Falafel, a popular Middle Eastern and vegan food, is traditionally made from ground chickpeas or fava beans, combined with herbs, spices, and then deep-fried. While it's a flavorful and protein-rich option, its high carbohydrate content raises the question: Is falafel keto-friendly? This article explores the traditional falafel composition, its nutritional benefits, and keto-friendly alternatives that allow you to enjoy this dish while adhering to a low-carb lifestyle.
Understanding Falafel and its Nutritional Profile
Falafel is an excellent plant-based protein source, perfect for vegans who enjoy deep-fried foods with flavorful spices and fresh herbs. The main ingredient, chickpeas, are high in protein and fiber, which keep you full longer, curb hunger, and aid digestion. Falafel also includes fresh herbs like parsley and cilantro, adding flavor and antioxidants. It contains vitamins and minerals like folate, iron, magnesium, and phosphorus.
However, chickpeas are also high in carbohydrates. A tablespoon of chickpeas contains about 43 grams of net carbs per cup, according to verywellfit. Traditional falafel also often includes binding agents like flour and baking powder, which don't add much nutritional value.
The Keto Diet and Carbohydrate Restrictions
The ketogenic (keto) diet is a high-fat, very low-carbohydrate diet. Keto dieters need approximately 20-50 grams of carbohydrates per day. This restriction forces the body to enter a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates.
Why Traditional Falafel Isn't Keto-Friendly
Given the high carbohydrate content of chickpeas, traditional falafel is generally not considered keto-friendly. One small falafel contains 5.41 grams of carbs. Eating more than three patties could exceed the daily carbohydrate limit for strict keto dieters, preventing them from consuming other essential nutrients from vegetables and other low-carb sources.
Read also: Health benefits of falafel
Health Benefits of Falafel
The chickpeas in falafel are highly nutritious because of their high protein and fiber content. These nutrients help build and repair muscle and improve gut health. Falafel contains high amounts of protein and carbohydrates from chickpeas; it also has significant amounts of soluble fiber that helps to reduce the bad cholesterol from your body. Chickpeas are also rich in calcium, iron & potassium, making falafel a superb vegetarian food to replace meat.
Health enthusiasts also have the option of baking to reduce the fat content. Baking falafel reduces the oil content. It provides a crispy texture without excessive fat. Traditional fried falafel contains more fat due to the frying process. While it can be high in fat when fried, baking and using healthy oils can make it a healthier option.
Keto-Friendly Falafel Alternatives
Fortunately, those following a keto diet can still enjoy the flavors and textures of falafel by substituting high-carb ingredients with low-carb alternatives. The possibilities depend on the additional ingredients used. For a keto-friendly option, consider substituting chickpeas with almond flour or cauliflower.
Cauliflower Falafel
Cauliflower is a superb low-carb alternative to chickpeas.
Ingredients:
- Cauliflower florets
- Almond flour (or sesame flour or coconut flour)
- Parsley and coriander
- Fresh garlic
- Spices (cumin, coriander, salt, pepper)
- Lemon juice
- Eggs
- Olive oil
- Sesame seeds (optional)
Recipe
Instructions:
- Prepare the Cauliflower: Place the cauliflower florets in a food processor and pulse until a rice consistency is achieved. Transfer to a heatproof bowl and microwave until soft. Allow to cool slightly, then transfer to a muslin cloth, fine tea towel, or strong kitchen roll. Squeeze out as much water as possible. This is crucial to help the falafel stay firm. Don't cut corners when squeezing the cauliflower rice! Squeeze, squeeze, and when you think you're finished, squeeze once more!
- Sauté Aromatics: Heat olive oil in a non-stick frying pan. Fry the onion on a medium heat until soft (2-3 minutes). Add the garlic and fry for 1 more minute until fragrant.
- Combine Ingredients: Add the cauliflower and onion mix to a mixing bowl along with all the spices, seasoning, lemon, eggs, and olive oil. Mix to combine. If the dough is too wet to work with, add 1-2 tablespoons more almond flour.
- Shape the Falafel: Roll or press the mixture into balls or patties and place them on a parchment paper-lined baking tray.
- Bake: Preheat the oven to 200C / 400 F. Sprinkle with sesame seeds and drizzle or brush over a good covering of olive oil. Bake for about 25 minutes or until golden on the outside and soft in the middle and to your liking. (Start checking from about 15 minutes as depends how big you make your falafel as to how long they take.) They will also firm up as they cool.
Alternative Cooking Methods:
- Pan-Frying: Pan-frying makes the falafel nice and brown all over, but they are a little more fragile than the ones made in the oven. Increase the amount of almond flour to ⅔ cup / 70g to make the batter sturdier. You'll also need a generous amount of oil for the pan.
- Air Frying: Cauliflower falafel would be perfect for air frying. Put them on parchment paper just like in the oven so they don't stick. This should take a little less time than in the oven.
Serving Suggestions
Serve your low-carb falafel with keto-friendly accompaniments:
Read also: Easy Low-Carb Cheese Crackers
- Salads: A bed of cauliflower keto tabbouleh or a simple green salad. You could also go for a Greek salad with olives and feta cheese.
- Dips: Tahini sauce. To make tahini sauce, place all the ingredients in a mixing bowl and mix with a hand balloon whisk. This will stop the tahini splitting.
- Bread: Tahini bread.
Other Keto Falafel Ingredients
- Almond flour and sesame seeds - Ground almonds are equivalent to regular almond flour in the US. Super-fine almond flour will also work.
Additional Considerations
Gluten-Free Falafel
Chickpeas and the spices used in making falafel are gluten-free, but most pre-packed falafel mixes and restaurants use wheat flour as a binder. If you want to make falafel at home, make sure the brand of falafel mixture is gluten-free.
Vegan Falafel
Yes, falafel is considered vegan because it mainly contains ground chickpeas, herbs, spices, and onions. However, falafel is versatile; non-vegan restaurants use animal-based ingredients or serve it with dairy-based sauces.
Storage and Reheating
Store keto falafel in the fridge in an airtight container for up to 3 days or freeze for up to 3 months. Reheat them in the oven or gently pan-fry.
Falafel for Dogs
No, falafel is not a safe food for dogs. The added herbs and spices can cause terrible health problems. Garlic and onions commonly found in falafel cause severe anemia in dogs.
Read also: Keto Calorie Counting: A Detailed Guide