🔥 Too Tired to Cook? Easy Falafel Romaine Wraps with Lemon-Tahini Sauce
If you’re too tired to cook but still want something delicious, satisfying, and healthy, this Lazy Falafel Wrap is perfect! No frying, no complicated steps—just simple, whole food ingredients that come together in minutes.
These baked falafels are flavorful, high in plant-based protein, fiber, and completely oil-free. Paired with crisp romaine lettuce wraps and a creamy lemon-tahini sauce, this meal is light yet filling, and great for meal prep or grab-and-go lunches!
🌿 Why This Recipe Works
✅ Packed with Flavor – Fresh herbs, garlic, and spices give these falafels a punch!
✅ Whole Food, Plant-Based – No refined flour, no breadcrumbs, and totally oil-free.
✅ Meal Prep Friendly – Make a batch and enjoy them throughout the week.
✅ Gluten-Free Option – Using oat flour keeps these naturally gluten-free.
🥙 Lazy Falafel Romaine Wraps
💚 Makes: 10 - 12 small falafels (3-4 servings)
⏳ Prep Time: 10 minutes
🔥 Cook Time: 25 minutes
🫘 Falafel Ingredients
- 1.5 cups cooked chickpeas (or 1 can, drained & rinsed)
- 2 cloves garlic, minced
- ½ cup fresh parsley, chopped
- ⅓ cup finely chopped onion
- ¼ cup tahini
- ½ cup oat flour
- ½ tsp ground coriander
- ½ tsp cumin
- ½ tsp smoked paprika
- ½ tsp sea salt
- ¼ tsp black pepper
- 1 tsp baking powder
- Juice of ½ lemon
- 1-2 tbsp water (only if needed for consistency)
🥗 Wrap Ingredients
- Romaine lettuce leaves (or butter lettuce for a softer option)
- Cucumber slices
- Cherry tomatoes, sliced
- Red onion, thinly sliced
⏳ Quick Instructions
Step 1: Make the Falafel
1️⃣
Mash chickpeas or pulse in a food processor until chunky (not fully smooth).
2️⃣ Mix in all ingredients until combined. If too dry, add 1 tbsp water at a time.
3️⃣ Form into small patties or balls.
4️⃣ Bake at 350°F for 25-30 minutes, flipping halfway.
🔥 Creamy Lemon-Tahini Sauce
A rich, zesty sauce that takes this wrap to the next level!
🥣 Ingredients
- ¼ cup tahini
- Juice of ½ lemon
- 1 small garlic clove, minced
- 1 tsp maple syrup (balances acidity)
- ½ tsp cumin
- Pinch of salt
- 2-3 tbsp water (to thin to desired consistency)
🥄 Instructions
- Whisk all ingredients in a bowl until smooth.
- Add water gradually to reach a pourable consistency.
🥙 Assemble the Romaine Wraps
1️⃣ Lay romaine leaves flat on a plate.
2️⃣ Place 1-2 falafels in each leaf.
3️⃣ Top with cucumber, tomatoes, and red onion.
4️⃣ Drizzle with the lemon-tahini sauce.
5️⃣ Fold & enjoy!
🥦 Nutrition Commentary
💪 Why These Wraps Are a Nutritional Powerhouse:
✔ High in Plant-Based Protein – Chickpeas + tahini provide a solid protein boost.
✔ Rich in Fiber – Helps digestion & keeps you full.
✔ Anti-Inflammatory Spices – Turmeric, cumin, and coriander support gut & immune health.
✔ Healthy Fats – Tahini adds calcium & healthy monounsaturated fats for brain health.
✔ Oil-Free & Gluten-Free – A whole food plant-based meal without refined ingredients!
🌿 Variations & Add-Ons
✨ Spicy Falafels: Add ¼ tsp cayenne or red pepper flakes.
✨ Super Green Wraps: Swap romaine for collard greens (lightly blanched for flexibility).
✨ Extra Crunch: Add shredded carrots or radishes.
