Is falafel keto friendly? – Calories, Nutrition and Keto Recipes

Is falafel Keto-Friendly?

Unfortunately, traditional falafel is not keto-friendly. The main ingredient in falafel is chickpea, which is high in carbohydrates. A ketogenic diet emphasizes high fat, moderate protein, and extremely low carbohydrate intake. This means foods like falafel, which are rich in carbohydrates, are generally not suitable for people adhering to a ketogenic diet.

Nutritional Facts About falafel

Falafel is a rich source of proteins and fiber that primarily comes from chickpeas. However, it is also high in carbohydrates, therefore it’s not suitable for a ketogenic diet.

What is the Average Weight?

A typical serving size of falafel is around 50-60 grams, or about 2 inches in diameter. However, the actual weight may vary depending on the specific recipe and size of the falafel balls.

Additional Information About falafel

In addition to being a rich source of protein and fibers, falafel is also packed with various minerals and vitamins including iron, manganese, copper, magnesium, phosphorus, Vitamin B6, and folate. It’s also a good source of sodium.

Other Foods To Match With

Being a Middle Eastern dish, falafel typically goes well with tahini sauce, hummus, pickled vegetables, fresh salads, and is frequently served in a pita. Please note that these are not necessarily keto-friendly pairings. For a keto-friendly meal, you could pair falafel with low carb vegetables, keto-friendly dips or sauces, or use it as a protein source in salads, while being mindful of the total carbohydrate content.

8 Famous Keto-Friendly Dishes To Try

Falafel, a popular Middle Eastern dish, is traditionally made from chickpeas or fava beans, both of which are not keto-friendly due to their high carbohydrate content. However, there are substitutes and modifications you can make to enjoy a keto-friendly version of falafel.

1. Keto-Friendly Falafel with Almond Flour

If you’re craving falafel on a keto diet, try making it with almond flour. This provides a similar consistency to traditional falafel but without the high carbohydrate content. These are flavored with cumin, coriander, and fresh parsley, served with a dash of tzatziki sauce.

2. Cauliflower Falafel

Another alternative for making falafel keto-friendly is to use cauliflower instead of chickpeas. Cauliflower is low in carbs and offers a good texture. With the right spices, this dish could satisfy your falafel cravings while keeping you on your keto diet.

3. Falafel Salad with Low-Carb Hummus

Here we replace the conventional falafel with a lower carb almond and cauliflower-based version and pair it with a refreshing cucumber and tomato salad. A keto-friendly low-carb hummus made with macadamia nuts adds creaminess and flavor to this dish.

4. Zucchini Falafel Bites

Zucchini can be used to create a falafel-like dish, enjoying the same spices but without the carbs. These bites are great for snacking, served with a cooling yogurt sauce they come in at just 4 grams of carbohydrates each.

5. Falafel-Stuffed Peppers

In this option, the bell peppers are stuffed with a tasty meat and almond-flour mixture replicating the flavors of a falafel. The peppers serve as a great low-carb vehicle providing a crunchy contrast to the soft falafel stuffing.

6. Falafel Spiced Skillet Chicken

Take the taste of falafel and infuse it into this skillet chicken dish. With this recipe, the falafel spices combine with chicken and veggies to ensure a mouth-watering low-carb meal that sticks within your keto guidelines.

7. Falafel Flavored Egg Muffins

This is a protein-packed breakfast option that uses falafel spices for flavoring. These egg muffins also feature veggies, like spinach and bell peppers, with each muffin containing only 2 grams of net carbs.

8. Keto Falafel Wraps

Rather than a grain-based wrap, these keto falafel wraps use a low carb lettuce wrap and almond-based falafel balls. Served with a tangy sauce made from strained yoghurt, mint, cucumber and garlic, this dish is a symphony of Middle Eastern flavors in a low-carb package.

Frequently Asked Questions about falafel and Keto

Is falafel considered keto-friendly?

Falafel is not typically considered keto-friendly because it is traditionally made from chickpeas, which are high in carbohydrates. A keto diet emphasizes high fat, moderate protein, and very low carbs – usually under 20-50 grams of net carbs per day. Because a serving of falafel can have up to 40 grams of carbs, it’s generally not suitable for a ketogenic diet.

What are the nutritional components of falafel?

Traditional falafel has a high number of calories and carbs, but is also packed with fiber and protein. A standard serving (100 grams) of falafel may contain up to 370 calories, 13 grams of protein, 45 grams of carbs, 10 grams of fiber, and 17 grams of fat. The nutritional content can vary depending on the recipe and cooking method.

Are there any low-carb alternatives to traditional falafel?

Yes, there are several keto-friendly versions of falafel that use low-carb ingredients instead of chickpeas. For example, zucchini or cauliflower can be used as the primary ingredient. These alternatives can be seasoned with the same herbs and spices used in traditional falafel, so they retain much of the original flavor.

Why are chickpeas not suitable for a keto diet?

Chickpeas, like most legumes, are high in carbohydrates. While they’re packed with healthy nutrients and provide a good source of protein, their carb count is too high for a ketogenic diet. One cup of cooked chickpeas contains around 45 grams of carbs, which is typically more than the total daily allowance on a keto diet.

If I’m on a keto diet, can I eat falafel in moderation?

While moderation is key to any diet, even small amounts of falafel can be too carb-heavy for those on strict ketogenic diet plans. Keto dieters aim for a very low carb intake, often aiming for no more than 20-50 grams of net carbs per day, including those from fiber. Even a small serving of falafel can push this limit. Therefore, it’s generally recommended to avoid falafel if you’re adhering to a strict ketogenic diet.

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