Low carb cauliflower falafel are made without chickpeas and are incredibly delicious and simple to prepare. Serve these falafel on a thick bed of hummus with a bright Shirazi salad for a nutritious, plant-based meal packed with flavor.
Traditional falafel is a favorite at Mediterranean restaurants, but it often contains chickpeas and gluten. These cauliflower falafels meet those needs: they’re gluten-free, vegan-friendly (eggs are used here; see notes for substitutes), and paleo-friendly while delivering a crisp exterior and the familiar falafel spices.
The inspiration came from a hummus plate at Falafel House in Costa Rica: a generous slab of hummus topped with salad, falafel, pickled onion, and avocado. I recreated that concept with a low-carb twist and a fresh Shirazi salad.
Why you’ll love this recipe
- Customizable: Swap herbs and spices, change the cooking method, or adjust textures to taste.
- Meets dietary needs: Made without chickpeas and low in carbs—suitable for low-carb, keto, and many paleo approaches.
- Wholesome and nutritious: These bites are full of vegetables, herbs, and fiber, making them a healthy addition to any meal.
- Easy to make: Most of the work happens in a food processor, and the falafel are baked for a fuss-free finish—no frying required.
How to make low carb falafel
Equipment
- Food processor
- Baking sheet
Ingredients
Low carb falafel
- Cauliflower
- Spices & nutritional yeast: sea salt, pepper, cumin, nutritional yeast, garlic
- Fresh parsley: brings bright, herbaceous flavor
- Eggs: help bind the mixture (see notes for vegan alternatives)
- Almond flour: gives a light, crisp texture; finely ground cashews could work if needed
- Arrowroot or tapioca flour: helps hold the falafel together while keeping the interior tender
- Onion: adds moisture and savory depth
The Shirazi salad
- Tomato
- Cucumber
- Red onion
- Green bell pepper
- Mint, parsley, cilantro
- Lime juice & extra virgin olive oil
Steps to make low carb falafel
- Preheat the oven to 375°F (190°C).
- Process the cauliflower in a food processor until it is very finely broken down—smaller than cauliflower rice and starting to feel slightly sticky.
- Transfer the processed cauliflower to a large bowl and add the almond flour, arrowroot/tapioca, herbs, spices, diced onion, eggs, and any optional add-ins. Mix until a cohesive dough forms.
- Form the mixture into balls or slightly flattened patties and arrange them on a lined baking sheet.
- Lightly spray or brush with oil and bake for 15 minutes. Flip and bake another 10–15 minutes, or until golden and crisp to your preference.
- While the falafel bake, make the Shirazi salad by combining diced tomato, cucumber, red onion, bell pepper, herbs, lime juice, olive oil, and salt and pepper. Toss well and taste-adjust.
- To assemble plates, spread a thick layer of hummus, add the Shirazi salad, arrange warm falafel on top, and finish with pickled onion or sauerkraut, avocado, and your favorite sauce such as tahini, tzatziki, or toum (garlic sauce).
How to build a hummus plate
Hummus: The base—spread a generous layer.
Salad: Shirazi salad is fresh and stores well for lunches.
Pickled onion or kraut: Adds tang and fermented benefits.
Falafel: Use the cauliflower falafel for a low-carb twist.
Avocado: Adds creamy healthy fat.
Sauces: Tahini, tzatziki, or toum complement these flavors; a lemon tahini is included below.
Serving suggestions
- Add falafel to mixed salads.
- Serve on top of lemon-herb rice for a heartier plate.
- Make a hummus and Shirazi salad plate (as shown).
- Enjoy them as a snack with dips like hummus or tahini sauce.
Storing leftover falafel
Store leftover Shirazi salad in an airtight container in the refrigerator.
Keep leftover falafel in an airtight container and refrigerate. Reheat in an air fryer, oven, or on a skillet with a little oil to restore crispness. Microwaving is also an option but will produce a softer texture.
More healthy, low carb recipes you’ll love
- Cornbread Chili Casserole
- Zucchini pizza bites
- Cauliflower steak pizzas
- Loaded baked cauliflower
- Chicken Broccoli Rice Casserole
- Healthy spinach wraps
- Mexican Shakshuka
- Paleo sandwich bread
- Crunchy Thai Peanut Salad
If you try this recipe and enjoy it, please consider leaving a star rating and review. I’d love to see your creations—tag them on Instagram @danishealthyeats!
Low Carb Falafel (without chickpeas)
Pin Recipe
Ingredients
Cauliflower falafel
- 1 medium head of cauliflower (about 2 cups processed)
- 1/2 cup almond flour
- 3 tbsp arrowroot or tapioca flour
- 1/4 cup hemp seeds optional, for extra protein
- 1 1/2 cup fresh parsley, chopped
- 1/2 cup fresh cilantro, chopped (optional)
- 2 eggs
- 1/3 cup white or yellow onion, diced
- 1 1/2 tsp garlic powder
- 1 tbsp cumin
- 1 tsp coriander
- 1/2 tsp cayenne pepper
- 1 tsp sea salt
- 1/2 tsp black pepper
Shirazi Salad
- 3 roma tomatoes
- 1/3 cup red onion, chopped
- 1 English cucumber, diced small
- 1/2 green bell pepper, chopped
- 1 tbsp dried mint
- 3 tbsp chopped parsley & cilantro
- 3 tbsp lime juice
- 3 tbsp extra virgin olive oil
- sea salt & pepper, to taste
Lemon tahini sauce
- 1/2 cup tahini
- 4 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 tsp maple syrup
- 3 garlic cloves
- 1/4 cup water, as needed
- sea salt & pepper, to taste
Assembling the plates
- hummus
- red onion
- avocado (optional)
- tzatziki, tahini sauce, or toum (garlic sauce)
Instructions
-
Preheat oven to 375°F (190°C).
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Process the cauliflower until very finely broken down and slightly sticky.
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Combine processed cauliflower with the remaining falafel ingredients and mix until a dough forms.
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Shape into balls or flattened patties, place on a lined baking sheet, and bake 15 minutes. Flip and bake another 10–15 minutes until golden and crisp.
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While baking, mix the Shirazi salad ingredients, finishing with lime juice and olive oil, and toss to combine.
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Assemble plates with hummus, Shirazi salad, falafel, pickled onion or sauerkraut, avocado, and your chosen sauce.
Tahini sauce
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Blend tahini, lemon juice, Dijon, maple syrup, garlic, and enough water to reach desired consistency. Season with salt and pepper.