Low FODMAP Falafel Recipe

This crispy, herbaceous Low FODMAP Falafel is made with canned chickpeas and fresh green herbs and ready in just 25 minutes. By swapping traditional onion and garlic for scallion greens and infused oil, you get that signature golden crust and savory flavor without the digestive stress. I make these whenever I crave Mediterranean street food but need to keep my meal gentle on the tummy.

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The Secret To Getting It Right

Making authentic-tasting falafel on a low FODMAP diet requires a specific tweak: using canned chickpeas instead of dried. Traditional recipes insist on soaked dried beans for texture, but canned chickpeas are significantly lower in GOS (galacto-oligosaccharides) because these water-soluble FODMAPs leach into the brine, which you rinse away. The trade-off is that canned beans are softer, so if you try to deep-fry them as balls, they often disintegrate.

The solution I learned is to treat them more like pan-fried patties than deep-fried fritters. By drying the chickpeas thoroughly before blending and adding a little gluten-free flour as a binder, you achieve a crispy exterior that holds together perfectly. This method not only keeps the recipe safe for your digestion but also makes it much faster to prepare since you skip the overnight soaking step entirely.

Low FODMAP Falafel Ingredients

• 1 (14 oz / 400g) can chickpeas, rinsed and drained well
• 1 cup fresh parsley leaves, stems removed
• 1/2 cup fresh cilantro (coriander), stems removed
• 1/2 cup scallion tops (green parts only), chopped
• 1 tbsp garlic-infused olive oil
• 1 tsp ground cumin
• 1 tsp ground coriander
• 2 tbsp gluten-free all-purpose flour (or oat flour)
• 1 tsp baking powder
• 1/2 tsp fine sea salt
• 1/4 tsp black pepper
• 2 tbsp neutral oil for frying (like avocado or vegetable oil)

How To Make Low FODMAP Falafel

1. Prep the Herbs: Add the parsley, cilantro, and scallion greens to a food processor. Pulse a few times until they are finely chopped but not a paste.
2. Blend the Mixture: Add the thoroughly dried chickpeas, garlic-infused oil, cumin, coriander, salt, pepper, flour, and baking powder. Pulse the mixture in short bursts until it comes together and looks like coarse crumbs; do not blend it into a smooth hummus or it will be too mushy to cook.
3. Form the Patties: Scoop out tablespoon-sized portions of the mixture. Using your hands, firmly pack them into balls and then flatten them gently into thick patties (this shape cooks more evenly than round balls for canned chickpea recipes).
4. Pan Fry: Heat the oil in a large non-stick skillet over medium-high heat. Place the patties in the pan, ensuring they aren’t touching, and cook for 3-4 minutes per side until deep golden brown and crispy. Transfer to a paper towel-lined plate to drain.

Recipe Tips

• Dry the chickpeas: Moisture is the enemy of crispy falafel. After rinsing your canned chickpeas, roll them between layers of paper towels to remove as much surface water as possible before blending.
• Chill if needed: If your mixture feels too soft or sticky to handle, pop the bowl in the fridge for 20 minutes before shaping; this gives the flour time to hydrate and bind the patties.
• Check your oil temp: If the oil is too cool, the falafel will soak it up and become greasy; if it’s too hot, the outside will burn before the inside warms through. You should hear a lively sizzle immediately upon adding the patty.
• Don’t crowd the pan: Fry in batches if necessary so you have room to flip them easily without breaking the crust.

What To Serve With Low FODMAP Falafel

Serve these warm inside gluten-free pita pockets or lettuce wraps for a classic lunch. They pair perfectly with a simple cucumber and tomato salad dressed with lemon juice and olive oil. For a dipping sauce, whisk together tahini, lemon juice, and a splash of water for a creamy, safe dressing.

How To Store

Leftover falafel can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, place them in an oven or air fryer at 350°F (175°C) for 5-8 minutes to restore their crispiness. You can also freeze the cooked patties for up to one month.

FAQs

• Can I use dried chickpeas? While traditional falafel uses dried beans, they are higher in FODMAPs. You can only eat a very small portion (about 23g) safely, whereas canned chickpeas (rinsed) allow for a more generous serving suitable for a meal.
• Is garlic-infused oil safe? Yes, the fructans in garlic are water-soluble and do not leach into oil. This allows you to get the garlic flavor without the digestive triggers found in the actual clove.
• Why did my falafel fall apart? This usually happens if the mixture was too wet or processed too smoothly. Make sure to dry the beans well and pulse only until combined, keeping some texture in the mix.
• How many can I eat? Monash University classifies 42g of canned, rinsed chickpeas as a low FODMAP serving. Depending on the size of your patties, a serving of 3-4 falafels is generally safe for most people in the elimination phase.

Nutrition

• Calories: 58
• Total Fat: 2g
• Saturated Fat: 0g
• Cholesterol: 0mg
• Sodium: 140mg
• Total Carbohydrate: 8g
• Protein: 2g

Try More Recipes:

• Low FODMAP Dinner Rolls Recipe
• Low FODMAP Coleslaw Recipe
• Low FODMAP Corned Beef and Cabbage Recipe