Easy Greek Pita Sandwich with Chickpeas

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. 

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.

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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.

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.

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

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.

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.

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

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. 

Check Out These Other Insanely Good Sandwich and Wrap Recipes!

• Black Bean Quinoa Burgers
• Falafel Wrap Recipe
• Vegan Shawarma
• Vegan Reuben
• Grilled Cheese With Pickles
• Vegan Shawarma
• Sourdough Grilled Cheese Sandwich
• Indian Spiced Vegetarian Sloppy Joes
• Vegan Chicken Sandwich

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!

🎥 Watch How to Make It

https://youtu.be/yDYHTlEUTDg

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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 minutes mins

Cook Time30 minutes mins

Total Time40 minutes 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.

Notes

Tools and Equipment You’ll Need

• Mixing Bowls
• Large NonStick Skillet
• Measuring Cups & Spoons
• Garlic press
• Chopping Knife
• Cutting Board

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