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Home » Recipes » Vegan | Plant-based

Vegan Keto Falafel

Last Updated: Feb 21, 2022 by Sophie · This post may contain affiliate links · 50 Comments

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Cauliflower falafel, ready in 30 minutes. It's vegan, keto and #easyrecipe #instantpotrecipes #veganrecipes #veganketo #mydaintysoulcurry

The Vegan Keto falafel from my kitchen to yours. These yummy no-fry falafels are made from cauliflower boasting a strong herby and spicy flavor, perfect on lettuce and super ideal to satiate your Keto falafel cravings.

vegan keto falafel made from cauliflower and spices

Mealthy Crispy Lid Review:

{The Mealthy Team sent me this product to use, review and write a post. However, everything I write here, and all the opinions are based on my personal experience.}

I have just one word to describe this product - AMAZING.

Turn your Instant Pot into an air fryer with Mealthy Crispy lid

This revolutionary air-fryer crispy lid sits right upon your instant pot and turns your instant pot into an air fryer. It’s easy to crisp up your instant pot potatoes or sautéed veggie or great for making some fritters or even fries. Some of the best features in this CrispLid are:

  • It can bake, broil and air fry your food using your instant pot.
  • It works with 6 quarter or 8 quarter Instant pot/ electric pressure cooker and Mealthy's very-own 9-in-1 multipot.
  • The CrispLid has a heating element attached to the bottom of the lid. It kind of resembles that of a broiler with coils attached, but a lot secure and inside a stainless steel cover.
  • The lid is made of glass, which means you can see your food while it gets cooked.
  • Additional accessories include a mesh basket, which holds your food while you crisp up using the Mealthy CrispLid.
  • The package comes with silicone tongs, a trivet and a silicone mat for easy handling of your Mealthy CrispLid.
  • Plus, the package comes with a recipe booklet with 16 amazing and delicious recipes for you to try.

How to Use the Mealthy CrispLid?

easy vegan keto cauliflower falafels in instantpot

Here is a list of buttons on the CrispLid. 

  1. Temperature – This is no brainer. This button helps you to set the temperature.
  2. Timer – Add the cooking time using this button.
  3. + and – buttons are to adjust both the temperature or time.
  4. Start/Play – After you set temperature and time, use this button to start the cooking process.
  5. Stop/Square – Want to stop the crisplid cooking, just hit this button. 
See also
Baked low-carb Sugar-free Kala Jamun

Cooking Temperature: It ranges from 300 to 500°F. 

Cooking Time: The cooking time or custom set time can be set from 1 minute to 60 minutes. 

If you are an instant pot user, don’t own an air fryer and want one, then you may want to consider this unique product. And guess what, here I have a referral link for you. 

Click here to order your Mealthy CrispyLid today! 

Or use the code “MYDAINTYSOULCURRY” while ordering the product.

A Bit More About Mealthy:

The Mealthy team has always an aim to create innovative kitchen appliances and gadgets to make your cooking experience a fun-filled one. Other popularproducts from Mealthy are: multipot, hand blender, stainless steel frying pan and electric pressure cooker accessories.

Click here to visit the Mealthy products website.

vegan keto falafel made from cauliflower and spices

I have a confession to make - my falafel obsession is real. Recently, we went to Chicago for a family get together and I was craving Mediterranean. We decided to visit iDOF in the Navy Pier without worrying about the awful traffic in the Chicago downtown. It took us 90 minutes to cover a 7-mile distance, but at last, we were there. All these just for that bowl of carb-rich and fried falafel. Well, please don’t blame me. It’s my tummy, not me.

easy vegan falafel made keto. made from cauliflower and almond flour

Just a single serving of falafel is 50+ grams of carb. While I don’t do carb counting while on vacations, but it matters a lot when you are watching what you eat. That’s why I have created this cauliflower falafel which is vegan and keto to suit my lifestyle, eating habit and falafel obsession.

vegan keto falafel made from cauliflower and spices

Vegan Keto falafel is exactly what is sounds. It’s made from cauliflower, doesn’t have any animal product, baked not fried and is Keto. Well, just 4.2 grams of Net carb a serving. Now how cool is that?

vegan keto falafel made from cauliflower and spices

Cauliflower, without a doubt, is a versatile vegetable. And if you are Keto, you will love it even more. It can be used as a rice, a good substitute of potatoes in making patties or hash and can be sneaked in some kid-friendly recipes too.

See also
Easy Probiotic Kefir Cultured Ghee

Here are some of my popular cauliflower recipes.

  • Cauliflower Hashbrown
  • Cauliflower Patties
  • Cauliflower Queso
  • Keto Cauliflower Tabbouleh
  • And, here is how to make Instant pot cauliflower rice.

For this recipe, I created a video. This is my first recipe video and not the best of its kind for sure. But I am happy that I tried.

How to make vegan Keto falafel?

How to make vegan keto falafel

Make riced cauliflower. 

  • Clean and pulse cauliflower florets to make riced cauliflower. Or you can use pre-made cauli rice too. Here is how to make.
  • Mince herbs and spices. Add onions, garlic, jalapeño(optional), cumin seeds, cilantro and garlic to a food processor. Mince well. Transfer to a bowl.

Prepare falafels.

  • In a large bowl add riced cauliflower, minced herbs, and dry ingredients- almond flour and coconut flour, salt and pepper to taste.
  • Mix well. Due to the juice released from the herbs and riced cauliflower, the mixture will easily form a doughy like consistency. 
  • If not, add chia or flax egg(mix 1 tablespoon of chia powder with 3tbs of water. Set aside till an egg-like mixture is formed) and mix well. Adjust salt.
  • Take a small ball sized dough or mixture on greased palm and form a ball. Flatten a little to make small, round falafels. Place on a greased baking sheet.

Alternatively, you can cook in the air fryer or In your instant pot using Mealthy crispy lid.

Oven baking:

  • Preheat oven to 350F. Bake the falafels for 15-20 minutes till the edges are brown.
  • Leave them in the baking sheet for five minutes before transferring to a cooling rack.

Vegan Keto Falafel with Mealthy Crispy Lid:

how to make vegan keto falafel with mealthy crispy lid
  • Place your Meathly crispy lid your instant pot and preheat for 1 minute at 350F.
  • Add falafels to the inner basket and place on the trivet.
  • Now close the crispy lid and set the timer for six minutes.
  • After six minutes, check the falafels and whether they are cooked evenly.
  • If not, turn them and cook for another 3 minutes. 
  • Falafels are ready.
See also
4th of July Vegan Cheesecake

Air fryer:

  • If using an air fryer, preheat it to 355F.
  • Line the air fryer racks with parchment paper and place falafels.
  • Cook for 12-16 minutes till the falafels are fully cooked. {Brown around the edges and look brownish.}
  • Falafels are ready to be served. 
  • Serving options - falafels taste great with tahini, lettuce pita or in my words Keto pita and tabbouleh. 
  • Enjoy. 

Click here to order your Mealthy Crispy Lid today! 

Or use the code “MYDAINTYSOULCURRY” while ordering the product.

vegan keto falafel made from cauliflower and spices

Vegan Keto Falafel

Easy vegan keto falafel made from cauliflower, spices and low-carb almond and coconut flour. It's hearty, healthy and delicious.
4.88 from 39 votes
Print Pin Rate
Course: Main Course
Cuisine: American, Mediterranean
Keyword: 30-minute vegan dinner, caulfilower falafel, cauliflower recipe, cauliflower recipes, easy keto recipe, keto falafel, keto recipe, low-carb falafel
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 16
Calories: 142kcal
Author: Sophie

Equipment

  • Oven, Air-fryer, Mealthy Crispy Lid

Ingredients

  • 2 cups cauliflower rice
  • 1 small red onion minced
  • 4 garlic cloves minced
  • ½ cup cilantro leaves minced
  • ¼ cup coconut flour, or mixture of almond flour and coconut flour
  • 1 chia or flax egg
  • 1 teaspoon cumin powder
  • ½ teaspoon chili powder or 1 teaspoon minced jalapeno
  • 1 tablespoon avocado oil or aquafaba (optional)(only use if your mixture doesn't bind well)
  • salt to taste
See also
Cucumber Corn Salad

Serving Suggestions

  • 1 tablespoon Tahini
  • 2 small Sliced tomatoes
  • 5-6 Lettuce leaves

Instructions

How to make vegan keto falafel?

  • Make riced cauliflower. 
  • Clean and pulse cauliflower florets to make riced cauliflower. Or you can use pre-made cauli rice too.
    cauliflower rice in food processor
  • Mince herbs and spices. Add onions, garlic, jalapeño(optional), cumin seeds, cilantro and garlic to a food processor. Mince well and transfer to a bowl.
    vegan keto cauliflower falafel
  • Prepare falafels.
  • In a large bowl add riced cauliflower, minced herbs, and dry ingredients- almond flour and coconut flour, salt and pepper to taste. Mix well.
  • Due to the juice released from the herbs and riced cauliflower, the mixture will easily form a doughy like consistency. If not, add chia or flax egg(mix 1 tablespoon of chia powder with 3tbs of water. Set aside till an egg-like mixture is formed) and mix well. Adjust salt.
  • Take a small ball sized dough or mixture on greased palm and form a ball. Flatten a little to make small, round falafels. Place on a greased baking sheet.
    easy vegan keto cauliflower falafels
  • Oven baking:
    Preheat the oven to 350F. Bake the falafels for 15-20 minutes till the edges are brown.
    Leave them in the baking sheet for five minutes before transferring to a cooling rack.
  • Mealthy Crispy Lid:
    Place your Meathly crispy lid your instant pot and preheat for 1 minute at 350F. Add falafels to the inner basket and place on the trivet. Now close the crispy lid and set the timer for six minutes. After six minutes, check the falafels and whether they are cooked evenly.
    If not, turn them and cook for another 3 minutes. Falafels are ready.
    easy vegan keto cauliflower falafels in instantpot
  • Air fryer:
    If using an air fryer, preheat it to 355F. Line the air fryer racks with parchment paper and place falafels. Cook for 12-16 minutes till the falafels are fully cooked. {Brown around the edges and look brownish.} Falafels are ready to be served. 
    Serving options - falafels taste great with tahini, lettuce pita or in my words Keto pita and tabbouleh. Enjoy. 
    easy vegan falafels in air fryer
Find us on Pinterest!Follow MyDaintySoulCurry!
Check our YouTube recipe videos!Here is MyDaintySoulCurry Channel!

Notes

  • Freeze cooked falafels in air-tight zip-lock bag for a month.
  • To reheat, use a microwave safe bowl or reheat in preheated oven for 6 minutes.
  • This recipe can be used to make cauliflower patties too.
See also
Vegan Low-carb Avocado Chocolate Cake
Tried this recipe?Mention @Mydainty_soulcurry or tag #mydaintysoulcurry!

Nutrition

Serving: 200g | Calories: 142kcal | Carbohydrates: 15.3g | Protein: 5.3g | Fat: 7.5g | Potassium: 160mg | Fiber: 8.3g | Sugar: 1.8g
Let’s stay connected!Follow @MyDaintySoul!

Is falafel Keto friendly?

While the traditional chickpea falafel is not keto friendly, my vegan Keto falafel made from cauliflower is Keto and low in carb. It’s just grams of carb per serving. 

How many net carbs are in falafel?

The traditional falafel has 5grams of Net Carb per piece. In contrast, my vegan Keto falafel has gram of carb per serving which is 4 falafel. 

Is falafel high in fiber?

Yes, these vegan keto falafels are rich in fiber. Thanks to cauliflower, which is the major source of plant-based minerals and fiber in this recipe.

Is falafel good on low carb diet?

These cauliflower-based vegan keto falafels are low in carb, high in plant-based nutrients and are super healthy. Therefore, these are great for people on a low-carb diet.

« Keto Cauliflower Tabbouleh
Cauliflower Lettuce Wraps {IP & PF Chang} »

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Reader Interactions

Comments

  1. Yara

    July 31, 2019 at 11:24 am

    Falafel is an Egyptian staple but I've never really had the taste for all the grease. I LOVE this Keto take on falafel, will definitely try this out and see how I like it 🙂

    Reply
  2. Tiffany La Forge-Grau

    July 31, 2019 at 1:13 pm

    5 stars
    I have to say, I've never had a falalfel before! They look so good and I especially like that they're keto AND vegan!

    Reply
  3. Lorna

    July 31, 2019 at 2:02 pm

    5 stars
    We love falalfel in this house, trying this for the next batch.

    Reply
    • Sophie

      August 01, 2019 at 1:01 pm

      Thank you so much.

      Reply
  4. Joanna

    July 31, 2019 at 2:55 pm

    5 stars
    I like how you've taken the carb loaded falafel and transformed it into a keto friendly recipe, with the help of cauliflower. So yummy!

    Reply
    • Sophie

      August 01, 2019 at 1:01 pm

      Thank you so much Joanna.

      Reply
  5. kelly

    July 31, 2019 at 9:45 pm

    5 stars
    Reading this post made my mouth water! I can't wait to try this! I love that it is a keto recipe too. Your photos are amazing and make them look delicious!

    Reply
    • Sophie

      August 01, 2019 at 1:00 pm

      Ha ha, thanks Kelly.

      Reply
  6. Raja Zeeshan

    August 01, 2019 at 1:09 am

    5 stars
    I really liked the way you explained the recipe and prep time, cook time. Most of all it has low calories that make this fine option for people on diet.

    Reply
    • Sophie

      August 01, 2019 at 1:00 pm

      You bet! Thanks for stopping by.

      Reply
  7. Arun Dahiya

    August 01, 2019 at 2:47 am

    5 stars
    Wow, love your recipe. It looks so delicious. Trying it out on weekend. And mealthy crispy lid is something I guess I need in my kitchen. I didn't know about it earlier.

    Reply
    • Sophie

      August 01, 2019 at 12:59 pm

      Arun, it’s a new product launched last month. I am sure you will love this.

      Reply
  8. Mirela | The Travel Bunny

    August 01, 2019 at 3:44 am

    4 stars
    Not a bit fan of falafel, but all the keto recipes I tried have surprised me in a good way. So maybe this will taste good, too.

    Reply
    • Sophie

      August 01, 2019 at 12:59 pm

      Give a try and let me know.

      Reply
  9. Jaana McEntee

    August 01, 2019 at 4:51 am

    5 stars
    Thank you so much for these recipes you share here along with cauliflower falafel! I've been looking for new keto veggy ways, I will certainly try yours!

    Reply
    • Sophie

      August 01, 2019 at 12:59 pm

      That’s so cool. Keto vegetarian is possible you see.

      Reply
  10. Neil Alvin

    August 01, 2019 at 5:35 am

    5 stars
    That looks delish. I would love to try that out at home this weekend.

    Reply
    • Sophie

      August 01, 2019 at 12:58 pm

      Thank you so much Neil and good to see your comment.

      Reply
  11. vivirewellness.com

    August 01, 2019 at 8:50 am

    5 stars
    Looks amazing! I love the air fryer, it is a total game changer!

    Reply
    • Sophie

      August 01, 2019 at 12:58 pm

      Yes, air fryer is so versatile. Thanks again.

      Reply
  12. Geeky Daddy

    August 01, 2019 at 9:22 am

    5 stars
    Wow, I had never heard of vegan falafel before, but it looks good. My experience with middle eastern food has been mostly limited to Shawarma. I will be giving this a try

    Reply
    • Sophie

      August 01, 2019 at 12:57 pm

      You will love falafels too. Thank you so much.

      Reply
  13. Kasey Ma

    August 01, 2019 at 9:47 am

    Wow, this looks incredibly delicious!!

    Kasey Ma
    http://www.TheStyleWright.com

    Email: team@thestylewright.com

    Reply
  14. Leanne Wong

    August 01, 2019 at 10:09 am

    5 stars
    Woah I haven't had a falafel before and this recipe is so yummy looking! Liked that you had such a detailed step by step recipe with calorie breakdown too.

    Reply
    • Sophie

      August 01, 2019 at 12:57 pm

      That’s so cool and thank you.

      Reply
  15. Maria

    August 01, 2019 at 10:38 am

    5 stars
    Looks so delish! I will definitely share this with my friend who is on Keto. Perhaps she can share her meals with me 😀

    Reply
    • Sophie

      August 01, 2019 at 12:56 pm

      That would be awesome Maria and thank you.

      Reply
  16. Kriti

    August 01, 2019 at 12:12 pm

    5 stars
    i have never heard or tried falafel before.. But its look so soo yummy !! give a try for once !! thanks for sharing

    Reply
    • Sophie

      August 01, 2019 at 12:56 pm

      Thank you so much Kriti. You will be surprised how tasty these are.

      Reply
  17. Madi Rowan

    August 01, 2019 at 1:52 pm

    5 stars
    These look delicious! I've only made falafels once, & honestly they didn't turn out to great, so I'll definitely have to give this recipe a try! Love that they're vegan too! 🙂

    -madi xo | http://www.everydaywithmadirae.com

    Reply
    • Sophie

      August 02, 2019 at 3:28 pm

      Thank you so much Madi.

      Reply
  18. Erica

    August 01, 2019 at 3:58 pm

    5 stars
    These look really good. Great idea!

    Reply
    • Sophie

      August 02, 2019 at 3:28 pm

      Thank you Erica.

      Reply
  19. Anagha

    August 02, 2019 at 12:10 am

    5 stars
    This looks delicious craving recipe. I need to try it out.

    Reply
    • Sophie

      August 02, 2019 at 3:28 pm

      I am sure you will love this Anagha.

      Reply
  20. Bindu Thomas

    August 02, 2019 at 8:51 am

    5 stars
    I've never tried falafel before, this makes me want to try it soon.

    Reply
    • Sophie

      August 02, 2019 at 3:29 pm

      You will love it, Bindu.

      Reply
  21. Amanda Krieger

    August 02, 2019 at 1:35 pm

    5 stars
    oh my gosh,this looks amazing! falafel is amazing, i've never tried to make it at home!

    Reply
    • Sophie

      August 02, 2019 at 3:32 pm

      Thanks a lot, Amanda.

      Reply
  22. Poorna Banerjee

    August 02, 2019 at 4:26 pm

    Okay, LOVE the idea of a Keto Falafel - I am going to modify this slightly and make it for lunch.

    Reply
  23. Jenn ~ onehoppymomma

    August 02, 2019 at 8:40 pm

    You had me at Keto! I love how unique these are and the video is awesome

    Reply
  24. amaya

    August 03, 2019 at 11:47 am

    great healthy recipe for kids. BOOKMARKING this and shall post a picture once i make this

    Reply
    • Sophie

      August 03, 2019 at 4:33 pm

      ThAnk you Amaya

      Reply
  25. Hackytips

    August 04, 2019 at 6:21 pm

    I'm not on a diet but would love to eat falafel.. It's my favorite. Now it looks more healthy to me.

    Reply
  26. Maryal

    August 05, 2019 at 2:12 pm

    Holy cow these look SO tasty! I could eat these every single day. Saving this one!

    Reply
  27. Bemper Min

    December 23, 2019 at 2:56 pm

    Sorry I am new to keto. I see this has 16 servings and 1 serving is 200g. Does this recipe make 16 falafels? How many falafels typically do you get in one serving?

    Reply
    • Sophie

      December 23, 2019 at 3:43 pm

      200 g serving means a cup. How many fits in a cup. Maybe three to four, depending on the size. Yes, the recipe makes out 16 to 18 falafels. Again, it depends on how big or small you make falafels.

      Reply
  28. Carol

    November 16, 2020 at 9:02 am

    I looove falafel but have never tried cooking it for myself. Saving this one! It'll be my first))

    Reply
  29. Alice

    February 11, 2021 at 6:17 am

    5 stars
    Bookmarking this! Looks yumm

    Reply
  30. Jen

    September 27, 2021 at 2:02 pm

    I'm reading all these reviews with five stars but they haven't even made it yet. Has anyone made this so they can leave an actual review?

    Reply

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