↑
  • ABOUT
  • RECIPES
  • LIFESTYLE
    • Career
    • Home Living
    • Nutrition
    • Pets
    • Pregnancy + Motherhood
    • Skin Care
    • Travel
  • SAFER SKINCARE
  • CONTACT

What Great Grandma Ate

because the food you love should love you back!

Don't miss the latest Recipes, tips and more!

Thanks! Keep an eye on your inbox for updates.

What Great Grandma Ate / Recipes / 30 Minutes or Less / Paleo & Whole30 Cauliflower Falafel (Air Fryer, Pan Fried, or Oven Baked)

Paleo & Whole30 Cauliflower Falafel (Air Fryer, Pan Fried, or Oven Baked)

Last Updated on February 20, 2020 by Jean Choi 18 Comments

30
P
W3
2.2K shares
  • Share
  • Tweet
  • Yummly
Jump to Recipe Print Recipe

Grab a copy of my cookbook, Korean Paleo: 80 Bold-Flavored, Gluten- and Grain-Free Recipes!

These crispy and healthy cauliflower falafel taste so authentic and delicious, and you can make them in the air fryer, on the stovetop, or in the oven!

cauliflower falafel served with tzatziki  sauce

One food that I love that’s almost impossible to find gluten free at restaurants are falafels. It’s a dish that I used to always order at Mediterranean or Middle Eastern restaurants. There’s something so amazing and addicting about those soft bites surrounded by a crunchy outside layer.

While the traditional version is made with chickpeas and herbs, many restaurants use flour to bind everything together. I miss these crispy fritters so much that I decided to make a paleo and Whole30 falafel using low carb cauliflower for its base!

Paleo & Whole30 Cauliflower Falafel Recipe

I thought creating a grain free and paleo falafel would be one of those recipes would taste somewhat similar to the original version, but you can clearly tell the difference. However, I was pleasantly surprised by how much this cauliflower falafel recipe resembled the ones I used to enjoy at restaurants!

The herbs and spices really help the original falafel flavor come alive, and the texture is fantastic as well. I tried making them in the air fryer, on the stovetop, and in the oven, and they all turned out delicious. I also love that you can eat such a large portion of veggies without even trying!

rolling paleo and whole30 falafel into balls
paleo falafel served on a bed of salad

3 Different Ways to Make This Cauliflower Falafel Recipe

These paleo and Whole30 falafel can be made using 3 different cooking methods. I definitely prefer the air fryer and the pan fried methods, just because they yield the crispiest falafel. However, oven baked falafel also turns out crispy enough if you don’t have an air fryer or if you don’t want to deal with pan frying, which I totally get.

Air fryer falafel recipe: This is my favorite method by far. After shaping the falafel, all you need to do is cook in the air fryer (this is the one I have and love) in a single layer at 380 degrees F for 14 minutes and flip them halfway through.

Stovetop fried falafel recipe: Add 2-3 tbsp of avocado oil to to a skillet and heat over medium high heat. Cook one side for 3 minutes, then flip and cook for another 2-3 minutes until crispy.

Oven baked falafel recipe: Preheat oven to 375 degrees F and generously grease a baking sheet. Add the falafel in a single layer and bake for 30 minutes, flipping halfway through.

For both the oven baked and the air fryer falafel recipe, I recommend you spray each side of the falafel with cooking oil before cooking so they don’t dry out.

How to Serve These Paleo Falafel

Because this cauliflower falafel recipe tastes best when crispy and hot, serve them right after cooking. I love them over salads, with cauliflower rice, or just on their own.

Also, don’t miss out on the sauce! The sauce that you serve the falafel with is a huge part of what makes them so dang delicious. I highly recommend:

  • my Whole30 tzatziki sauce,
  • hummus (I have a pumpkin flavored paleo version),
  • or tahini sauce!

If you have any leftovers, you can quickly reheat in the air fryer or just pan fry with oil in a skillet!

whole30 falafel dipped in tzatziki sauce

Other recipes you might love…

  • Whole30 Tzatziki Sauce (Paleo, Keto)
  • Paleo Pumpkin Hummus (Whole30, Vegan, Keto)
  • Roasted Whole30 Greek Salad (Paleo, Keto, Vegan)
  • Grilled Greek Lamb Skewers (Paleo, Whole30, Keto)

Paleo & Whole30 Cauliflower Falafel (Air Fryer, Pan Fried, or Oven Baked)

These crispy and healthy cauliflower falafel taste so authentic and delicious, and you can make them in the air fryer, on the stovetop, or in the oven!
5 from 8 votes
Print Pin Rate
Course: Appetizer, Main Course
Cuisine: Mediterranean, Middle Eastern
Keyword: air fryer falafel, air fryer falafel recipe, oven baked falafel, paleo falafel, whole30 falafel
Prep Time: 10 minutes
Cook Time: 30 minutes
Servings: 4 servings – makes about 20 falafels
Calories: 175kcal

Ingredients

  • Whole30 Tzatziki Sauce to serve
  • 1/2 medium head of cauliflower
  • 1/4 cup finely chopped onion
  • 1/2 cup almond flour
  • 3 tbsp coconut flour
  • 2 eggs
  • 3 garlic cloves minced
  • 1 1/2 cup packed fresh parsley chopped
  • 4 tsp coriander
  • 4 tsp cumin
  • 1 tsp sea salt
  • 1/2 tsp cayenne pepper
  • 1/2 tsp ground black pepper
  • Avocado oil for stovetop and oven instructions

Instructions

  • Make the Whole30 Tzatziki Sauce in advance if you are planning to serve it with the falafel, and chill until ready to use.
  • Cut the cauliflower into florets and place in a food processor or blender, and process until finely grated and sticky. This should yield about 2 cups.
  • Transfer to a large mixing bowl and add the rest of the ingredients, except avocado oil and tzatziki sauce.
  • Mix well and shape into about 20 falafel balls or patties (patties work better for pan-frying).
  • Cook according to the instructions below and serve with Whole30 Tzatziki Sauce.

Air Fryer Method

  • If your air fryer needs to preheat, preheat to 380 degrees for 5 minutes and spray the metal rack with cooking oil.
  • Add the falafel in a single layer and spray the top with cooking oil.
  • Cook for 6 minutes, then flip. Spray the other side with cooking oil and cook for 6 more minutes until golden and crispy.

Pan Fried Method

  • Heat a large skillet over medium high heat and add 2-3 tbsp of avocado oil.
  • Add the falafel patties in a single layer (work in batches if you need to) and pan fry for 3 minutes.
  • Flip, and cook for 2-3 more minutes until golden and crispy.

Oven Baked Method

  • Preheat the oven to 375 degrees F and generously grease a baking sheet with avocado oil (I used about 2 tbsp).
  • Place the falafel in a single layer on the baking sheet and spray the top of the falafel balls with cooking oil.
  • Bake for 15 minutes, then flip. Spray the other side with cooking oil and bake for 15 more minutes until golden and crispy.
Nutrition Facts
Paleo & Whole30 Cauliflower Falafel (Air Fryer, Pan Fried, or Oven Baked)
Amount Per Serving (5 falafels)
Calories 175 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 2g13%
Cholesterol 82mg27%
Sodium 662mg29%
Potassium 429mg12%
Carbohydrates 14g5%
Fiber 6g25%
Sugar 3g3%
Protein 9g18%
Vitamin A 2144IU43%
Vitamin C 67mg81%
Calcium 111mg11%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.
What Great Grandma Ate / Jean Choi is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Regarding other affiliate links and affiliate relationships: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. Thank you for your support and understanding.


2.2K shares
  • Share
  • Tweet
  • Yummly

By Jean Choi | February 20, 2020

Comments

  1. ChihYu says

    February 26, 2020 at 9:32 am

    5 stars
    Falafel are the perfect snack or meal! Love that you’ve given us three great easy to make options!

    Reply
  2. Stacey Crawford says

    February 26, 2020 at 11:31 am

    5 stars
    Yes, another tasty air fryer recipe to try this week! I haven’t had falafels in so long! Drooling!

    Reply
  3. Anne Lawton says

    February 29, 2020 at 5:57 am

    5 stars
    I love falafel, and this twist on making it. Thank you for sharing!

    Reply
  4. Dimple says

    March 5, 2020 at 12:13 am

    Do you think flax or chia eggs would work for vegans?

    Reply
    • Jean Choi says

      March 5, 2020 at 6:29 am

      Yes, that should work!

      Reply
  5. Erika says

    May 5, 2020 at 5:57 pm

    5 stars
    I never thought I would be eating falafel again…which made me kind of sad. So I was quite happy to see this recipe. I used 1 tsp onion powder, instead of the chopped onion and adjusted the spices. I cooked them on the stove top and they were great!

    Reply
  6. Vi Rowand says

    June 9, 2020 at 4:54 pm

    5 stars
    I made a double batch tonight for my family. The mixture seemed very wet and crumbly when prepared into little balls. After baking in the oven, they came out moist, tender with a golden exterior and a slightly crispy exterior. This is a wonderful alternative to traditional falafel. We all loved it and will be making it again soon!

    Reply
    • Jean Choi says

      June 10, 2020 at 11:08 am

      So glad you enjoyed it!!

      Reply
  7. Tamar says

    August 22, 2020 at 11:13 am

    5 stars
    Great falafel. I made them in my air fryer. We enjoyed them very much. Served them with tahini.

    Reply
  8. josephb says

    November 1, 2020 at 8:03 pm

    5 stars
    Can you freeze what you’re not using/eating right away?

    Reply
    • Jean Choi says

      November 2, 2020 at 10:57 am

      Yes! You can. Just defrost and reheat on the pan or in the air fryer.

      Reply
  9. Dianna says

    November 6, 2020 at 4:10 pm

    5 stars
    These were so good! My whole family loved them.

    Reply
  10. Jillian says

    January 25, 2021 at 2:12 pm

    Can these made ahead of time and frozen?? Looks like a great recipe!!

    Reply
    • Jean Choi says

      January 30, 2021 at 11:14 am

      Yes! You can shape them into patties first, then freeze. Defrost and cook them before enjoying!

      Reply
  11. Liz Fahey says

    July 8, 2021 at 9:41 am

    5 stars
    So much flavor, thank you for this recipe, i have been missing falafel. Any idea for a substitute for almond flour due to allergy? thank you

    Reply
    • Jean Choi says

      July 11, 2021 at 1:19 pm

      You can try grinding up cashews to make cashew flour!

      Reply
  12. Meghan says

    April 25, 2022 at 3:57 pm

    These were amazing!! I used frozen cauliflower rice that I slightly under cooked and popped them in the air fryer. Served over sautéed greens with onion and garlic and omg, I was in heaven!

    Reply
    • Jean Choi says

      April 27, 2022 at 1:01 pm

      What a great idea!! so glad you enjoyed it.

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Welcome!

headshot of Jean Choi - blogger of What Great Grandma Ate I’m Jean and I’m a Nutritional Therapist (NTP) living in Southern California with my husband and 2 dog babies. On WGGA, you’ll find simple and easy gluten-, dairy-, and processed sugar-free recipes that focus on quality nutrients, and of course, never sacrifice on taste. I believe that the food you love should love you back, making you feel amazing inside and out. I apologize in advance for my inappropriate jokes and misunderstood sarcasm! More About Jean

Recipe Key

  • 3030 Min or Less
  • AIPAIP
  • EFEgg Free
  • LCLow Carb
  • NFNut Free
  • PPaleo
  • VVegan
  • W3Whole 30

Instant Pot Favorites

The BEST Instant Pot Mashed Potatoes (Paleo, Whole30) + Stove Top Option

Instant Pot Meatballs in Tomato Sauce (Paleo, Whole30)

Instant Pot Butter Chicken served with rice and naan

Instant Pot Butter Chicken (Dairy Free, Whole30, Keto) – Quick & Easy!

Instant Pot Buffalo Chicken Meatballs

Instant Pot Buffalo Chicken Meatballs (Paleo, Whole30, Keto)

Don't miss the latest Recipes, tips and more!

Thanks! Keep an eye on your inbox for updates.

©2023, What Great Grandma Ate. Privacy and Disclosure Policy/ Site by Pixel Me Designs