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This keto falafel recipe is made with cauliflower and cooked in the air fryer for a healthy low carb version of the traditional Middle Eastern dish.
Cauliflower rice is used to make arancini, vegetarian meatballs and a quiche crust, so why not a low carb falafel! Once you add the falafel herbs and spices, you have a delicious low carb snack or light meal.
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Jump to:
- Is falafel keto friendly?
- How to make keto falafel
- What to serve with keto falafel
- Tips
- Other air fryer keto recipes
- Air Fried Keto Falafel
Is falafel keto friendly?
Falafel is normally made with chickpeas and however delicious these may be, they are sadly not keto friendly due to the carbs in the chickpeas. However, if you are a lover of falafel and following a keto diet you can still enjoy it with this air fryer falafel recipe.
How to make keto falafel
I prefer to cook the cauliflower rice before making the falafels. I made my first batch with raw cauliflower rice and then air fried them. Although delicious, they had a little bit of a cauliflower bite for my taste.
I found the mixture moist enough with the cooked cauliflower not to need an egg to bind the mixture. This may vary depending how moist your cauliflower rice is. If you find your mixture too dry and crumbly to form a falafel patty, add an egg.
Almond flour helps bind the mixture, but you could use coconut flour or oat fiber if you have a nut allergy. Just add a bit at a time until you get a firm consistency.
What to serve with keto falafel
A simple tahini sauce is great with the falafels but serve them with a few side dishes too:
- Cauliflower tabbouleh
- Zucchini Hummus
- Keto Flatbread
- Keto Pita Bread
- Muhammara Dip
Tips
Frozen, steam in the bag cauliflower rice can be used for this recipe.
If you don't have an air fryer these can be baked. Place on a parchment paper lined baking tray and bake for 30 - 35 minutes, turning over half way through cooking.
Wet, damp hands can help when shaping the falafel.
Make the falafels ahead of time and store in the fridge until you are ready to bake.
Other air fryer keto recipes
Mozzarella Sticks
Cauliflower Tots
Coconut Shrimp
Air Fried Keto Falafel
Angela Coleby
Cauliflower rice makes these tasty keto falafels cooked in the air fryer.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 20 minutes mins
Cook Time 25 minutes mins
Total Time 45 minutes mins
Course Appetizer
Cuisine Middle Eastern
Servings 12 falafels
Calories 38 kcal
Ingredients
- 2 cups cauliflower rice half a cauliflower head
- ½ cup almond flour
- 1 small onion peeled & chopped
- ½ cup fresh parsley
- 4 teaspoons coriander, ground
- 2 teaspoons cumin
- 3 cloves garlic peeled & chopped
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 tablespoon coconut oil
Instructions
Rice the cauliflower by placing the florets into a food processor and pulsing until you have small shreds. Or use a box grater to do this.
Cook the rice by heating the coconut oil in a large skillet on a medium heat, add the cauliflower rice and gently saute for 2 – 3 minutes. Cover with a lid and cook for a further 5 minutes.
Remove from the heat and allow to cool. Remove any excess moisture by squeezing the cauliflower rice in a large paper towel or a nutbag (if you have one).
Place the cooked cauliflower rice, almond flour, onion, garlic and seasoning in a food processor. Blitz until the mixture is blended.
Remove the mixture from the blender and roll into large walnut shaped balls. Slightly flatten and set aside.
Lightly spray the air fryer tray with oil and place the falafel in a single layer on the tray.
Give the falafel a light spray with oil and cook at 190C/375F degrees for 15 minutes. Using tongs, flip the falafel over half way through.
Notes
This makes 12 falafels at 2.8g net carbs each
The net carbs will be the total carb count minus the fibre count. Carb count excludes sugar alcohols.
Any nutritional analysis on the website is based on an estimate, calculated by http://nutritiondata.self.com from the individual ingredients in each recipe. Variations may occur for various reasons, including product availability and food preparation. We make no representation or warranty of the accuracy of this information.
Nutrition
Serving: 1falafelCalories: 38kcalCarbohydrates: 4gProtein: 2gFat: 1.9gFiber: 1.2g
The information shown is an estimate provided by an online nutrition calculator.
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Reader Interactions
Comments
Mcihelle
HI there,
I would love to try this recipe and am excited as I can eat all of the inrgredients, do you think I can male without an air fryer? we don;t own one. thank you.Reply
Angela Coleby
Yes, you could bake them or even shallow fry them. Hope you enjoy them!
Reply
Lori B
Hi Angela - do you think it’s possible to just hand mix the ingredients rather than blitzing them in a food processor? Thanks for sharing this recipe!
Reply
Angela Coleby
You could but the mixture may be a bit chunky. Mash it with a potato masher or fork if there are too many chunks
Reply
Carolina
Hi Angela!
I just made your falafel. WOW! This recipe will be on my regular meal rotation! They are spectacular! I would say that they're way superior to most falafel I've had - including in the Middle East (most are dry and flavorless) - and equal to the best I've ever eaten!
I put the blitzed cauliflower onto a parchment lined baking sheet and into a 300F oven (on the roast setting) for about 25 minutes instead of squeezing the moisture out of the cauliflower. This method works great and is easy. Also, I would remind those who are going tio make this recipe to remember to let the falafel cool about 10-15 after taking them out of the oven so that they don't fall apart.
Thanks for another fantastic keto recipe, Angela! You're the bestus! 🙂Reply
Angela Coleby
You have made my day with such a lovely review! Thank you! Delighted you enjoy them! I like the baked cauliflower rice recipe too. Less hassle than the water squeezing but takes longer to bake. I think I was having a hangry moment when making them and wanted a falafel asap!
Reply
