Keto falafels

Keto falafels

Here's a must-have versatile recipe: a healthy, plant-based alternative to meat that's low-carb, high-protein and tastes great! Just switch the spices for the falafel to make Italian-, Greek- or Mexican-flavored keto vegan meals. Better yet: all versions are easy to make and freeze well.

Keto falafels

Here's a must-have versatile recipe: a healthy, plant-based alternative to meat that's low-carb, high-protein and tastes great! Just switch the spices for the falafel to make Italian-, Greek- or Mexican-flavored keto vegan meals. Better yet: all versions are easy to make and freeze well.
USMetric
4 servingservings

Ingredients

  • 8 oz. 225 g mushrooms, sliced
  • ½ cup 125 ml light olive oil, divided
  • ½ cup 125 ml (75 g) pumpkin seeds
  • ½ cup 125 ml almonds
  • ¾ cup 175 ml vegan unflavored protein powder (pea protein)
  • ¼ cup 60 ml water
  • 4 tbsp 4 tbsp (50 g) chia seeds
  • 2 2 garlic clove, mincedgarlic cloves, minced
  • 2 tbsp 2 tbsp fresh parsley, finely chopped
  • 1 tsp 1 tsp salt
  • 1 tsp 1 tsp onion powder
  • 1 tsp 1 tsp ground cumin
  • 1 tsp 1 tsp ground coriander seed
  • ¼ tsp ¼ tsp ground black pepper

Instructions

Instructions are for 4 servings. Please modify as needed.

  1. Preheat the oven to 350°F (175°C).
  2. Heat a large dry frying pan and roast the almonds and pumpkin seeds until lightly browned and fragrant. Put them in a food processor and pulse for a couple of minutes.
  3. Fry the mushrooms in a large frying pan in ⅓ of the olive oil until soft and moist. Add the mushrooms, and the remaining oil to the food processor, together with the rest of the ingredients. Mix for a couple of minutes. Let sit for about 5 minutes.
  4. Shape the mixture into 1½ inch (4 cm) balls. Place the balls on a baking sheet.
  5. Bake in the oven for 20 minutes or until crispy. Serve warm, together with the side dish of your choice.

Can I freeze the keto falafels?

Yes, they freeze well, so why not make a double batch and put the leftovers in the freezer for another day.

Vegan serving suggestions

This versatile recipe goes perfectly with all kinds of low-carb veggies and sauces.

Spice it up!

Why not try to replace the seasoning in the recipe with one of the suggestions below to give them another flavour of preference. The measurements below are based on 4 portions

Italian
1 garlic clove, pressed
0,5 cup of chopped fresh basil
2 tbsp sugar-free tomato paste

Greek
1 garlic clove, pressed
1 tbsp oregano
0,5 cup olives, finely chopped

Mexican
1 tbsp tex-mex seasoning
2 tsp onion powder
0,5 cup fresh cilantro, finely chopped

Is protein powder really healthy?

Although we generally recommend choosing nonprocessed foods, vegans on a low-carb diet may find it very challenging to meet their daily protein needs through whole foods alone. Including plant-based protein powders can help bridge the protein gap while adding very few carbs.

A few organic, less-processed options are Garden of Life Organic Protein Powder, Foods Alive Organic Pea Protein Powder, and Jarrow Formulas Organic Pumpkin Seed Vegan Protein Powder.

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2 comments

  1. Nadia Steiner
    Hi,
    I'm not vegan but would like to try this recipe. Could you please advise on a swap for the pea protein powder? I have collagen powder which I have heard of being used in baking? Or could I just leave out the protein powder?
    Thanks.
    Reply: #2
  2. Kristin Parker Team Diet Doctor

    Hi,
    I'm not vegan but would like to try this recipe. Could you please advise on a swap for the pea protein powder? I have collagen powder which I have heard of being used in baking? Or could I just leave out the protein powder?
    Thanks.

    We have not tested these with whey protein isolate (unflavored/unsweetened) but it may work well.

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