These pumpkin falafel are crispy on the outside, soft and flavorful on the inside, and totally addictive.
I love them stuffed in warm pita or tossed on top of a big salad with the creamy maple tahini drizzle.
The pumpkin adds moisture and richness, while the chickpeas give that classic falafel texture. They’re cozy, protein-packed, and work whether you bake or fry them.
Why I Love This Recipe
The first time I made this was on a rainy fall afternoon when I had leftover canned pumpkin in the fridge and didn’t want to waste it. I was craving something cozy but still fresh, and falafel just sounded right. The result? Crispy, satisfying, and so flavorful — I’ve been hooked ever since.
- Pantry-friendly and budget-friendly
- Bakes beautifully or fries up golden and crisp
- The maple tahini drizzle is sweet, salty, and tangy all at once
- Perfect for meal prep
- Packs well in lunchboxes or bowls
Makes: 4 servings (about 16 falafel)
Prep time: 15 minutes
Cook time: 25 minutes
Total time: 40 minutes
What You’ll Need
For the Falafel:
- 1 (15-ounce) can chickpeas, drained and rinsed
- ½ cup canned pumpkin puree
- ¼ cup chopped fresh parsley
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- ½ teaspoon ground coriander
- ¼ teaspoon cayenne (optional)
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 tablespoon lemon juice
- ½ teaspoon baking powder
- ¼ cup oat flour (or more as needed)
- Olive oil (for brushing or frying)
For the Maple Tahini Drizzle:
- ¼ cup tahini
- 1 tablespoon maple syrup
- 1 tablespoon lemon juice
- 2 tablespoons warm water
- Pinch of salt
Pro Tips
- If the falafel mix feels too wet, add more oat flour 1 tablespoon at a time
- Use a cookie scoop for evenly sized falafel balls
- Wet your hands slightly to keep the mixture from sticking
- Chill the mixture for 10–15 minutes if you want firmer falafel
- The drizzle keeps in the fridge for up to 5 days
Tools Required
- Food processor
- Baking sheet or frying pan
- Parchment paper (for baking)
- Mixing bowl
- Measuring cups & spoons
- Small whisk or fork
Substitutions and Variations
- Use almond flour instead of oat flour for a grain-free option
- Add chopped cilantro or mint for a flavor twist
- Use white beans instead of chickpeas for a smoother texture
- Add a pinch of smoked paprika for depth
- Drizzle with sriracha-tahini instead of maple tahini for heat
Make Ahead Tips
- Prepare the falafel mixture up to 2 days ahead and store in the fridge
- Cooked falafel can be reheated in the oven or air fryer
- The maple tahini drizzle can be made 4–5 days in advance
Full Recipe & Instructions
Step 1: Process Falafel Ingredients
In a food processor, combine 1 (15-ounce) can drained chickpeas, ½ cup pumpkin puree, ¼ cup chopped parsley, 2 cloves minced garlic, 1 teaspoon cumin, ½ teaspoon coriander, ¼ teaspoon cayenne (optional), ½ teaspoon salt, ¼ teaspoon black pepper, 1 tablespoon lemon juice, ½ teaspoon baking powder, and ¼ cup oat flour. Pulse until well blended but still a bit chunky. Add more oat flour if needed to form a soft, scoopable dough.
Step 2: Scoop and Shape
Using a small cookie scoop or spoon, form the mixture into balls (about 1½ tablespoons each). Lightly press to shape into round, compact falafel.
Step 3: Bake or Fry
To Bake: Preheat oven to 400°F (200°C). Place falafel on a parchment-lined baking sheet and brush lightly with olive oil. Bake for 20–25 minutes, flipping halfway, until golden and crisp on the outside.
To Fry: Heat 2–3 tablespoons olive oil in a skillet over medium heat. Fry falafel for 2–3 minutes per side until deeply golden and crispy. Drain on paper towels.
Step 4: Make the Maple Tahini Drizzle
In a small bowl, whisk together ¼ cup tahini, 1 tablespoon maple syrup, 1 tablespoon lemon juice, 2 tablespoons warm water, and a pinch of salt until smooth and pourable.
Step 5: Serve
Serve falafel warm on a plate or in pita bread with fresh greens and a generous drizzle of maple tahini sauce. Garnish with chopped parsley and sesame seeds if you like.
Leftovers & Storage
- Store cooked falafel in an airtight container in the fridge for up to 4 days
- Freeze uncooked falafel balls for up to 2 months
- Reheat in a skillet, oven, or air fryer until crispy
- Keep sauce in the fridge in a jar for up to 5 days
Macros Information (Per Serving – 4 falafel + sauce)
- Calories: 270
- Protein: 9g
- Carbs: 24g
- Fat: 15g
- Fiber: 6g
- Sugar: 4g
Why This Recipe Works (Quick Science)
- Pumpkin adds moisture and acts as a binder, replacing the need for eggs
- Baking powder lightens the texture, making the falafel fluffier inside
- Oat flour helps firm the dough without drying it out
- Tahini emulsifies with maple syrup and lemon, creating a smooth, balanced drizzle
Common Mistakes
- Over-blending the mixture — it should still have some texture
- Too much flour — makes the falafel dry and crumbly
- Not flipping during baking — you’ll miss out on even browning
- Skipping oil — even baked falafel needs a little oil for crispiness
- Using cold water in sauce — warm water makes it mix easier
What to Serve With
- Warm pita or flatbread
- Arugula or baby greens
- Couscous or quinoa
- Pickled red onions
- Roasted sweet potatoes
FAQ
Can I use fresh pumpkin instead of canned?
Yes, just roast and mash it well. You’ll need about ½ cup.
Can I make this gluten-free?
It already is if you use certified GF oat flour.
Can I air-fry the falafel?
Definitely. Spray lightly with oil and air fry at 375°F for about 10–12 minutes, flipping halfway.
Can I double the recipe?
Yes, it doubles perfectly and stores well too.
Is the sauce sweet?
It’s lightly sweet from the maple syrup but balanced by the lemon and tahini.
Let’s Get Cooking
Hope these pumpkin falafel bring a little golden crispy magic to your kitchen. Whether you bake them or fry them, don’t skip the drizzle — it ties everything together. If you try them out, leave a comment and let me know how it went!