Falafel On Keto: What's The Verdict?

Falafel is a popular Middle Eastern dish, often served as a fast food. However, it is typically made with chickpeas or fava beans, which are high in carbohydrates and therefore not suitable for a keto diet. As a result, some people have created keto-friendly falafel recipes that substitute the chickpeas with cauliflower and use almond or coconut flour instead. These alternatives aim to mimic the taste and texture of traditional falafel while adhering to keto diet restrictions.

Falafel is high in carbs and not keto-friendly

Falafel is a delicious Middle Eastern dish, but it is not keto-friendly as it is typically made with chickpeas or fava beans, which are high in carbohydrates. A single tablespoon of chickpeas contains about 43 grams of net carbs per cup, and falafel is usually deep-fried in vegetable oil, making it a very high-carb choice.

To stay in ketosis, it is recommended to limit your net carb consumption to 20-30 grams per day. A 100-gram serving of falafel contains about 50 grams of net carbs, which is significantly higher than the recommended daily intake.

If you're following a keto diet and craving falafel, there are some alternative recipes available that use low-carb ingredients like cauliflower, almond flour, and coconut flour instead of chickpeas. These recipes allow you to enjoy the taste and texture of falafel while staying within your keto macros.

While falafel may be a tasty treat, it's important to be mindful of its high carb content if you're following a keto diet.

Cauliflower is a good low-carb alternative to chickpeas

Falafel is usually made with chickpeas, which are high in carbohydrates and therefore not suitable for a keto diet. However, cauliflower is a fantastic low-carb alternative to chickpeas.

Cauliflower falafel has a similar texture to traditional falafel—crispy on the outside and soft on the inside. It is also naturally gluten-free and packed with nutrients and veggie goodness.

To make keto-friendly falafel, simply replace the chickpeas with cauliflower rice, which can be made by pulsing cauliflower florets in a food processor. The cauliflower rice is then cooked, squeezed to remove excess water, and combined with other ingredients such as onion, garlic, almond flour, eggs, and spices. The mixture is shaped into balls or patties and either baked in the oven or pan-fried.

Cauliflower falafel is a tasty and healthy option that can be served as a snack, appetizer, or part of a meal. It is a great choice for those following a keto diet or looking for a low-carb alternative to traditional falafel.

Falafel can be baked or fried

Falafel is a delicious Middle Eastern dish that can be baked or fried. While traditional falafel is deep-fried, baking is a healthier alternative that still yields a delicious result.

Baked Falafel

Baking falafel is a healthier alternative to frying, as it requires significantly less oil. To bake falafel, first, prepare the falafel mixture as you normally would. Then, preheat your oven to between 350°F and 425°F. Lightly grease a baking sheet with oil and place the falafel on it. Brush the tops of the falafel with oil and bake for around 25-30 minutes, flipping them halfway through.

Fried Falafel

To fry falafel, heat around 3 inches of oil in a pot on medium heat to 350°F. Once the oil has reached temperature, gently place 6 to 8 falafel in the oil and cook for 1 to 2 minutes, or until golden. Use a skimmer to remove the falafel and place them on a paper towel-lined plate.

Tips for the Best Falafel

Whether you choose to bake or fry your falafel, here are some tips to ensure they turn out perfectly:

• Use dried chickpeas: Canned chickpeas are too soft and wet, which will cause your falafel to fall apart.
• Soak the chickpeas: Soaking the chickpeas overnight with baking soda will help to soften them and improve the texture of your falafel.
• Chill the falafel mixture: Chilling the falafel mixture for at least 30 minutes will help it hold its shape during cooking.
• Don't skip the herbs: Falafel should be full of fresh herbs like parsley, cilantro, and dill. These add flavour and colour to your falafel.
• Season generously: Falafel should be well-seasoned with spices like cumin, coriander, cardamom, and cayenne pepper.

Keto-friendly falafel can be made with eggs, almond flour, and spices

Falafel is usually not keto-friendly, as it is typically made with chickpeas or fava beans, which are high in carbohydrates. However, it is possible to make keto-friendly falafel by substituting low-carb ingredients for the beans. One option is to use eggs, almond flour, and spices.

Ingredients:

• 1 cup raw cauliflower, pureed
• 1/2 cup ground almonds
• 1 tablespoon ground cumin
• 1/2 tablespoon ground coriander
• 1 teaspoon kosher salt
• 1/2 teaspoon cayenne pepper
• 1 clove garlic, minced
• 2 tablespoons fresh parsley, chopped
• 3 tablespoons coconut flour
• 1 egg
• Olive oil or avocado oil, for greasing

Instructions:

• Combine the cauliflower puree, ground almonds, spices, salt, garlic, parsley, coconut flour, and egg in a medium bowl. Stir until well blended.
• Use your hands to form the mixture into 8 three-inch patties, about the thickness of a hockey puck.
• Heat a mixture of olive oil and grapeseed oil (or another light oil) in a skillet over medium heat.
• Fry the falafel patties in the hot oil until browned on both sides, about 4 minutes per side. Be careful not to flip them too soon.
• Remove the falafel from the oil and place them on a plate lined with a paper towel to drain any excess oil.
• Serve warm with your choice of keto-friendly sauces or sides, such as tzatziki sauce, creamy jalapeno sauce, tahini sauce, or a fresh lettuce wrap.

This recipe creates falafel with a similar taste and texture to traditional falafel, but with a fraction of the carbohydrates. The ground almonds mimic the crunch of the chickpeas, while the coconut flour and egg help to bind the mixture together. You can also add in some chopped vegetables, like kale, cauliflower, or broccoli, for extra nutrition and fibre.

Feel free to experiment with different spices and herbs to find your perfect flavour profile. Some popular options include cumin, coriander, lemon juice, garlic, parsley, and black pepper. You can also coat the falafel in sesame seeds before baking for added crunch and flavour.

Vegetable oil is not recommended on keto

Falafel is generally considered not keto-friendly because it is made with chickpeas, which are high in carbohydrates. A single tablespoon of chickpeas contains about 43 grams of net carbs per cup. However, there are keto-friendly falafel recipes that use alternative ingredients, such as coconut flour, almond flour, and eggs. These recipes allow people on a keto diet to enjoy falafel without compromising their dietary restrictions.

Vegetable oil is not recommended on the keto diet due to its high polyunsaturated fat content, which can break down into toxic by-products when heated. These toxic compounds include acrylamide, which is potentially cancer-causing. Vegetable oils are also highly processed, which may promote weight gain and chronic illnesses like type 2 diabetes, heart disease, and cancer. The processing of these oils involves industrial refining, as they are made from seeds that are not naturally high in fat. This is in contrast to oils like coconut, avocado, and olive oil, which are more easily extracted from fatty foods.

The best keto-friendly cooking oils include olive oil, avocado oil, and coconut oil. These oils are known for their health benefits and stability, even when used for high-heat cooking. Olive oil, in particular, has impressive health benefits and is stable enough for frying and cooking. Avocado oil has a rich, nutty flavor that complements sautéed and pan-fried foods, and its high smoke point makes it ideal for creating extra-crispy fried foods. Coconut oil, on the other hand, has a distinct coconut taste and is solid at room temperature due to its high saturated fat content. It is better suited for baking and low-heat cooking.

In addition to these plant-based oils, animal fats like butter, ghee, lard, and tallow are also recommended for the keto diet. These solid fats at room temperature are suitable for high-heat cooking and add a unique, meaty flavor to dishes. Ghee, a type of clarified butter with the milk proteins removed, is often used in Indian cooking and is suitable for those with dairy sensitivities.

While vegetable oil is not recommended on the keto diet due to its high polyunsaturated fat content and the potential formation of toxic compounds when heated, there are plenty of alternative keto-friendly cooking oils to choose from. These oils not only meet the high-fat requirements of the keto diet but also offer various health benefits and culinary uses.

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