Falafel: Friend Or Foe On A Keto Diet?

Falafel is a Middle Eastern delicacy that is generally vegetarian, vegan, and gluten-free. It is made with ground chickpeas or fava beans, herbs, and spices and is usually deep-fried. But is falafel keto-friendly?

Traditional falafel is not considered keto-friendly because it contains high levels of carbohydrates, particularly due to the use of chickpeas, fava beans, and flour. However, there are keto-friendly alternatives and recipes available that substitute these ingredients, making falafel a tasty addition to a keto diet.

Falafel is typically made with chickpeas, fava beans, and flour—all high-carb foods

Falafel is a Middle Eastern delicacy, typically made with chickpeas, fava beans, and flour. These fritters are deep-fried and served as balls or patties. They are usually vegan, vegetarian, and gluten-free, making them a popular food choice. However, the presence of chickpeas, fava beans, and flour—all high-carb foods—makes falafel a less ideal option for those following a keto diet.

Chickpeas, also known as garbanzo beans, are the main ingredient in traditional falafel. They are a type of legume that is particularly high in carbohydrates. According to verywellfit, a single tablespoon of chickpeas contains about 43 grams of net carbs per cup. This high carb content makes standard falafel recipes unsuitable for a keto diet, which requires a drastic reduction in carbohydrate intake to establish and maintain ketosis.

Fava beans, also known as broad beans, are another key ingredient in falafel. Like chickpeas, fava beans are also considered a high-carb food. Beans such as kidney, black, and pinto beans fall into the same category. When combined with chickpeas and flour, the overall carb content of falafel becomes even higher, making it challenging to fit into a keto diet plan.

Flour is used in most store-bought and restaurant-made falafels, and it too is a high-carb ingredient. While some falafel recipes may use alternative flours like almond or coconut flour to reduce the carb content, traditional falafel relies on flour as a binding agent, contributing to the overall carb count.

While falafel is not inherently keto-friendly due to its high-carb ingredients, there are ways to modify the traditional recipe to make it more compatible with a keto diet. For example, some recipes substitute cauliflower or broccoli for the chickpeas, or use almond or coconut flour instead of wheat flour. These ingredient swaps help reduce the carb content while still allowing people to enjoy the taste and texture of falafel.

In conclusion, while falafel is typically made with ingredients that are considered high in carbohydrates, such as chickpeas, fava beans, and flour, it is possible to create keto-friendly versions by using alternative ingredients and recipes. These modified falafels allow individuals following a keto diet to enjoy the flavors and textures of this Middle Eastern delicacy while adhering to their dietary restrictions.

One average-sized falafel has 5.5 grams of net carbs

Falafel is a Middle Eastern delicacy that is generally vegetarian, vegan, and gluten-free. It is made from ground chickpeas or fava beans, and deep-fried to perfection. While falafel is a healthy and delicious treat, it may not be the best option for those on a keto diet as it is high in carbohydrates.

An average-sized falafel has 5.5 grams of net carbs, which can quickly add up if you eat more than one or two. This is because they are typically made with chickpeas, flour, and additional ingredients that are considered high in carbohydrates.

However, this does not mean that you have to give up falafel entirely if you are following a keto diet. There are some creative low-carb falafel recipes available that use alternative ingredients to reduce the carb count. For example, you can try making falafel with cauliflower or broccoli "rice" as the base, or using almond and coconut flour with kale.

These keto-friendly falafel recipes allow you to enjoy the taste and texture of traditional falafel without compromising your dietary restrictions. So, if you're craving falafel but want to stick to your keto diet, give one of these low-carb recipes a try!

Additionally, when it comes to falafel, portion control is essential. If you're really craving this Middle Eastern treat, you could try having just one or two small falafels as a treat, ensuring you don't exceed your daily carbohydrate limit.

In conclusion, while traditional falafel may not be the best option for a keto diet due to its carb content, there are ways to enjoy this delicious food in moderation or by opting for keto-friendly alternatives.

Keto-friendly falafel alternatives include zucchini fritters, cauliflower fritters, and lupini bean air fryer falafel

Falafel is a Middle Eastern delicacy that is generally vegetarian, vegan, and gluten-free. However, it is not keto-friendly as it contains chickpeas or fava beans and flour, which are considered high-carbohydrate foods.

If you are looking for keto-friendly alternatives to traditional falafels, there are a few options to consider. Firstly, there are zucchini fritters. Here is a simple recipe for zucchini fritters:

Ingredients:

• 3 ounces shredded parmesan cheese
• 1 ounce almond flour
• 2 tablespoons olive oil
• Zucchini

Method:

• Heat a pan over medium heat.
• Grate the zucchini and use a cheesecloth or dishcloth to remove any excess liquid.
• Mix the remaining ingredients (except olive oil) with the grated zucchini.
• Add olive oil to the heated pan.
• Scoop about 1/4 cup of the mixture into the pan and flatten it.
• Cook for 2-3 minutes on each side, then remove and set aside on a paper towel to cool.

Another option is cauliflower fritters. Cauliflower is a great low-carb alternative, and here is a recipe to try:

Ingredients:

• 5 cups grated cauliflower
• 1 tablespoon fresh cilantro
• 1/4 teaspoon garlic salt
• 1/8 teaspoon chili flakes
• 3 tablespoons vegetable oil
• 1/2 cup grated mozzarella

Method:

• Heat a pan over medium heat.
• Place the grated cauliflower into a large mixing bowl and add eggs, almond flour, cheese, and spices. Combine well.
• Use your hands to shape the mixture into balls, about 16 per recipe, and then slightly flatten them into disc shapes.
• Add vegetable oil to the pan. Once heated, place the fritters in the pan and cook for 3-5 minutes on each side.

Lastly, you can try lupini bean air fryer falafel. This recipe uses lupini beans, which are a good source of plant-based protein and fiber, and can be made in an air fryer for a healthier option.

Ingredients:

• 2 cups lupini beans (skins removed)
• 1 medium onion (chopped)
• 3 cloves of garlic (chopped)
• 3 tablespoons coriander powder
• 3 tablespoons fresh parsley
• 2 tablespoons fresh cilantro
• 1/2 teaspoon baking soda
• 2 tablespoons lupin flour
• 1/2 teaspoon black pepper

Method:

• Place all the ingredients (except lupin flour) into a food processor and blend until smooth.
• Transfer the mixture to a large bowl, add the flour, and mix until the batter is no longer sticky.
• Use an ice cream scoop or tablespoon to form 12 small balls.
• Place the balls in an air fryer with a light spray of oil.
• Cook at 375 degrees Fahrenheit for 10 minutes, then flip, add another light layer of oil, and cook for another 10 minutes.

A keto falafel recipe replaces high-carb ingredients with cauliflower, almond flour, and xanthan gum

Falafel is a Middle Eastern delicacy that is generally vegetarian, vegan, and gluten-free. However, it is not keto-friendly due to the high-carb ingredients like chickpeas and flour. One average-sized falafel has 5.5 grams of net carbs.

But fear not, as a keto-friendly version of this delicious treat can be made by replacing these high-carb ingredients with low-carb alternatives like cauliflower, almond flour, and xanthan gum. This recipe is also packed with spices, herbs, and vegetables, ensuring that it is just as tasty as the traditional version.

Ingredients:

• 8 ounces of cauliflower
• 1/2 cup of almond flour
• 1 teaspoon of xanthan gum
• 1/2 teaspoon of ground turmeric
• 1 tablespoon of ground cumin
• 1/2 cup of fresh parsley
• 1 small onion, roughly chopped
• 1 clove of garlic, minced
• Olive oil
• Salt to taste
• Optional: cilantro, coriander, lemon juice, eggs, tahini, and spices like cayenne, oregano, and pepper.

Method:

• Preheat your oven to 200°C and line a baking tray with parchment paper.
• Chop the cauliflower into florets and blend them in a food processor until you get a rice-like consistency.
• Transfer the cauliflower rice to a heatproof bowl and microwave until soft. Then, squeeze out as much water as possible using a muslin cloth or kitchen towel.
• Heat olive oil in a frying pan and fry the onion until soft. Add the garlic and fry until fragrant.
• In a mixing bowl, combine the cauliflower rice, onion, garlic, and all the remaining ingredients except the olive oil. Mix well.
• Shape the mixture into small balls or patties, approximately 2 tablespoons in size.
• Place the falafels on the prepared baking tray and drizzle with olive oil.
• Bake for 25-35 minutes, or until golden and crispy.

Your keto-friendly falafels are now ready to be enjoyed! They can be served as a snack, appetizer, or a main dish with a side of low-carb flatbread, salad, and tahini sauce.

Nutritional Information:

Each falafel has approximately 2.5-5.9 net carbs, depending on the size and ingredients used. They are also a good source of protein and fiber, and contain essential vitamins and minerals.

So, if you're following a keto diet and craving some falafel, this recipe is a great way to enjoy a delicious treat without compromising your diet!

Keto falafel can be baked in the oven or cooked in an air fryer

Keto Falafel: Baking in the Oven or Using an Air Fryer

Keto falafel is a tasty, low-carb version of the traditional Middle Eastern dish. It is usually made with cauliflower or broccoli and cooked in an air fryer or baked in the oven. Here's a guide on how to prepare and cook keto falafel:

Ingredients and Substitutions:

The main ingredients for keto falafel include cauliflower or broccoli florets, almond flour/meal, eggs, and various herbs and spices. Other ingredients like onion, garlic, and lemon juice can also be added for extra flavor.

Preparation:

The preparation process is quite simple. First, chop and process the ingredients, then shape them into small balls or patties. If using an air fryer, preheat it to 375°F (190°C). Lightly grease the air fryer basket or tray and place the falafel in a single layer, spraying them with oil.

Cooking:

Cooking methods vary slightly depending on the chosen appliance.

Air Fryer:

Cook the falafel for 15-20 minutes, flipping them halfway through, until they are golden and crispy.

Oven:

Bake the falafel for 30-35 minutes in a preheated oven at 375°F (190°C), also flipping them halfway through.

Storage and Reheating:

Falafel can be stored in an airtight container in the refrigerator for up to 4 days or frozen for up to 3 months. To reheat, place in the air fryer or oven at 350°F (180°C) for a few minutes until warmed and crispy.

Serving Suggestions:

Keto falafel can be served as a snack, appetizer, or part of a meal. Pair them with keto-friendly sauces like tzatziki, tahini, or spicy harissa. They also go well with fresh lettuce leaves, keto-friendly naan bread, or roasted vegetables like eggplant and bell peppers.

Tips for a Healthier Falafel:

To make the dish healthier, reduce the added salt, use organic produce, and add extra vegetables like spinach or zucchini to the mixture. For a vegan option, substitute the egg with a flax egg.

Keto falafel is a delicious and versatile dish that can be easily prepared and cooked in an air fryer or oven. With its low-carb ingredients and flavorful spices, it makes for a tasty and satisfying keto-friendly treat.

Frequently asked questions