PCOS Falafel Recipe - Baked Falafel with Tzatziki Sauce - PCOS-Friendly Recipe
This PCOS Falafel Recipe - Baked Falafel with Tzatziki Sauce is a PCOS-friendly recipe with 300 calories, 15g protein, and 35g carbs per serving. Ready in 50 minutes. High in fiber (7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- For Falafel: 1 cup dried chickpeas
- 1/2 large onion (roughly chopped, about 1 cup)
- 2 tablespoons finely chopped fresh parsley
- 2 tablespoons finely chopped fresh cilantro
- 1 teaspoon salt
- 1/2-1 teaspoon dried hot red pepper
- 4 cloves of garlic
- 1 teaspoon cumin
- 1 teaspoon baking powder
- 4-6 tablespoons flour, Soybean or olive oil for frying. For Tzatziki Sauce: 1 cup Greek yogurt
- 1 cucumber
- 1 tablespoon minced garlic
- 1 tablespoon dill, Salt and pepper to taste.
Instructions
- Soak chickpeas overnight, then drain. Or, you can use canned chickpeas rinsed. Place drained uncooked chickpeas, and onions in the bowl of a food processor fitted with a steel blade. Add the parsley, cilantro, salt, hot pepper, garlic, and cumin. Process until blended but not pureed. Sprinkle in the baking powder and 4 tablespoons of the flour, and pulse. You want to add enough bulgur or flour so that the dough forms a small ball and no longer sticks to your hands. Turn into a bowl and refrigerate, covered, for several hours. Form the chickpea mixture into balls about the size of walnuts, or use a falafel scoop, available in Middle-Eastern markets. Heat oil in a deep pot or wok and fry 1 ball to test. If it falls apart, add a little flour. Then fry about six balls at once for a few minutes on each side, or until golden brown. Drain on paper towels.
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Frequently Asked Questions
Yes, this PCOS Falafel Recipe - Baked Falafel with Tzatziki Sauce recipe is designed to be PCOS-friendly. At 300 calories per serving with 15g of protein, it supports balanced blood sugar and hormonal health. It also provides 7g of fiber, which helps with insulin sensitivity.
This recipe takes about 50 minutes total. Prep time is 20 minutes and cook time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 300 calories, 15g protein (20%), 35g carbs, 10g fat. Plus 7g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Dinner. At 300 calories, it fits within typical PCOS meal plan targets for Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 2 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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