Lightened-Up Falafel with Tzatziki

Recipe posted in: Flex Meals & Snacks, Snacks, Lunches & Dinners, Appetizers, Main Courses, Snacks
Falafel with Tzatziki

Who doesn’t love a good falafel? Get your falafel fix (the Nutrisystem-approved way) with this Lightened-Up Falafel with Tzatziki recipe. Protein-packed chickpeas are combined with flavorful ingredients (think onion, garlic, lemon and crushed red pepper!) to create a healthy version of a classic favorite.

What makes this recipe even more irresistible? The homemade, creamy tzatziki sauce, of course! With a Greek yogurt base, this homemade dipping sauce gives this recipe even more flavor for a lunch or dinner that will have your taste buds thanking you. Made with dill and lemon juice, this tzatziki completes this Middle Eastern-inspired dish. The recipe makes 12 servings, so it’s perfect to make for a busy week ahead, pack up in a container and grab on your way out the door! Each bite into your delicious falafel will be a mouthwatering experience filled with bursts of flavors, protein and the creamy tzatziki sauce. Now that’s a diet win if you ask us!

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This recipe will liven up your monotonous weekly menu counting as just one SmartCarb and one Extra per serving. Each falafel clocks in at just 92 calories of crispy, flavorful deliciousness. While these Lightened Up Falafel with Tzatziki are 100 percent Nutrisystem-approved, it is important to remember to log each on the NuMi app to ensure you don’t eat one too many! Consistently logging your daily food intake on the NuMi app can increase your weight loss results. Log your Nutrisystem-approved Lightened up Falafel with Tzatziki right here >

Take your taste buds on a trip around the world with some of our favorite flex meals and snacks. Check out these delicious Asian Chicken and Vegetable Wontons >, this Carrot and Zucchini Noodle Pad Thai > or this spicy Spanish Cauliflower Rice >

Servings: 12 (1 serving = 1falafel with 1 Tbsp. tzatziki)

Calories per Serving: 92

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra


  • Tzatziki
  • ½ cup nonfat plain Greek yogurt
  • ½ cup seedless cucumber, finely chopped
  • 1 Tbsp.fresh dill, finely chopped
  • 1 tsp. minced garlic
  • ½ tsp. lemon zest
  • 1 Tbsp. lemon juice
  • Pinch of salt
  • Pinch of black pepper
  • Falafel
  • Two 15-ounce cans of chickpeas
  • ½ cup red onion, chopped
  • 1 cup chopped parsley
  • 2 tsp. minced garlic
  • 2 tsp. ground cumin
  • 2 tsp. coriander
  • ¼ tsp. crushed red pepper flakes
  • ½ tsp. sea salt
  • ½ tsp. ground black pepper
  • Juice from 1 lemon
  • 1 egg
  • 1 Tbsp. olive oil
  • 2 Tbsp. whole wheat flour


  1. Stir together tzatziki ingredients in a bowl and refrigerate.
  2. Preheat oven to 375° F. Line a baking sheet with parchment paper and set aside.
  3. Add all ingredients, except whole wheat flour, to a food processor and pulse until well mixed but still slightly chunky. Transfer to a large bowl and stir in whole wheat flour.
  4. Roll falafel mixture into 12 equal-sized balls (¼ cup mixture per falafel), place on the prepared baking sheet and gently press into patties. Lightly mist the tops of the falafel with olive oil nonstick cooking spray.
  5. Bake for 40 minutes, flipping halfway through. Remove from oven when the falafel are golden brown.
  6. While falafel are baking, combine all ingredients for tzatziki in a small bowl.
  7. Serve falafel warm or at room temperature with tzatziki.
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