Falafel Pita Sandwiches with Tzatziki


This delightful vegetarian sandwich boasts tons of flavor from the yogurt sauce and quick-pickled veggies, and it's only 400 calories! You can make the pickled vegetables, falafel mixture and tzatziki sauce ahead of time for easy meal-prep lunches or dinner later in the week.

Prep Time:
40 mins
Total Time:
40 mins
4 pitas


Pickled Vegetables

  • 1 cup thinly sliced carrot

  • ½ cup thinly sliced red onion

  • ½ cup white-wine vinegar

  • 2 tablespoons sugar

  • teaspoon salt


  • 2 ½ cups canned no-salt-added chickpeas, rinsed

  • ¼ cup coarsely chopped fresh parsley

  • 2 scallions, trimmed and sliced

  • 1 large egg

  • 2 tablespoons all-purpose flour

  • 1 teaspoon ground cumin

  • ¼ teaspoon salt

  • 2 tablespoons extra-virgin olive oil

Tzatziki Sauce

  • cup plain low-fat Greek yogurt

  • ¼ cup chopped cucumber

  • 1 tablespoon chopped fresh dill

  • 1 tablespoon lemon juice

  • teaspoon salt

  • 2 (6 1/2 inch) whole-wheat pitas, halved


  1. To prepare pickled vegetables: Combine carrot, onion, vinegar, sugar and 1/8 teaspoon salt in a medium saucepan. Bring to a boil over medium-high heat and cook, stirring occasionally, until the vegetables have softened, about 5 minutes. Drain and set aside.

  2. To prepare falafel: Place chickpeas, parsley, scallions, egg, flour, cumin and 1/4 teaspoon salt in a food processor. Pulse, stopping once or twice to scrape down the sides, until a coarse mixture that holds together when pressed forms. (The mixture will be moist.) Using a generous 1/4 cup each, form the chickpea mixture into 8 patties.

  3. Heat oil in a large nonstick skillet over medium-high heat. Add the patties and cook until the bottoms are golden and beginning to crisp, 4 to 5 minutes. Carefully flip and cook until golden brown, 2 to 4 minutes more.

  4. Meanwhile, to prepare tzatziki sauce and serve: Combine yogurt, cucumber, dill, lemon juice and salt in a medium bowl. Warm pitas, if desired. Divide the pickled vegetables and patties among the pita halves and serve with the sauce.

    Falafel Pita Sandwiches with Tzatziki


To make ahead: Refrigerate pickled vegetables (Step 1) for up to 3 days. Prepare falafel through Step 2 and refrigerate for up to 2 days. Refrigerate the tzatziki sauce (Step 4) for up to 2 days.

Nutrition Facts (per serving)

340 Calories
11g Fat
60g Carbs
17g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 340
% Daily Value *
Total Carbohydrate 60g 22%
Dietary Fiber 10g 35%
Total Sugars 10g
Added Sugars 6g 12%
Protein 17g 33%
Total Fat 11g 14%
Saturated Fat 2g 9%
Cholesterol 48mg 16%
Vitamin A 5504IU 110%
Vitamin C 10mg 11%
Folate 168mcg 42%
Sodium 748mg 33%
Calcium 134mg 10%
Iron 4mg 21%
Magnesium 83mg 20%
Potassium 497mg 11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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