Can you eat falafel on keto?

In this article, we are going to discuss and answer the question “Can you eat falafel on keto?”. I will also define falafel and its nutritional value. I will go into details concerning the ingredients that are high in carbs and how you can replace them with low carbs alternatives. I will also include a recipe for low carbs falafel and some dish ideas. 

Can you eat falafel on keto?

No, you can not eat falafel on the keto diet. Falafel contains two components that are high in carbs.  It contains chickpeas and flour. Both of which are not considered keto-suitable ingredients.

What are falafels?

Falafel is a Middle Eastern dish that is suitable for vegans and vegetarians. It contains no meat of any kind. It is composed of chickpeas, flour, herbs, onions, and spices. It is deeply fried and served with sauce. Usually, it is made into a sandwich in pita bread and served with sauce. Some eat it on its own. 

What is the nutritional information of falafel?

100 grams serving which is  6 small patties of falafel contains the following nutrients 

  • Calories: 333 kcal
  • Protein: 13.3 grams
  • Carbs: 31.8 grams
  • Fat: 17.8 grams
  • Fiber: 4.9 grams

Falafel is rich in vitamin B6, manganese, copper, folate, magnesium, iron, phosphorus, zinc, riboflavin, and potassium. 

What are the high carbs ingredients?

Two ingredients actually make falafel high in carbs, flour, and chickpeas. 

Chickpeas 

A cup of chickpeas contains 121 grams of carbs and 65 grams of net carbs. Chickpeas’ carbs are 67% of the calories, and the rest are protein and fat. Which means that the majority of it is from carbs. Chickpeas are considered legumes that should be eaten in moderation.

Flour

A cup of flour is high in carbs too, it contains 95 grams and 91.3 grams of net carbs. Flour is used in many cooked goods that should be avoided on a keto diet. 

You can replace flour with almond flour. Coconut flour is highly absorbent and will make the falafel dry.  You can also use half almond flour and half walnut flour.

How can I make keto-friendly low carbs falafel at home?

It is not a challenging task to switch to making this falafel at home. This recipe switches flour with almond flour, a much lower carbs alternative. 

You can also use walnut flour. It replaces chickpeas with cauliflower crumbs to give it a similar texture to chickpeas. It uses xanthan gum as a thickener and stabilizer in this recipe. Since flour is omitted and no gluten to make the paste thick, xanthan gum can be used. 

The recipe’s ingredients are cilantro, onions, garlic, parsley, cauliflower chunks, almond flour, egg, cumin, xanthan gum, turmeric, cumin, and salt. It only contains 2 grams of net carbs per serving, 52 calories, 3.5 grams of fat, 1.8 grams of fiber, and 2.5 grams of protein. You can find the recipe here. https://imhungryforthat.com/keto-falafel/

You can use an air fryer instead of deep frying to reduce the trans fat content.  Trans fat is harmful to your body and should be limited. 

How many carbs can I eat per day on the keto diet?

You can eat from 20 to 50 grams of carbs per day. Yet it is best to stay on the lower limit to achieve ketosis. It is a crucial step in the keto diet to ensure the switch in energy sources. It switches from glucose to ketone bodies. 

The cells no longer break down glycogen into glucose for energy, they use fat as a source of energy. Ketosis does not happen overnight, it needs 2 to 3 days to start, and staying on it is important for the weight loss process.

What are some alternatives to falafels?

You can have multiple varieties that can substitute falafels and provide more fat and protein. Meats are highly rich in protein and fat. You can grill a seasoned chicken breast with olive oil or avocado oil. 

Get some cauliflower, broccoli, or zucchini and grill them and you get yourself a delicious plate.  Chicken breast packs no extra carbs and provides 31 grams of protein and 3.6 grams of fat.

Make a dish with seafood. Fish are rich in omega-3 fatty acids that are highly nutritious and heart healthy. Other seafood options include crabs, crab legs, and shrimps.

Conclusion

In this article, we discussed and answered the question “Can you eat falafel on keto?”. I also defined falafel and its nutritional value. I went into details concerning the ingredients that are high in carbs and how you can replace them with low carbs alternatives. I also included a recipe for low carbs falafel and some dish ideas. 

References 

https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/nutrients

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.