This falafel pita sandwich is easy to prepare and quick to make. It's packed with crisp veggies, easy-to-make falafel, and a dairy-free yogurt sauce. Whether you shallow fry it in a skillet, bake it in the oven, or opt for air frying, this falafel pita sandwich is ready in less than 30 minutes.
This sandwich is having an identity crisis - I can’t decide whether to call the chickpea mixture fritters or falafel.
While traditional falafel uses dried chickpeas, like in my Vegan Falafel Wrap, this version is made with cooked chickpeas for a softer, fritter-like texture. It still has the Middle Eastern spices and herbs you’d expect, so I’m calling them chickpea falafel fritters - a tasty mashup that deserves a spot on your menu!
If you love sandwiches, try Vegan BLT Sandwich With Soy Curls, Vegan Tuna Sandwich, Vegan Philly Cheesesteak Sandwich, or an Open-Faced Mushroom Sandwich.
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Why You'll Love This Recipe
- These easy homemade falafel are tender on the inside.
- The fresh vegetables bring a vibrant, crisp contrast to the fritters.
- This sauce adds a creamy, zesty element that is a must to contrast the bread and falafel.
- The warm pita is soft and comforting, providing the perfect vessel for the delicious filling.
- You might think falafels are time-consuming to make from scratch, but this recipe comes together pretty fast especially if you make them ahead of time.
- Wallet-Friendly: It's made with inexpensive and easy-to-find ingredients.
- Vegan-Friendly: This recipe is entirely plant-based.
Recipe Ingredients
Here are two pictures of what you’ll need to make this amazing falafel sandwich recipe. The falafel ingredient pic looks like a lot, but it comes together quickly.
The sandwich ingredients require a little chopping, but it can be done in less than 10 minutes. See the recipe card for quantities.
Ingredients for falafels.
Sandwich ingredients.
- Chickpeas: Chickpeas are also known as garbanzo beans. If you cooked chickpeas from dried, use 1 ½ cups of chickpeas for this recipe.
- Chickpea Flour: Substitute the chickpea flour with all-purpose flour if necessary.
- Pita Bread: Substitute with flatbread. I find my favorite vegan pita and flatbread at Trader Joe's.
- Arugula: Substitute the arugula with romaine lettuce or any of your favorite greens.
Variations
- Spread a generous layer of High-Protein Low-Carb Lupini Bean Hummus inside the pita for extra creaminess.
- Add a tangy crunch with pickled cucumbers, onions, or radishes.
- Sprinkle some chopped kalamata olives for a salty, Mediterranean twist.
- Try Vegan Tzatziki, tahini, Vegan Lemon Dill Yogurt Sauce, or a zesty garlic sauce instead of the yogurt dressing.
- Include roasted bell peppers, zucchini, or eggplant for a hearty addition.
- Add cooked quinoa or couscous inside the pita.
How To Make An Easy Falafel Pita Sandwich
This easy recipe can be ready in less than 20 minutes. See the recipe card for details.
Step 1 - Mix: Combine drained chickpeas, chickpea flour, parsley, garlic, lime juice, spices, salt, and pepper in a food processor until crumbly but sticky.
Step 2 - Shape: Form into walnut-sized falafel balls or patties (25 grams each). Patties will fit in the sandwich better.
Step 3 - Fry: Heat oil in a skillet over medium- high heat. Fry patties for 3-4 minutes per side until golden brown. Drain on paper towels. See recipe card for baking directions.
Step 4 - Make the Sauce: While they are cooking, whisk together vegan yogurt, lemon juice, minced garlic, mint, salt, and optional lemon zest.
Step 5 - Assemble: Warm pita bread by microwaving for 30 seconds or heating in a skillet with oil. Spread sauce on the pita, add falafel, arugula, tomatoes, cucumber, red onion, and avocado in a single layer.
Step 6 - Add more sauce on top and fold.
Recipe Tips
- If your mixture is too crumbly to form into patties or small balls, you may have used too much flour. Next time, lightly scoop the flour into the measuring cup instead of packing it in.
- You can still salvage the mixture if it is too crumbly and not holding together. Add more Iime juice or chickpea liquid, form it into balls or patties, and then refrigerate for about 30 minutes.
- Cook the patties medium-high in the skillet. If you go too low or too high on the heat, the outer layer might overcook and peel off when flipping.
- The yogurt sauce should be thin, but vegan Greek-style yogurt will be thicker—perfect for clinging to those tasty falafel.
- You can easily change out the fresh vegetables for any you have in the fridge. You can also bake or air fry the fritters for a healthier alternative. See variations for instructions.
Serving Suggestions
- I serve these with store-bought pita chips or a delicious side salad with a Classic French Salad Dressing.
- This sandwich pairs well with a side of tabbouleh, a simple Mediterranean Cucumber Tomato Salad, or some baked sweet potato fries.
- Instead of a sandwich, you can serve the falafels on top of a fresh Vegan Salad and Grain Bowls like a Mediterranean Cucumber Tomato Salad.
Storage and Reheating
- Ideally, you'll want to keep the leftover falafel and pita separately in airtight containers or bags and store them in the refrigerator for up to 3 days. Keep the fresh veggies and sauces in separate containers to maintain their crispness.
- Warm the falafel in a preheated oven or air fryer at 350°F (175°C) for about 10 minutes or until heated through, or microwave them for 1-2 minutes. Toast the pita lightly on a skillet before assembling the sandwich with fresh veggies and your favorite sauce.
- You can freeze cooked falafel. Let them cool completely, then freeze them in a single layer on a baking sheet. Once frozen, transfer them to a freezer-safe bag or container. Reheat in the oven at 350°F (175°C) until heated through.
More Vegan Sandwich Recipes
Pita Sandwich FAQS
Ensure the mixture is well-blended and has the right consistency - not too dry or too wet - by trying to form a ball. If it’s too wet, mix in a little flour. Add a splash of chickpea liquid or more lime juice if it's too dry. When frying, cook at medium-high heat. If the heat is too low or too high, the outer layer of the falafel may stick to the pan, even with oil.
Yes! For cooking in an air fryer, preheat to 375°F (190°C) and cook the falafel for 8-10 minutes, flipping halfway; for baking in the oven, preheat to 375°F (190°C) and bake for 20-25 minutes, flipping halfway through. Always check often, as air fryers and ovens can vary a little.
I have so many sauces you can try for this pita sandwich. Look at the condiments section of the blog for some ideas. You'll find sauces or spreads like Vegan Tzatziki , High-Protein Low-Carb Lupini Bean Hummus, or you can learn to make your own sauce with How to Make Homemade Vegan Sauces.
Yes, shape the falafel mixture into smaller balls and adjust the cooking time accordingly. Serve with toothpicks and various dipping sauces for a tasty appetizer.
Got a minute? Dive into the comments and rate this easy falafel pita sandwich to let me know how it turned out for you. Was it a hit, or did it flop like my attempts at DIY home repairs? Any twists you added? I'm on pins and needles here! Follow me on Pinterest, Instagram, Facebook, and YouTube for inspiration and don't forget to register for my newsletter.
Falafel Pita Sandwich
Ingredients
For the Falafel
- 1 15 ounce can chickpeas drained and rinsed
- ½ cup chickpea flour or all-purpose flour
- ¼ cup fresh parsley about 13 grams
- 3 cloves garlic minced
- 2 tablespoons lime juice ~one lime
- 1 teaspoon cumin
- 1 teaspoon oregano
- ½ teaspoon red pepper flakes
- ½ teaspoon ground paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 2 tablespoons vegetable or canola oil for shallow frying (See the post for the baking option)
For the Sauce
- 1 cup vegan yogurt unsweetened
- 2 tablespoons lemon juice or one lemon, adjust to taste
- 1 clove garlic minced or grated
- 2 tablespoons fresh mint chopped
- ½ teaspoon lemon zest optional
- ½ teaspoon sea salt
For the Sandwich
- 4 pita breads or flatbreads
- 1 cup arugula
- 1 tomato diced or sliced
- ½ English cucumber sliced
- ¼ cup red onion sliced
- 1 avocado sliced
- pickled jalapeños optional
Instructions
- Prepare Falafel: In a food processor, combine the chickpeas, chickpea flour, parsley, garlic, lime juice, cumin, oregano, red pepper flakes, paprika, salt, and black pepper. Pulse until the mixture is well combined. It will be crumbly but should stick together when pressed together.
- Shape: Form the mixture into small patties or balls, about the size of a walnut. I weigh the mixture to about 25 grams.
- Fry: This is a shallow fry. Heat the oil in a large skillet over medium-high heat. Once hot, add the falafel patties. Fry until golden brown and crispy on both sides, about 3-4 minutes per side. Remove and drain on paper towels.
- Make the Sauce: In a small bowl, whisk together the vegan yogurt, lemon juice, minced garlic, mint, salt, and the optional lemon zest until smooth.
- Prepare the Bread: Warm the pita breads or flatbreads. Microwave for about 30 seconds to make the pred more malleable. Alternatively, heat each side in a skillet with a little oil.
- Assemble: You have two options for the pita bread: either split it in half and open each side or use it whole without opening it like a flatbread. When using the pita without opening, spread a generous amount of the yogurt lemon sauce over each pita. Place a few falafel patties on top, then add arugula, diced tomatoes, sliced cucumber, red onion, and avocado. Finish with an extra dollop of the sauce on top and fold to enjoy.
- Serve: Serve immediately, with extra sauce on the side for dipping.
Brandon says
This looks delicious. Going to give it a try. Thanks!
Regi Pearce says
Thanks Brandon. Let me know how it goes.