziki:
- 1 cucumber
- 1 clove garlic
- 1 cup plain Greek yogurt
- ½ teaspoon lemon juice, about ½ lemon
- ¼ teaspoon dried dill
- ½ teaspoon salt
Instructions
Tzatziki:
- Grate the cucumber on top of a clean kitchen towel or cheesecloth. Ring out the excess water over the sink, then transfer it inside a medium bowl.
- Grate the garlic into the cucumber bowl, add the yogurt, lemon juice, dill, and salt. Mix to combine.
- Refrigerate, covered, up to 2 days or until ready to serve.
Make the pita sandwiches:
- Lightly warm up the pitas in the microwave for 30 seconds, in the oven at 300F for 6 minutes, or in a toaster oven. You want to lightly warm or toast them so they fold easily and taste better.
- Once warm, spread about a tablespoon of tzatziki on top of the pita in the middle. Place a layer of salad greens over the sauce, add sliced tomatoes, and a few cucumber slices.
- Arrange the falafels on top of the veggies, either cold or warmed, your preference. Drizzle additional tzatziki sauce over the falafels and fold the pitas, tucking one side under the other. Use a toothpick or wrap in wax or parchment paper to hold the pita sandwich closed.
Joanne Katzman says
This recipe lists the ingredients for the Greek Yogurt sauce but doesn’t explain how to make the sauce. To make the sauce should I mix all the listed ingredients in the food processor? This is not clear.
Laura Fuentes says
Hi Joanne, thank you for catching that! I missed a paragraph when typing it up. It’s been updated.
Allison says
Ok, when I try to pan fry them, they completely disintegrate. What am I doing wrong? I tried more oil, less oil…and they weren’t sticky or crumbly. Ugh.
Laura Fuentes says
It will depend if you used canned chickpeas, these tend to make the mixture more “wet” than using dry, soaked chickpeas. I would add a bit more bread-crumbs to the mixture to hold them.
Fouzia says
Hi,
Can I airfry the falafels ? If yes for how long
Thanks!
Laura Fuentes says
Yes! airfrying them would work perfectly!
Carey says
Hi there, I’m wondering if these can be baked rather than fried. And, if so, should I change anything in the recipe? Thanks!
Laura Fuentes says
They can be baked at 375F for approximately 20-25 minutes, depending how thick you make them. make sure to grease/spray the baking sheet and the tops so they crisp up. Enjoy!
Julie says
Okay, sorry, I am confused. The recipe says it is for falafel stuffed flatbread, but think it is just for the falafel? What do you use for the sandwich? Also, it says it makes 12 – 15 1/2 inch falafels. But the directions say to use 1 1/2 inch balls? How do I get them 15 1/2 inches from that? Can you please clarify for me?
Thanks! I really want to try these.
Laura Fuentes says
Julie, the recipe itself is for the falafels. The flatbread is an ingredient purchased separately used to make a sandwich/stuffed falafel. The directions say to make dough into 1 1/2 inch balls, to press down, and pan-fry. In step 3, it asks to make 1 1/2 inch patties (from pressing down the ball shaped dough). I put (parenthesis) around the yield. The spacing made it look funny. You should get 12-15 falafels that are 1 1/2 inches (+/-) big. I hope this helps!
Gina says
Hello! I love reading your recipes and blog! I’ve been a Momables stalker, I mean follower, for a few years now. I’m looking forward to trying these falafels, I think the sauce will encourage dipping and I’ve always loved falafel but thought it a daunting task to make it at home. Thanks for the creativity and variety!
Laura Fuentes says
I’m happy to have you along for the (stalking) ride Gina! 😉 The sauce…
Aj says
I have never tried it but I will! Sounds delish!
Lisa Tulak says
So does this mean we may look forward to a third book? 🙂 For the recipes you are remembering from back in the day. Lol Can’t wait <3
Laura Fuentes says
yes… you can look forward to another (final) book. 🙂
Faith says
I’ve never heard of a falafel let alone eaten one, but I must try, it looks wonderful. I do use flatbreads on occasion for sandwhichs.
puRpLepuFfiN823 says
Falafels are delicious! Can’t wait to try this recipe.
Susan says
It’s been a while since I’ve made falafel, but your post is making me think I need to try again with your recipe. We often stuff flatbreads with tabbouleh, gyro meat, hummus. Thanks for posting the recipes!
Virginia N says
we have never tried farfels, i love flatbread and using them to make wraps with lunchmeat and cheese or chicken salad inside
Heidi says
My mom used to make homemade falafels. I have yet to try it, but will do so now! Pita bread is a mainstay in our house. We often stuff them with sardines or tuna fish and cheese/tomato.
Monica Farahnakian says
My family and I have never tired falafels. I am going to have to give this recipe a try. We do use flatbreads for wraps usually stuffed with grill chicken and veggies.
Talia B. says
I love falafel. Yummy! We do use flatbreads from time to time, but haven’t found any decent ones around with decent ingredient list.
Charlene A. says
Yes, I’ve made homemade falafel a few times. I stuff them with the usual – tomatoes, parsley, cucumbers. Love that you included a garlic sauce here. Thanks 🙂
Amy Osburn says
I just tried Falafels two weeks ago in Boston and have been talking about them ever since. You must be reading my mind. Thank you for sharing this.
Michelle says
I adore falafel and tzatziki. I have never made falafel from scratch, but have often made tzatziki. I especially like to stuff the falafel in an pita with tabouli have and then top with the tzatziki. Oh yum. Makes me want to go to the Mediterranean restaurant!
Kristina says
My friend made me amazing falafels once. I was definitely skeptical before that. I enjoy making flatbread and often just use it as a side for indian or greek food (great for scooping up dips or curries). Most recently though I have been making shortcut versions of gyros. Not authentic but often taste pretty close!
Laura B says
I’ve never tried falafels, and I don’t use flatbreads at home, reading this makes me think I should try though! I have a tendency to buy the same things each week, this would be a good ‘outside of the box’ idea!
Lisa Fisher says
I’v eaten falafel several times but never made it at home. It would be a fun thing to make on a theme night to encourage my 5 year old to try new foods. I’ve used flatbreads at home before, but for quick pizzas, not a wrap.
Sindee Hernandez says
We have never tired either, I’m curious to know if my kids would like falafels. I have read alot of Greek recipes, but I’m reluctant to try them, only because my kids tend to shy away from anything “different”.
Joyce Ward says
I LOVE falafel! My brother introduced it to me when he started working at this great little greek restaurant in college. He would bring my pregnant self some home every night. I still go there for my falafel fix. Never thought about making my own I figured it would be very complicated. Definitely going to have to give this recipe a try and the tzatziki sounds amazing. I have purchased tzatziki at the store but often the portions are too big and I wind up wasting over half. Knowing how to make it will definitely allow me to control portions and reduce waste.
summer says
I’ve never tried a falafel, but there is an amazing Greek Festival near our hometown that I’ve always wanted to go to- I bet they have awesome falafels and baklava! My son loves flatbread cheese sandwiches and pizza sandwiches for his school lunches. I’ve also put hummus and veggies in a flatbread sandwich.
Norma-Jean says
I love falafals, but have never tried to make them at home. This recipe looks very easy –
I’m into easy – and sounds delicious! I eat quite a few vegetarian meals during the week,
and this would be another to add to the rotation. The tzatziki sauce sounds great too!
Michelle Spott says
LOVE falafel, but never made at home. Never used flatbread at home either!! Tons of new ideas to try!!!
Morgan Morrison says
I love falafels! Have always been intimidated to try cooking them myself tho!
Jillian says
I’ve never tried a falafel, but I think I could manage this recipe! I have Celiac disease, but I can definitely modify this to be gluten free, especially with the Toufayan gluten free wraps. The sauce sounds delicious!
Debbie Hausher says
My daughter spent the summer traveling in Europe and came home raving about Tzaztiki sauce so I’ll definitely be trying your recipe.
Ashlee R says
I have never tried falafel, I thought it was complicated. I will try it now, thank. We like to eat out flat bread broken up in large pieces as part of a Mediterranean night. My kids dip it in their hummus and then eat chicken, olives, and the cucumber tomato salad as separate parts. My husband and I eat all that goodness wrapped inside out pieces of flat bread with a cucumber dill sauce. It is one of our favorite meals.
Candy says
I’ve never made falafels before – I will have to try it. My oldest starts kindergarten this week and she has recently swore off all vegetables (she used to eat them all). I bet she would love the sauce, maybe that will help. 🙂
Kim says
I have never even heard of falafels but I do love that sauce on gyros! This is definitely one I will be trying! We use flatbreads for all kinds of stuff – our own versions of quesadillas, tacos, sub sandwiches…and now a new adventure with falafels. Thanks for the multitude of ideas you provide. I wish my kids would appreciate the food as much as I do – it’s hard but I try to never give up
Sarah Gore says
I have never tried falafel before. I do make gyros and my family loves those. I do like to make a variety of foods for them and can’t wait to try this recipe.
Alexis says
I have not tried falafels and I’m not sure why. Sounds like something I’d love. Going on the menu right away. Hoping My 4 year old will love them too! I usually use flatbread for quick pizza lunches.
Julie Werner says
I have discovered a new love for Mediterranean food! Why oh why haven’t I ever tried a falafel before?! I cannot WAIT to try this recipe!!! I have bought flatbread before. We either eat it warmed up with butter on it, or make a wrap with leftover rotisserie chicken, tomatoes and lettuce with ranch dressing. I am so excited to try your tzatziki sauce! It does go great on so many things. My sister makes an amazing gyro quiche… And you just can’t eat it without tzatziki sauce!! Thank you so much for sharing your recipe ideas!!! 🙂
G says
We love falafel and flatbreads, If we aren’t stuffing them with falafel there is always hummus, raw or roasted veggies or making them into pita chips for dipping or fattoush salad! yum!!
Julie says
I love falafel but I’ve never made it for my family. I love to order it at Mediterranean restaurants though! I’ll try this recipe and hopefully my kids will like it…I know my husband will. 🙂 We love flatbread! They make great little pizzas.
Aline Grigorian says
Love this recipe! However, I’d be the only one in my family who would eat it. My daughter likes sunflower seed butter in her flatbread. 🙂
Dona Perkins says
LOVE LOVE LOVE anything and everything Greek! I haven’t made falafels in a while so I am definitely adding them to the meal plan this week. And the sauce looks scrumptious! 🙂
Christy Simonds says
I also love falafel and tzatziki dip. My daughter likes it too. Like I said she is pretty easy to get to eat new things. I credit food network. Lol.
Kaila Davidson says
I love falafel! I will have to try this! I have never made it myself, just ordered it at the mall at the booth that sells different ethnic foods. I also love flatbreads, and I stuff them with anything. Usually breakfast type wraps! Or salads for lunch!
Tracie M says
I have not had falafel, but your recipe looks great and I may give it a try! I have used flatbread when I make gyros and I love the tzatziki sauce.
Tracey says
I have never tried falafels, they sound delicious though 🙂 We use pita and flat breads often. Usually to wrap some type of yummy meat up with some yummy veggies. 🙂 My middle son LOVES tacos and pita and/or flat breads are a great switch up from tortillas 🙂
Rachael S says
Never tried falafels but they seem easy enough to make! We use flat breads for turkey, avacado, bacon ranch sandwiches, or toast it with pizza fillings.
Anna says
I love falafels. My daughter has a ton of allergies, and falafels are easy to fit into her diet. My kids love them.
Janette says
Love falafel, and this recipe is much more doable than my old one (many, many spices and things that made it hard to just whip up). With be trying both of these!
Krystal Watson says
We love falafel, but I have never made it from scratch like this. I’ve only used boxed mix. I have made tzaziki before and it’s so good. If we buy pita/flatbread, it’s usually for falafel with tzaziki, feta, and greens. Yum!
Theresa O says
I have never had falafel and we don’t use flatbreads, but we’ll have to start now after seeing this and reading your raving reviews! The sauce sounds amazing and just like one of my favorite dips for veggies and pretzels. My concern is just that the sandwich looks so big, and my kids are still very small.
Laura Fuentes says
Theresa, you can just make it open and send the falafels in a compartment, the flatbread on another with some sauce to dip.
Jennifer McDonald says
Yes, I’ve tried falafels in the past and they were an total disaster, from prep all the way to eating…So I’ve not tried them since…
Erica H says
I have never had a falafel, I must put that on my list of things to try now! Wonder if my kids would eat it……..