Cottage Cheese Falafel Pita

Soft pita stuffed with crispy falafel made with chickpeas, herbs, and creamy cottage cheese—fresh, satisfying, and protein-packed.

👋 Let’s Make Something That Hits Every Craving

This Cottage Cheese Falafel Pita is my answer to wanting something hearty and satisfying, without being heavy. The cottage cheese makes the falafel moist on the inside and extra protein-rich, while still giving you that crispy, golden outside we all love. Stuff it in warm pita with veggies and a drizzle of yogurt or tahini sauce, and you’ve got a meal that’s honestly kind of magical.

this recipe!

🍽 Servings & Time

• Servings: 4 (makes about 12 small falafel)
• ⏱ Prep Time: 15 minutes
• 🔥 Cook Time: 15 minutes
• ✅ Total Time: 30 minutes

❤️ Why I Love This Recipe

This one came from craving falafel but not wanting to deep fry or wait hours for dried chickpeas. The cottage cheese gives it a soft, rich center and helps bind everything together without eggs.

• Crispy outside, creamy inside
• Cottage cheese adds protein and creaminess
• Quick—no deep fryer or soaking beans needed
• Bakes or pan-fries perfectly
• Great for lunch or meal prep

🔬 Why This Recipe Works (Quick Science)

• Cottage cheese adds moisture, protein, and structure
• Canned chickpeas make it fast, while oats bind the mixture
• Baking powder gives the falafel lightness
• Pan-frying forms a crisp crust without deep frying

🧠 Meal Plan Ideas

• Pack in a lunchbox with pita and chopped veggies
• Serve as falafel bowls with rice or quinoa
• Meal prep the mixture and cook as needed
• Wrap in lettuce cups for low-carb option

⚠️ Common Mistakes to Avoid

• Over-blending – pulse, don’t puree
• Wet mixture – too much moisture means soggy falafel
• Skipping chilling time – helps the mixture firm up
• Pan too hot – will burn before it crisps

🧂 What You’ll Need

Falafel:

• 1 (15 oz) can chickpeas, drained and rinsed
• ½ cup small curd cottage cheese
• ½ cup rolled oats
• ¼ cup chopped onion
• 2 garlic cloves, minced
• 1 cup fresh parsley (loosely packed)
• 1 tsp cumin
• ½ tsp coriander
• ½ tsp salt
• ½ tsp baking powder
• 2 tbsp olive oil (for pan-frying)

For Serving:

• 4 pita breads
• Chopped lettuce, cucumber, tomato
• Tahini sauce or plain yogurt

🛠 Tools You’ll Need

• Food processor
• Skillet or nonstick pan
• Spatula
• Bowl + spoon
• Measuring spoons
• Knife and cutting board

🔁 Substitutions & Variations

• Sub Greek yogurt for cottage cheese (thicker texture)
• Add a pinch of red pepper flakes for heat
• Use cilantro instead of parsley
• Try it baked instead of pan-fried
• Use whole wheat or gluten-free pita

⏳ Make-Ahead Tips

• Falafel mix can be made 1 day ahead
• Uncooked patties freeze great—just thaw and cook
• Cooked falafel keeps in the fridge for 3–4 days

👣 Step-by-Step Instructions

Step 1: Blend the falafel mixture

Add chickpeas, cottage cheese, oats, onion, garlic, parsley, cumin, coriander, salt, and baking powder to a food processor. Pulse until combined but still textured.

Step 2: Form falafel patties

Scoop out the mixture and shape into small balls or patties, about 1½ inches wide. Set on a plate and chill for 10 minutes.

Step 3: Cook the falafel

Heat 2 tbsp olive oil in a skillet over medium heat. Cook falafel for 3–4 minutes per side, until golden brown and crispy.

Step 4: Warm the pita

Wrap pita in foil and warm in a 350°F oven for 5 minutes until soft and pliable.

Step 5: Assemble your pita

Slice pita in half and gently open. Stuff with lettuce, tomato, cucumber, and 2–3 falafel. Drizzle with tahini or yogurt.

🧊 Leftovers & Storage

• Store cooked falafel in an airtight container for 3–4 days
• Reheat in a skillet or toaster oven
• Freeze uncooked patties with parchment between

🔢 Exact Macros (Per serving with pita and veggies)

• Calories: 390
• Protein: 19g
• Fat: 17g
• Carbs: 40g
• Fiber: 8g
• Sugar: 4g

🍽 What to Serve With

• Simple cucumber + yogurt salad
• Roasted carrots or sweet potatoes
• Side of hummus or baba ganoush
• Quinoa or tabbouleh

❓ FAQ

Can I bake the falafel?
Yes! Bake at 400°F on parchment for 20–25 mins, flipping halfway.

Do I need to press the cottage cheese?
Nope! The oats will absorb extra moisture.

Can I freeze them?
Yes—freeze the raw patties and cook straight from frozen or thaw overnight.

Can I use dried chickpeas?
Only if you soak and cook them first. Canned is faster.

🌯 Wrap It Up

This falafel pita is seriously crave-worthy. The cottage cheese gives it something special—don’t knock it ’til you try it! If you make it, let me know how it turns out and what toppings you went with.