Baked Sourdough Falafel Wraps

Sourdough discard has found its way into pancakes, crackers, cookies, and even fried onion rings—but have you ever tried it in falafel? Say hello to baked sourdough falafel wraps: crispy, herbaceous, protein-packed falafel with a tangy twist, all wrapped up in a pillowy soft flatbread. This recipe is easy to follow, oven-baked for a healthier spin, and a delicious way to use up your sourdough discard in a savory meal.

This 5000+ word guide will walk you through everything you need—from soaking your chickpeas to assembling the ultimate wrap—with practical tips, a simple ingredient list, and plenty of flavor.

Why You’ll Love This Recipe

• Baked, not fried – Still crispy, without the excess oil.

• Full of flavor – Fresh herbs, garlic, spices, and sourdough tang.

• Great use for discard – Adds moisture and a subtle tangy twist.

• Perfect for meal prep – Make ahead and reheat easily.

• Customizable wraps – Add veggies, pickles, sauces, or anything you love.

Ingredients You’ll Need

For the Baked Sourdough Falafel:

• 1 1/2 cups dried chickpeas (don’t use canned)

• 1 small onion, roughly chopped

• 4 cloves garlic

• 1 cup fresh parsley (packed)

• 1 cup fresh cilantro (packed)

• 1 tsp ground cumin

• 1 tsp ground coriander

• 1/4 tsp cayenne pepper (optional)

• 1 tsp salt

• 1/2 tsp baking soda

• 1/2 tsp baking powder

• 1/2 tsp black pepper

• 2 tbsp olive oil (for brushing)

• 1/2 cup sourdough discard (100% hydration)

For the Wraps:

• Homemade or store-bought flatbread or pita (try sourdough naan or discard flatbread!)

• Mixed greens or romaine lettuce

• Sliced cucumber

• Cherry tomatoes, halved

• Pickled red onions or turnips (optional but recommended)

• Crumbled feta or tahini sauce

Optional Garlic Lemon Tahini Sauce:

• 1/2 cup tahini

• 1 clove garlic, minced

• Juice of 1 lemon

• 2–4 tbsp cold water

• Pinch of salt

Step-by-Step Instructions

Step 1: Soak the Chickpeas

Rinse the dried chickpeas thoroughly, then place them in a large bowl with enough water to cover by 2–3 inches. Soak overnight or for at least 12 hours. They will double or triple in size.

Drain and rinse before using. Do not cook them.

Step 2: Make the Falafel Mixture

In a food processor, combine soaked chickpeas, onion, garlic, herbs, spices, baking soda, baking powder, salt, pepper, and sourdough discard.

Pulse until you have a coarse, slightly sticky mixture. Don’t overprocess—you want some texture.

Transfer to a bowl, cover, and refrigerate for at least 1 hour (or up to 24 hours). This helps firm up the mixture and develop flavor.

Step 3: Shape and Bake

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and brush or spray lightly with olive oil.

Scoop 2-tbsp portions of falafel dough and form into patties or balls. Place them on the prepared baking sheet. Brush or spray the tops with olive oil.

Bake for 25–30 minutes, flipping halfway through, until golden brown and crisp on the outside.

Step 4: Make the Tahini Sauce (Optional but Delicious)

In a small bowl, whisk together tahini, lemon juice, garlic, salt, and cold water a little at a time until smooth and pourable.

Taste and adjust seasoning as needed. Add more lemon juice or garlic for punch.

Step 5: Assemble the Wraps

Warm your flatbreads or pita if desired. Spread with a dollop of tahini sauce, layer on lettuce or greens, cucumbers, tomatoes, and pickled onions.

Add 3–4 baked falafel per wrap and drizzle with more sauce. Add feta if using.

Roll it up burrito-style or fold like a taco. Enjoy warm or cold!

Tips for Success

1. Don’t use canned chickpeas.

Canned chickpeas are too soft and moist for traditional falafel. Dried, soaked (uncooked) chickpeas give the best texture.

2. Chill the mixture.

This prevents the falafel from falling apart while baking. It also helps intensify the flavor.

3. Use parchment paper and oil.

This helps get a crisp exterior even though you’re baking. Flip halfway through for even browning.

4. Make it your own.

Add chopped jalapeños for heat, mint for freshness, or different herbs depending on what’s in your fridge.

5. Serve with sides.

Pair with tabbouleh, hummus, baba ganoush, or a cucumber yogurt sauce.

Storage and Meal Prep

Store:

• Keep leftover falafel in an airtight container in the fridge for up to 5 days.

Reheat:

• Reheat in the oven or air fryer at 350°F until warmed through and crisped.

Freeze:

• Freeze falafel before or after baking. To reheat from frozen, bake at 375°F until hot and crispy.

Variations to Try

Spicy Harissa Falafel

Add 1 tbsp harissa paste to the mix for a smoky, spicy kick.

Green Goddess Wrap

Swap tahini sauce for avocado dressing and add sprouts or microgreens.

Mediterranean Bowl

Skip the wrap and serve falafel over rice or quinoa with chopped veggies and tahini sauce.

Gluten-Free Version

Use certified gluten-free flatbread or wraps.

Frequently Asked Questions

Can I pan-fry or air fry the falafel?

Yes! Air frying works wonderfully at 375°F for 10–12 minutes. For pan-frying, cook in a little oil over medium heat until crisp.

What if I don’t have sourdough discard?

You can use 1/4 cup plain yogurt or water in place of the discard.

Can I use other legumes?

Classic falafel is made with chickpeas, but you could experiment with soaked fava beans or lentils.

Can I make the wraps ahead of time?

Yes! Assemble and wrap tightly in foil or parchment, then refrigerate for up to 2 days.

Final Thoughts

These baked sourdough falafel wraps are the perfect blend of healthy, hearty, and homemade. The sourdough discard adds a unique element that deepens the flavor and keeps the falafel tender inside with a satisfying crisp on the outside. Whether you’re looking for a nutritious meal prep option, a Meatless Monday dinner, or a new way to use your discard, these wraps check all the boxes.

With fresh veggies, herby falafel, creamy tahini sauce, and warm flatbread, each bite is layered with texture and flavor. Try them once, and you might just put them on weekly rotation.