Lunch

Falafel Pitta with Tahini Yogurt and Pickles

Name: Falafel Pitta with Tahini Yogurt and Pickles
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 100 g Falafel; 1 pitta, about 60 g Wholemeal pitta; 50 g Greek yogurt, 0% fat; 2 tsp (10 g) Tahini; A squeeze Lemon juice; 40 g Gherkins; 60 g Tomato; 40 g Red cabbage; A few sprigs Fresh parsley; A pinch Salt

Falafel from a chilled pack heated until crisp, in a wholemeal pitta with a tahini yogurt, gherkins, tomato and red cabbage. 24 g of protein for 517 kcal.

Calories: 517kcal
Protein: 24g
Fat: 19g
Carbs: 62g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

Gluten
Milk
Sesame

Shop-bought falafel is usually bound with wheat flour and often contains sesame. Check the packet.
Pickles in vinegar often list sulphites. Check the jar.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Falafel100 g
Four or five from a chilled pack. They run from 15 g to 30 g each, so go by the weight rather than the count. Chilled, as sold.
Wholemeal pitta1 pitta, about 60 g
Greek yogurt, 0% fat50 g
Tahini2 tsp (10 g)
More than half fat. Two teaspoons flavours 50 g of yogurt; more turns it into a paste.
Lemon juiceA squeeze
Gherkins40 g
Tomato60 g
Red cabbage40 g
Fresh parsleyA few sprigs
SaltA pinch

Method

Heat the falafel in a dry pan over a medium heat for eight minutes, turning, until the outsides crisp. The oven at 200°C for twelve minutes does the same.
Stir the tahini and lemon into the yogurt with a pinch of salt and a splash of water until it drops off the spoon.
Warm the pitta and split it. Line it with the shredded cabbage and sliced tomato, push the falafel in, add the gherkins and spoon the sauce over with the parsley.

Worth knowing

Falafel is fried chickpea, and a chilled pack is about 12% fat before you add a sauce. The tahini and yogurt are the second half of the 19 g of fat.
Falafel from a pack usually has wheat flour in it, so it carries the gluten flag. Check the label if that matters to you.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.