This Mediterranean pita sandwich is a fresh and flavorful option for lunch or a light dinner. Packed with vegetables, protein, and a tangy sauce, it’s a satisfying meal that can be prepared quickly.
The recipe is simple and allows for customization based on your preferences. You can use various fillings such as grilled chicken, falafel, or roasted vegetables.
Ingredients for a Mediterranean Delight
Creating a Mediterranean pita sandwich starts with selecting the freshest ingredients.
You’ll need pita breads as the base, which provide a warm and soft pocket for the fillings.
Next, choose your protein: grilled chicken or falafel are popular options that complement the vibrant vegetables.
Don’t forget the greens! Mixed greens or spinach add a refreshing crunch, while sliced cucumbers and diced tomatoes bring color and juiciness to the sandwich.
For an extra layer of flavor, consider adding thinly sliced red onions and crumbled feta cheese.
Finally, a drizzle of tzatziki sauce or hummus ties everything together with a creamy, tangy finish.
Preparation Steps to Perfection
Preparation is key to assembling a delicious Mediterranean pita sandwich.
Start by prepping your ingredients: slice the cucumber, dice the tomato, and thinly slice the red onion.
This not only enhances the visual appeal but also ensures that every bite is packed with flavor.
Next, warm the pita breads in a dry skillet over medium heat for about 1-2 minutes on each side.
This step makes the pita more pliable, making it easier to stuff with your fillings.
Assembling Your Pita Sandwich
Once your ingredients are prepped and the pita is warm, it’s time to assemble the sandwich.
Cut each pita in half to create pockets, then start stuffing them with your chosen fillings.
Begin with a layer of mixed greens, followed by your protein choice, and then add the cucumber, tomato, and onion.
For those who enjoy cheese, sprinkle some feta on top for added richness.
Adding the Finishing Touches
The final step is to add your sauce.
Drizzle tzatziki sauce or hummus inside the pita for a burst of flavor that complements the fresh ingredients.
Season with salt and pepper to taste, and your Mediterranean pita sandwich is ready to enjoy!
Serving Suggestions
These pita sandwiches are perfect for a quick lunch or a light dinner.
Serve them immediately for the best taste, or wrap them in foil for a portable meal option.
Pair with a small bowl of extra tzatziki sauce on the side for dipping, and perhaps a handful of fresh herbs for garnish.
Nutritional Benefits
This Mediterranean pita sandwich is not only delicious but also nutritious.
Each serving provides a good balance of protein, healthy fats, and carbohydrates, making it a satisfying meal.
With approximately 350 calories per sandwich, it’s a great option for those looking to maintain a healthy diet without sacrificing flavor.
Easy Mediterranean Pita Sandwich Recipe
This pita sandwich features a warm pita pocket filled with a mix of fresh vegetables, protein, and a zesty sauce. The recipe takes about 20 minutes from start to finish and serves 2 people.
Ingredients
- 2 pita breads
- 1 cup cooked chicken, sliced or diced (or falafel for a vegetarian option)
- 1 cup mixed greens or spinach
- 1 medium cucumber, sliced
- 1 medium tomato, diced
- 1/4 red onion, thinly sliced
- 1/4 cup feta cheese, crumbled (optional)
- 1/4 cup tzatziki sauce or hummus
- Salt and pepper to taste
Instructions
- Prep the Ingredients: Slice the cucumber, dice the tomato, and thinly slice the red onion.
- Warm the Pita: Heat the pita breads in a dry skillet over medium heat for about 1-2 minutes on each side until warm and pliable.
- Assemble the Sandwich: Cut the pita in half to create pockets. Stuff each pocket with mixed greens, chicken (or falafel), cucumber, tomato, and onion.
- Add Cheese and Sauce: Sprinkle feta cheese on top if using, and drizzle with tzatziki sauce or hummus. Season with salt and pepper to taste.
- Serve: Enjoy the pita sandwiches immediately, or wrap them in foil for a portable meal.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Servings: 2 sandwiches
- Calories: 350kcal
- Fat: 15g
- Protein: 25g
- Carbohydrates: 30g