Six low FODMAP falafels on a plate with lettuce

Low FODMAP falafel with millet

Yesterday I ate something amazing! It is great to make something of which you don’t have a clue whether it will be good or not and then it turns out to be great! This time that was low FODMAP falafel with millet. 

I love falafel, but I do not tolerate a large amount of chickpeas. That is why I went to look for an alternative way to make falafel and I found it on the blog My Gut Feeling.

The recipe uses a smaller amount of chickpeas, millet, oil, lemon juice, salt, pepper and cumin for the falafel and a delicious sauce of tahini and lemon juice to drizzle on top.

Like this, you make a low FODMAP falafel, that still contains some chickpeas, but not too much so that it won’t give you any problems. 

Millet is not so well known in the Netherlands. I didn’t know it existed until a few weeks ago. A Polish friend of mine uses it often (in Poland it is used a lot) and she told me you can use it in many recipes.

She even made brownies with it. I love it, it is a great gluten-free variation on rice, pasta and quinoa and apparently also really good for falafel! You can buy millet for example from the Bob’s Red Mill

I find this recipe a great way to still eat falafel when you have to follow a low FODMAP diet! It is not 100% the same as the real deal, of course, but because the low FODMAP falafel still contains some chickpeas, you still get that delicious falafel flavour. I love it! 

If you love chickpeas, definitely also check out my low FODMAP recipe for hummus and my falafel bowl recipe!

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My food bucket list for 2016 -

Low FODMAP falafel with millet

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5 from 1 review

  • Author: Karlijn
  • Total Time: 1 hour 5 min
  • Servings: 12 falafels 1x
  • Diet: Gluten Free


Delicious low FODMAP falafel with millet. Soft on the inside and crunchy on the outside with a tahini sauce. Low FODMAP, vegan and gluten-free. A perfect meal!



For the low FODMAP falafel

  • 84 g (1/2 cup) canned chickpeas
  • 100 g (1/2 cup) millet (measured uncooked)
  • 2 tbsp olive oil
  • Juice of half a lemon
  • 1/2 tsp of ground cumin
  • Salt and pepper
  • 2 tbsp gluten free flour
  • 1 tsp baking soda

For the sauce

  • 2 tbsp of tahini
  • 2 tbsp lemon juice
  • Optional: some olive oil
  • A pinch of salt


  1. Pre-heat the oven to 180 degrees Celsius (350 F).
  2. Bring a small amount of water to boil and add the millet. Boil the millet for 15 minutes until the water has absorbed.
  3. In the meantime put the drained chickpeas, olive oil, lemon juice, cumin, pepper and salt together in a bowl and use a foodprocessor to make it into a paste. Put it in a bigger bowl together with the cooked millet, flour and baking soda. Mix everything together well.
  4. With your hands form balls of the mixture and flatten them a bit so they get the oval shape of falafels. Put them on a baking tray covered with baking parchment. You can make about 12 falafels out of the mixture.
  5. Put the falafels in the oven for 25 minutes until they have lightly browned.
  6. While the falafels are in the oven you can make the sauce by simply adding the lemon juice, tahini and salt together and stirring it through well (if you want you can add a bit of olive oil).
  7. Serving tip: you can serve the falafels in a lettuce wrap or gluten-free pitta bread. It is also nice to serve them on top of some greens and to eat them together with some rice and vegetables.


Chickpeas are low FODMAP up to 42 g (1/4 cup) per portion. If you stick to the serving size of 1 portion (half of the recipe or 6 falafels) of falafel per serving, you will stay within the low FODMAP limits.

Tahini is low FODMAP up to a tablespoon at a time. If you eat one serving size at a time you will stay below the maximum amount.

  • Prep Time: 40 min
  • Cook Time: 25 min
  • Category: Dinner
  • Method: Baking
  • Cuisine: Middle Eastern
Low FODMAP falafels on a plate with lettuce

Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen. 

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