Low-carb cauliflower falafel are made without chickpeas and are simple to prepare, crispy on the outside and tender inside. Serve them over a thick layer of hummus with a bright Shirazi salad for a satisfying, plant-based meal that’s gluten-free, paleo-friendly, and full of flavor.
Traditional falafel often relies on chickpeas, which can be a problem for people with legume sensitivities or those following paleo or low-carb diets. This cauliflower-based version keeps the satisfying texture and classic Middle Eastern spices while avoiding legumes and gluten. They bake in the oven for less fuss and fewer dishes, and the final plate — hummus, falafel, Shirazi salad, pickled onions and avocado — is both nourishing and beautiful.
The inspiration for this plate came from a hummus-and-falafel dish I enjoyed at a café called The Falafel House in Costa Rica: a generous layer of hummus topped with salad, falafel, pickles and avocado. Recreating that combination at home yields a portable, nutritious meal you can customize easily.
Why you’ll love this recipe
- Customizable: Adjust herbs, spices and the cooking method to suit your taste.
- Diet friendly: No chickpeas — perfect for low-carb, keto, paleo, and those avoiding beans.
- Nutritious: Cauliflower and fresh herbs add fiber and micronutrients while optional hemp seeds increase protein.
- Quick & easy: Most of the work happens in a food processor, and the falafel are baked rather than fried for simpler cleanup.
How to make low carb falafel
Equipment
- Food processor
- Baking sheet
Ingredients
Low carb falafel
- Cauliflower (processed)
- Spices & nutritional yeast: sea salt, pepper, cumin, garlic powder, and nutritional yeast for a savory depth
- Fresh parsley: provides bright, herbal flavor
- Eggs: bind the mixture (flax egg or egg replacer may work if needed)
- Almond flour: gives a light, crispy texture; finely ground cashews can be substituted if necessary
- Arrowroot or tapioca flour: helps hold the falafel together while keeping centers tender
- Onion: diced and mixed into the batter
The Shirazi salad
- Tomato
- Cucumber
- Red onion
- Green bell pepper
- Fresh herbs: mint, parsley, cilantro
- Lime juice and extra virgin olive oil
Steps to make low carb falafel
- Preheat oven to 375°F (190°C).
- Process the cauliflower in a food processor until it’s very finely broken down—finer than cauliflower rice and slightly sticky.
- Combine the processed cauliflower with almond flour, arrowroot/tapioca, herbs, spices, onion, eggs and any optional add-ins (hemp seeds, nutritional yeast) in a large bowl. Mix well until a cohesive dough forms.
- Form the mixture into balls or small patties and arrange them on a lined baking sheet. Flatten slightly if desired. Lightly spray with oil and bake for 15 minutes, flip, then bake another 15 minutes or until golden and crisp to your liking.
- While the falafel bake, prepare the Shirazi salad: combine diced tomatoes, cucumber, red onion, green pepper and chopped herbs. Dress with lime juice, olive oil, salt and pepper. Toss well.
- To assemble the plate, spread a thick layer of hummus on each plate. Top with Shirazi salad, several falafel, pickled onion or sauerkraut, sliced avocado and a drizzle of sauce (tahini, tzatziki or toum).
How to build a hummus plate
Hummus: Use as a generous base.
Salad: Shirazi salad adds freshness and crunch; leftovers keep well for lunches.
Pickled onion or kraut: Adds tang and supports gut health.
Falafel: The baked cauliflower falafel are the star protein/substance component.
Avocado: Adds creamy healthy fat.
Sauces: Tahini, tzatziki, or toum (garlic sauce) complement the plate; lemon tahini is especially good.
Serving suggestions
- Add falafel to green salads for extra texture and flavor.
- Serve atop Greek lemon rice for a hearty meal.
- Make a hummus plate with Shirazi salad and toppings (as pictured).
- Enjoy falafel as a snack with hummus, tahini or garlic sauce for dipping.
Storing leftover falafel
Store leftover Shirazi salad and falafel separately in airtight containers in the refrigerator. To reheat falafel and restore crispness, use an air fryer, oven, or a hot pan with a little oil. Microwaving is an option but will make them softer.
More healthy, low carb recipes you’ll love
- Cornbread Chili Casserole
- 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 try this recipe and enjoy it, consider leaving a rating and sharing your photo on Instagram—tag your creation to celebrate your kitchen success!
Low Carb Falafel (without chickpeas)
Ingredients
Cauliflower falafel
- 1 medium head of cauliflower (about 2 cups when processed)
- 1/2 cup almond flour
- 3 tbsp arrowroot or tapioca flour
- 1/4 cup hemp seeds optional, for extra protein
- 1 1/2 cup fresh parsley, chopped
- 1/2 cup fresh cilantro, chopped (optional)
- 2 eggs
- 1/3 cup white or yellow onion, diced
- 1 1/2 tsp garlic powder
- 1 tbsp cumin
- 1 tsp coriander
- 1/2 tsp cayenne pepper
- 1 tsp sea salt
- 1/2 tsp black pepper
Shirazi Salad
- 3 roma tomatoes, diced
- 1/3 cup red onion, chopped
- 1 English cucumber, diced small
- 1/2 green bell pepper, chopped
- 1 tbsp dried mint
- 3 tbsp chopped parsley & cilantro
- 3 tbsp lime juice
- 3 tbsp extra virgin olive oil
- sea salt & pepper, to taste
Lemon tahini sauce
- 1/2 cup tahini
- 4 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 tsp maple syrup
- 3 garlic cloves
- 1/4 cup water, as needed
- sea salt & pepper, to taste
Assembling the plates
- hummus
- pickled red onion or sauerkraut
- avocado (optional)
- tzatziki, tahini sauce, or toum (garlic sauce)
Instructions
-
Preheat oven to 375°F (190°C).
-
Process the cauliflower in a food processor until it’s finely broken down and slightly sticky.
-
Transfer to a large bowl and mix with almond flour, arrowroot, herbs, spices, onion, eggs and optional hemp seeds. Mix by hand until a dough forms.
-
Shape into balls or patties and place on a lined baking sheet. Spray lightly with oil. Bake 15 minutes, flip, then bake another 15 minutes until golden and crisp.
-
While baking, make the Shirazi salad by combining the vegetables and herbs, then tossing with lime juice, olive oil, salt and pepper.
-
Assemble plates: spread hummus, top with Shirazi salad, arrange falafel, add pickled onions or sauerkraut, avocado and a drizzle of sauce.
-
Finish with tahini, tzatziki or toum and serve warm.
Tahini sauce
-
Combine tahini, lemon juice, Dijon, maple syrup, garlic and water in a blender. Blend until smooth, taste and adjust seasoning. Store leftover sauce in an airtight container.