Falafel And Keto: A Match Made In Heaven?

Falafel is a Middle Eastern delicacy that is generally vegetarian, vegan, and gluten-free. It is made with ground chickpeas or fava beans and deep-fried to perfection. But is falafel keto-friendly? The answer is yes, falafel can be a part of a keto diet as it is high in protein and fiber and low in sodium and calories. However, traditional falafel recipes use flour and chickpeas, which are high in carbohydrates and not keto-friendly. To make falafel keto-friendly, one can substitute cauliflower or almond/coconut flour for the chickpeas and flour. These low-carb alternatives provide the same taste and texture as traditional falafel without compromising the keto diet.

Cauliflower falafel is a keto-friendly alternative to chickpea falafel

Falafels are deep-fried balls made from chickpeas, fava beans, or both. They are usually vegan, vegetarian, and gluten-free, making them a popular dish. However, they are not keto-friendly due to the high carbohydrate content of chickpeas and fava beans.

But fear not! Cauliflower falafel is a delicious and keto-friendly alternative to the traditional chickpea falafel. This vegetarian recipe uses cauliflower instead of chickpeas, making it a low-carb option while retaining the classic taste and texture of falafel. The recipe is simple and involves mixing cauliflower rice with seasoning, spices, and a binding agent like eggs or almond flour, shaping the mixture into balls, and then baking or frying them.

Cauliflower falafel has a light, fluffy texture and is packed with vegetable goodness. It is also naturally gluten-free and can be served as a snack, appetizer, or main dish. The best part? Each serving has a very low carb count, ranging from 1.25 to 5.9 net carbs, depending on the recipe and serving size.

So, if you're on a keto diet and craving some falafel, cauliflower falafel is a fantastic option to satisfy your taste buds without compromising your ketogenic lifestyle.

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

Keto Falafel in the Oven or Air Fryer

Ingredients

To make keto falafel, you will need the following low-carb ingredients:

• Fresh broccoli florets or cauliflower rice
• Almond flour or almond meal
• Fresh herbs like parsley, cilantro, or coriander
• Spices such as cumin, allspice, black pepper, and ground flaxseeds
• Olive oil or avocado oil
• Optional ingredients like sesame seeds, lemon zest, Parmesan cheese, or chili flakes

Preparation

The preparation steps are similar for both oven-baked and air-fried keto falafel:

• Chop and prepare the vegetables, herbs, and spices.
• Combine all the ingredients in a food processor and pulse until you achieve a chunky texture. Be careful not to over-process the mixture.
• Transfer the mixture to a bowl and use your hands to shape it into small balls, approximately the size of a walnut.

Oven-Baked Keto Falafel

To bake keto falafel in the oven:

• Preheat your oven to 375°F (190°C).
• Line a baking tray with parchment paper.
• Place the falafel balls on the tray, leaving some space between them.
• Bake for 18-25 minutes, or until they turn golden brown and crispy.
• Flip the falafel balls halfway through the baking time to ensure even cooking.

Air-Fried Keto Falafel

To cook keto falafel in an air fryer:

• Preheat your air fryer to 375°F (190°C).
• Lightly grease the air fryer basket with olive oil or avocado oil.
• Place the falafel balls in a single layer in the basket, leaving space between them.
• Lightly spray or brush the falafel with oil.
• Cook for 15-20 minutes, flipping halfway through, until they are golden brown and crispy.

Tips and Variations

• Coat the falafel balls with sesame seeds before cooking for added crunch and flavor.
• Add lemon zest or grated Parmesan cheese to the mixture for a unique flavor profile.
• Experiment with different spices and herbs, such as chili flakes, basil, or dill.
• For a vegan option, substitute the egg with a flax egg.
• If the mixture seems too dry, add another egg or a little water to help bind it together.
• You can make a large batch of the mixture and store it in the fridge for up to 4 days, or freeze it for later use.

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 option, containing high amounts of protein and fiber, it may not be the best option for those on a keto diet.

The keto diet requires a drastic reduction in carbohydrate intake to establish and maintain ketosis. Unfortunately, traditional falafel falls short in this regard due to its high carbohydrate content, with one average-sized falafel containing 5.5 grams of net carbs. This means that those adhering to a ketogenic diet should avoid falafel or limit themselves to just a couple at most.

However, there are keto-friendly alternatives to traditional falafel recipes that utilize low-carb ingredients such as cauliflower, broccoli, and almond flour. These alternatives are designed to mimic the taste and texture of traditional falafel while adhering to the restrictions of a keto diet.

It is important to note that while these keto-friendly falafel recipes are low in carbohydrates, they may differ in taste and texture from the traditional variety. Additionally, the carbohydrate content of falafel can vary depending on the recipe and ingredients used, so it is always a good idea to check the nutritional information before consuming.

In conclusion, while traditional falafel may not be the best option for those on a keto diet due to its carbohydrate content, there are keto-friendly alternatives available that can be enjoyed in moderation. As always, it is important to be mindful of portion sizes and to ensure that any falafel, traditional or keto-friendly, fits within your daily macronutrient goals.

Falafel is a good source of protein and fibre

Falafel is a good source of plant-based protein, which is an excellent alternative to meat. Chickpeas, in particular, have higher proportions of protein compared to other plant food choices, containing 17 to 30% by dry weight. A single, homemade 17-gram falafel patty contains just under 57 calories, with the majority of these calories coming from carbohydrates and water.

Falafel is also a good source of fibre, which, along with protein, helps to reduce hunger and keep you feeling fuller for longer. The fibre in chickpeas has also been linked to improved bowel health and lower risks of heart disease and colon cancer.

While falafel can be a healthy dish, it is typically deep-fried in oil, which can increase its fat and calorie content. However, there are alternatives to deep-frying, such as baking falafel in the oven or cooking it in an air fryer, which can make it a healthier option. Additionally, the ingredients in falafel can be naturally gluten-free and dairy-free, making it a good option for most diets.

Falafel is naturally gluten-free

However, traditional falafel is made with chickpeas and flour, which are high in carbohydrates and not keto-friendly. Luckily, it is easy to make keto-friendly falafel by swapping out these carb-heavy ingredients. For example, one recipe replaces the chickpeas with cauliflower and uses almond flour instead of regular flour. This version is also gluten-free because it uses almond flour instead of wheat flour.

Another recipe uses a combination of almond and coconut flour with kale as the base, while a third recipe uses mostly coconut flour with broccoli as the base. These recipes typically involve blending the ingredients in a food processor, shaping them into balls, and then baking or frying them.

So, while traditional falafel is not keto-friendly due to its high carbohydrate content, it is possible to make keto-friendly and gluten-free falafel by using alternative ingredients and cooking methods.

Frequently asked questions