Irresistibly Crispy Low Carb Cauliflower Falafel: The Ultimate Chickpea-Free, Vegan & Paleo Recipe

Craving the vibrant flavors and satisfying crunch of authentic falafel but need a recipe that fits your low-carb, grain-free, or bean-free diet? Look no further! These low carb cauliflower falafel are a game-changer. Made without chickpeas, they are incredibly delicious, surprisingly simple to prepare, and pack all the flavor you love into a perfectly crispy bite. Imagine them piled high on a creamy bed of hummus, alongside a fresh Shirazi salad – a super nutritious, plant-based meal that’s absolutely divine!

Falafel was always a staple order for me at Mediterranean restaurants. However, finding genuinely gluten-free falafel can be a challenge, and if you, like many, have trouble digesting beans or follow a paleo or keto diet, traditional chickpea-based falafel is usually off-limits. That’s precisely why this recipe was born! These cauliflower falafel are not only gluten-free and vegan but also perfectly align with paleo and keto lifestyles. They deliver that authentic falafel flavor and a delightful crispiness, all without the chickpeas.

The inspiration for this delightful dish struck while my husband, Thomas, and I were exploring Costa Rica. We stumbled upon a charming place called the Falafel House, where we discovered their legendary “hummus plates.” Picture this: a generous layer of creamy, homemade hummus, topped with a vibrant salad, golden falafel, tangy pickled onions, and rich avocado. It was an unforgettable meal, and I knew instantly I had to recreate that magic at home. And so, this incredible cauliflower falafel recipe was perfected!

Why You’ll Love This Low Carb Falafel Recipe

There are countless reasons why this chickpea-free falafel will become a new favorite in your kitchen:

• Highly Customizable: This recipe is incredibly versatile! Feel free to experiment with different herbs like fresh mint or dill, or add a pinch of sumac or za’atar to the spice blend for an extra layer of authentic Mediterranean flavor. You can also adjust the cooking method – while baking is recommended for a healthier option, you can also air-fry for an even crispier result.
• Accommodates Diverse Dietary Needs: Whether you’re avoiding legumes due to digestive issues, adhering to a paleo diet, managing carbohydrate intake on a keto diet, or simply looking for a delicious vegan and gluten-free meal, this falafel recipe checks all the boxes. It’s truly a falafel for everyone!
• Wholesome and Hugely Nutritious: Packed with the goodness of cauliflower, fresh herbs, and beneficial spices, these falafel bites are a powerhouse of nutrients and fiber. Cauliflower is known for its high vitamin C content, while the herbs add powerful antioxidants. They make an amazing, guilt-free addition to any meal, boosting your nutrient intake with every bite.
• Quick & Easy to Prepare: Forget the fuss of traditional falafel! These come together effortlessly in a food processor, minimizing both prep time and clean-up. Plus, they are baked, meaning no messy deep-frying is required, making them a much healthier and more convenient option for a weeknight dinner or meal prep.

How to Make Perfect Low Carb Cauliflower Falafel

Creating these delicious falafel is straightforward, even for novice cooks. Here’s what you’ll need to get started:

Essential Equipment

• Food Processor: This is key for achieving the perfect texture for your cauliflower base, making the process quick and easy.
• Baking Sheet: For evenly baking your falafel to golden, crispy perfection without any frying.
• Parchment Paper or Silicone Baking Mat: To prevent sticking and ensure easy clean-up.

Ingredients You’ll Need

For the Low Carb Cauliflower Falafel

• Cauliflower: The star of our chickpea-free falafel! You’ll need about one medium head, which yields approximately 2 cups once processed. Ensure it’s fresh for the best flavor and texture.
• Spices & Nutritional Yeast: A flavorful blend of sea salt, black pepper, earthy cumin, aromatic garlic powder, and the umami-rich nutritional yeast defines the authentic falafel taste. Nutritional yeast also adds a subtle cheesy note and is a great source of B vitamins. Don’t forget a touch of coriander for that classic Middle Eastern depth and a pinch of cayenne pepper for a gentle kick.
• Fresh Parsley: This herb is non-negotiable! Fresh parsley provides a vibrant, clean flavor and beautiful green flecks throughout the falafel, mimicking the traditional look and taste.
• Eggs: Act as a crucial binder, helping the falafel hold its shape and achieve that desired crispy exterior. While I haven’t personally tested vegan substitutes, a flax egg (1 tbsp ground flaxseed + 3 tbsp water, let sit for 5 mins) or a commercial egg replacer should work effectively for a fully vegan version.
• Almond Flour: This low-carb flour contributes to the light, tender interior and helps achieve a delightfully crispy crust. I highly recommend using a nut flour for its texture benefits. If you have an almond allergy, you can try blending cashews in a high-speed blender until they reach a flour-like consistency as a substitute.
• Arrowroot or Tapioca Flour/Starch: Essential for both binding the falafel mixture together and creating that desired crispy outer layer while keeping the centers soft and moist.
• Onion: Finely diced white or yellow onion adds a foundational savory sweetness and moisture to the falafel mix.
• Hemp Seeds (Optional): A fantastic addition for an extra boost of plant-based protein and healthy fats, contributing to a more substantial and nutritious falafel.

For the Shirazi Salad

A fresh, vibrant, and tangy salad that perfectly complements the rich flavors of falafel:

• Tomatoes: Roma tomatoes are ideal for their firm flesh and less watery interior.
• Cucumber: English cucumber, diced small, provides a refreshing crunch.
• Red Onion: Finely chopped red onion adds a sharp, pungent bite and beautiful color.
• Green Bell Pepper: Contributes a subtle sweetness and crisp texture.
• Fresh Herbs: A generous mix of fresh mint, parsley, and cilantro brings an incredible aromatic freshness.
• Lime & Extra Virgin Olive Oil: The simple yet essential dressing that brightens all the flavors.

For the Lemon Tahini Sauce (Optional, but highly recommended!)

A creamy, zesty sauce that ties the whole meal together:

• Tahini: A rich, nutty sesame paste that forms the base of the sauce.
• Fresh Lemon Juice: Adds a bright, tangy counterpoint to the tahini.
• Dijon Mustard: Provides a subtle piquancy and helps emulsify the sauce.
• Maple Syrup: A touch of sweetness to balance the flavors (omit for strict keto).
• Garlic Cloves: For that essential aromatic punch.
• Water: To thin the sauce to your desired consistency.
• Sea Salt & Pepper: To taste.

Steps to Make Your Low Carb Falafel and Hummus Plate

Follow these simple instructions to create your amazing falafel feast:

1. Prepare the Cauliflower: Preheat your oven to 375°F (190°C). Add the raw cauliflower florets to a food processor. Process for a few minutes until the cauliflower is very finely broken down, much smaller than cauliflower rice, almost sticky and slightly paste-like. This fine texture is crucial for the falafel to bind properly.
2. Form the Falafel Mixture: Transfer the processed cauliflower to a large mixing bowl. Add all the remaining falafel ingredients (almond flour, arrowroot/tapioca flour, hemp seeds, fresh parsley, cilantro, eggs, diced onion, garlic powder, cumin, coriander, cayenne pepper, sea salt, and pepper). Mix everything together thoroughly by hand until a cohesive “dough” forms.
3. Shape and Bake: Roll the mixture into small balls, approximately 1-inch in diameter. Gently flatten them slightly to resemble traditional falafel patties. Place them on a baking sheet lined with parchment paper or a silicone mat. Lightly spray the falafel with avocado oil spray (or another high-heat spray oil). Bake for 15 minutes, then carefully flip each falafel. Continue baking for another 10-15 minutes, or until they are beautifully golden brown and crispy to your liking.
4. Prepare the Shirazi Salad: While the falafel bakes, prepare the salad. In a medium bowl, combine the diced tomatoes, cucumber, red onion, green bell pepper, dried mint, and chopped fresh parsley and cilantro. Drizzle with lime juice and extra virgin olive oil. Toss everything together well and season with sea salt and pepper to taste.
5. Assemble Your Hummus Plate: To create the ultimate plate, start with a generous, thick layer of your favorite hummus as the base. Artfully arrange a portion of the fresh Shirazi salad on top. Add your golden, crispy cauliflower falafel, along with some tangy pickled onions or sauerkraut, and slices of creamy avocado.
6. Serve with Sauce: Drizzle generously with your favorite sauce! I’m a huge fan of toum (a super thick, potent garlic sauce – seriously, Google a recipe and try it, it’s incredible with everything!). Tzatziki or the included lemon tahini sauce also make amazing accompaniments.

How to Build a Flavorful Hummus Plate

Creating a balanced and delicious hummus plate is an art. Here’s a breakdown of the components that make it sing:

• Hummus: The Creamy Base! Don’t be shy – spread it on thick! The rich, savory, and creamy texture of hummus is the perfect foundation for all the other vibrant ingredients.
• Shirazi Salad: The Fresh & Tangy Element! This simple yet incredibly flavorful salad of diced cucumber, tomato, and onion, tossed with herbs and a citrusy dressing, provides a refreshing contrast. It’s also great for meal prep, as leftovers can be stored for lunches throughout the week!
• Pickled Onion or Sauerkraut: The Zesty Kick! Adding pickled vegetables or sauerkraut introduces a delightful tang and crunch that cuts through the richness of the hummus. Plus, they offer fantastic gut-health benefits!
• Falafel: Our Homemade Low Carb Star! This is where our golden, crispy cauliflower falafel comes into play, adding a hearty, spiced, and satisfying component to every forkful.
• Avocado: The Healthy Fat! I love including a source of healthy fats, and creamy avocado is simply delicious with the other Mediterranean flavors. It adds a luxurious texture and an extra dose of nutrients.
• Sauces: The Finishing Touch! As mentioned, I’m a “toum girl” all the way – that intensely garlicky sauce is pure magic. However, a refreshing tzatziki or the zesty tahini sauce (recipe provided below) are equally fantastic choices to complete your plate.

Serving Suggestions for Cauliflower Falafel

While the hummus plate is a showstopper, these versatile low carb falafel can be enjoyed in many ways:

• Salad Topper: Crumble them over your favorite green salad for a boost of flavor and protein.
• Mediterranean Bowl: Serve them on top of fluffy Greek lemon rice (if not strictly low carb) or a bed of cauliflower rice.
• Classic Hummus Plate: Recreate the picture-perfect meal with hummus and Shirazi salad!
• Snack Time: Enjoy them straight up as a healthy snack, or dip them into hummus, toum, or your favorite healthy dip.

Storing Leftover Falafel & Salad

Meal prep is a breeze with this recipe! Both the falafel and the Shirazi salad store wonderfully, making them perfect for healthy lunches or quick dinners throughout the week.

• Shirazi Salad: Store any leftover salad in an airtight container in the fridge. It tastes even better the next day as the flavors meld!
• Cauliflower Falafel: Place leftover falafel in an airtight container in the fridge for up to 3-4 days.
• Reheating Falafel: To restore their crispy texture, reheat them in an air fryer (for about 5-7 minutes at 350°F/175°C), in the oven (for 10-15 minutes at 375°F/190°C), or on a grill pan with a light spray of oil or drizzle of olive oil until heated through and re-crisped. Microwaving is an option for convenience, but they will be softer.

More Healthy, Low Carb Recipes You’ll Love

If you’re enjoying these healthy, low carb options, be sure to explore more delicious recipes:

• Cornbread Chili Casserole (Low Carb Version)
• 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 give this low carb cauliflower falafel recipe a try and love it as much as I do, it would mean the world to me if you left a star rating and review below! Don’t forget to tag me in your delicious creations on Instagram @danishealthyeats!