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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

Easy Greek Pita Sandwich with Chickpeas

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Packed with veggies and chickpeas, this Stuffed Pita Sandwich with Yogurt Sauce is perfect for an easy, plant-based, healthy lunch! This filling dish is made with fresh cucumbers, garlic, mint, whole wheat pitas, chickpeas, arugula, tomatoes, and seasonings that create a vibrant, delicious meal. 

pita sandwich with chickpeas, arugula, tomato, and yogurt sauce served on a wooden cutting board

We love this Greek pita sandwich recipe because they’re easy to meal prep ahead of time, easy to assemble, and taste great! And on especially busy days, I don’t really have a ton of time cook, so having quick and healthy meal options is a must.

Latest Recipe Video!

Pan-frying the chickpeas gives them a perfect crunchy texture, and the homemade lime tzatziki sauce adds a nice cooling element to the dish.

This simple sandwich recipe is also modifiable to fit everyone’s tastes, and can be ready in just about 30-40 minutes.

You can enjoy one whole sandwich for about 400 calories, and I promise you will feel full and satisfied at the end of your meal!

How to Make Easy Pita Sandwiches

Recipe Ingredients and Notes

  • Greek Yogurt: To give the yogurt sauce more protein, I recommend plain Greek yogurt instead of regular yogurt.
  • Cucumber: For added brightness to the yogurt sauce
  • Whole Wheat Pita Halves: A whole grain, high fiber alternative to white pita bread for a healthy twist!
  • Chickpeas: This acts as the “meat” in our sandwiches — think of it as a plant-based alternative to chicken pita pockets or meat filled pita sandwiches.
  • Spices and Herbs: Olive Oil, Garlic (or Garlic Powder), Mint, Lime Juice, Salt, Cumin, Paprika, Red Pepper, Lemon Juice, Black Pepper all give both the yogurt sauce and pita sandwiches great flavor.
  • Arugula: Adds a nice peppery bite to the sandwiches.
  • Tomato: For an additional sandwich topping.

Step by Step Instructions

Step 1: Shred cucumber. Combine yogurt, mint, lime juice, 1/8 teaspoon salt, garlic, and cucumber in a small bowl, set aside. This will act as a tzatziki sauce in these Greek pita sandwiches.

yogurt sauce ingredients in a bowl

Step 2: Place chickpeas in a single layer on paper towels. Cover with additional paper towels; pat dry. Heat a large skillet over medium heat. Add 2 tsp oil to pan; swirl to coat. Add chickpeas to pan; sauté 10 minutes or until lightly browned and crispy, stirring frequently. Remove chickpeas from pan using a slotted spoon; drain on paper towels.

chickpeas being roasted in a pan

Step 3: In a medium bowl, combine remaining salt, chickpeas, cumin, paprika, and red pepper and toss well to coat.

chickpeas in a bowl

Step 4: In a large mixing bowl, combine 1 tbsp olive oil, lemon juice, and black pepper, stirring well with a whisk. Add arugula; toss gently to coat. Add chickpea mixture; toss to coat.

chickpeas and arugula in a bowl

Step 5: Make the pita sandwiches! Fill each pita half with about 2/3 cup chickpea/arugula mixture, a couple tomato slices, and 2 tablespoons sauce. Serve immediately.

pita sandwich with chickpeas, arugula, tomato, and yogurt sauce served on a wooden cutting board

What Makes This Pita Sandwich Recipe Healthy?

  • Low Calorie: Two stuffed pita sandwiches (two halves) will run you only about 430 calories!
  • Vitamins and Minerals: Potassium, fiber, magnesium, vitamin A, vitamin C, iron, copper, and folate can be found in these incredible pita sandwiches. 
  • High in Protein and Fiber: One serving of these pita pockets will give you 18 grams of plant based protein and 12 grams of heart healthy fiber.

Recipe FAQs

What Is A Pita Sandwich?

A pita sandwich is basically similar to a traditional sandwich, but it’s a piece of flatbread that is stuffed with ingredients (versus 2 slices of bread that hold ingredients between them). Whole wheat pita is soft and has a mild flavor and is much healthier than its white pita counterpart.

Will Kids Enjoy These Sandwiches?

I recommend modifying these pita sandwiches to suit your kids’ tastes. If your child doesn’t like raw veggies, replace the arugula and tomatoes with cooked veggies of their choice. If your child doesn’t want sauce, leave it off. The great thing about these sandwiches is they are so easy to modify so they can please even the pickiest of eaters!

Can You Meal Prep Pita Sandwiches?

These pita sandwiches are best when you can eat them fresh, so I don’t recommend assembling them ahead of time to enjoy for lunch throughout the week. However, you can meal prep these sandwiches and keep each of the toppings separately in your fridge, so the morning of all you have to do is assemble them! I like to prepare the sauce, veggies and chickpeas and store them in separate containers in the fridge. Then when I’m ready to serve, I’ll just heat the pitas and assemble. Super easy!

pita sandwich with chickpeas, arugula, tomato, and yogurt sauce served on a wooden cutting board

Recipe Variations

  • Add different veggies: Try some fresh veggies like diced red onion or red peppers; or roasted veggies like carrots or even roasted sweet potatoes for additional color and flavor.
  • Try different greens: Swap the arugula for spinach, kale, or green lettuce.
  • Try different toppings: A drizzle of balsamic vinegar would taste great on these pitas instead of the yogurt sauce! You can also sprinkle on any of your favorite chopped herbs. Oregano, parsley, or basil would all be great options that pair with the mint. 
  • Add cheese: Feta cheese or goat cheese would taste great on these pita sandwiches

Top Tips For Making The Best Pita Sandwich

  • Don’t assemble the sandwiches until you are ready to serve them. This will prevent them from becoming soggy. 
  • Prepare the yogurt sauce ahead of time and refrigerate to allow time for the juices and flavors to really marry together and become even more flavorful.
  • Feel free to add on any extra vegetables or toppings to fit your preferences. 
pita sandwich with chickpeas, arugula, tomato, and yogurt sauce served on a wooden cutting board

Check Out These Other Insanely Good Sandwich and Wrap Recipes!

If you have tried these Pita Sandwiches or any other recipe on my blog, then please rate it and let me know how it turned out in the comments below! You can also FOLLOW ME on FACEBOOK, TWITTER, INSTAGRAM, and PINTEREST to see more delicious, healthy, family friendly food!

pita sandwich with chickpeas, arugula, tomato, and yogurt sauce served on a wooden cutting board
Print Recipe
5 from 5 votes

Greek Pita Sandwiches with Yogurt Sauce

Packed with veggies and chickpeas, this Stuffed Pita Sandwich with Yogurt Sauce is perfect for an easy, plant-based, healthy lunch! This filling dish is made with fresh cucumbers, garlic, mint, whole wheat pitas, chickpeas, arugula, tomatoes, and seasonings that create a vibrant, delicious meal.
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Main Course
Cuisine: Greek
Servings: 6 servings
Calories: 437kcal
Author: Anjali Shah

Ingredients

  • 1 cup plain 2% low-fat Greek yogurt
  • 3 tbsp chopped fresh mint
  • 2 tsp fresh lime juice
  • ⅛ + ½ teaspoon kosher salt divided
  • 2 garlic cloves minced (use more if you like things super garlicky. You can also use garlic powder).
  • 1 cucumber about 8 ounces, peeled, seeded, and shredded
  • 6 whole-wheat pitas halved
  • 30 oz chickpeas (garbanzo beans), rinsed and drained 2 cans
  • 3 tbsp extra virgin olive oil divided
  • 2 tsp ground cumin
  • 2 tsp smoked paprika
  • ¼ tsp ground red pepper
  • 1 tbsp fresh lemon juice
  • ¼ tsp ground black pepper
  • 8 cups loosely packed arugula
  • 12 1/4-inch-thick tomato slices
  • 2 tbsp olive oil divided

Instructions

  • Shred cucumber. Combine yogurt, mint, lime juice, 1/8 teaspoon salt, garlic, and cucumber in a small bowl, set aside.
  • Place chickpeas in a single layer on paper towels. Cover with additional paper towels; pat dry. Heat a large skillet over medium-high heat. Add 2 tsp oil to pan; swirl to coat. Add chickpeas to pan; sauté 10 minutes or until lightly browned and crispy, stirring frequently. Remove chickpeas from pan using a slotted spoon; drain on paper towels.
  • Combine remaining 1/2 teaspoon salt, chickpeas, cumin, paprika, and red pepper in a medium bowl; toss well to coat.
  • Combine 1 tbsp olive oil, lemon juice, and black pepper in a small bowl, stirring well with a whisk. Add arugula; toss gently to coat. Add chickpea mixture; toss to coat.
  • Fill each pita half with about 2/3 cup chickpea mixture, a couple tomato slices, and 2 tablespoons sauce. Serve immediately.

Video

https://youtu.be/yDYHTlEUTDg

Notes

Tools and Equipment You’ll Need
Top Tips For Making Pita Sandwiches
  • Don’t assemble the sandwiches until you are ready to serve them. This will prevent them from becoming soggy. 
  • Prepare the yogurt sauce ahead of time and refrigerate to allow time for the juices and flavors to really marry together and become even more flavorful.
  • Feel free to add on any extra vegetables or toppings to fit your preferences. 
Adapted from CookingLight

Nutrition

Serving: 2halves | Calories: 437kcal | Carbohydrates: 57g | Protein: 18g | Fat: 17g | Saturated Fat: 3g | Cholesterol: 2mg | Sodium: 720mg | Potassium: 646mg | Fiber: 12g | Sugar: 5g

Posted In…

Sandwiches ·

Sandwiches are so versatile and kid-friendly. Try a warm panini loaded with healthy ingredients or a spicy samosa wrap with tons of Indian flavor.

On a budget? My black bean burgers are delicious without breaking the bank!

12 responses to “Easy Greek Pita Sandwich with Chickpeas”

  1. Is there anything chickpeas can’t improve? This recipe looks fabulous and easy – can’t wait to try it out!5 stars

  2. These veggie & chickpea sandwiches are so easy to make, hearty & delicious. The yogurt topping adds a delicious creaminess.5 stars

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