Here’s a full, detailed recipe for a Chickpea & Feta Pita with Veggies and Yogurt Sauce, complete with description, timing, and helpful Q&A
Chickpea & Feta Pita with Veggies and Yogurt Sauce
A light, fresh, high-protein Mediterranean-style meal
This Chickpea & Feta Pita is the perfect balance of creamy, crunchy, tangy, and refreshing. Soft warm pita is stuffed with seasoned chickpeas, crisp veggies, salty feta, and a cool lemon-garlic yogurt sauce. It’s quick, healthy, and great for lunch or a light dinner
Time Overview
Prep Time: 15 minutes
Cook Time: 5 minutes (optional, to warm chickpeas or toast pita)
Total Time: 20 minutes
Servings: 2 large stuffed pitas (or 4 halves)
Ingredients
For the Chickpea Filling
1 can (400g) chickpeas, drained & rinsed
1 tbsp olive oil
1 tsp paprika
½ tsp cumin
½ tsp garlic powder
Salt & pepper to taste
Fresh Veggies
½ cup cucumber, chopped
½ cup cherry tomatoes, halved
¼ cup red onion, thinly sliced
¼ cup bell pepper, sliced (any color)
¼ cup fresh parsley or mint, chopped
Yogurt Sauce
½ cup thick yogurt (Greek preferred)
1 tbsp lemon juice
1 small garlic clove, minced/grated
1 tbsp olive oil
Salt & black pepper to taste
Assembly
2 pita breads (whole or halved pockets)
¼–½ cup crumbled feta chees
Optional: lettuce, olives, chili flakes, or hummus
Instructions
Step 1: Season the Chickpeas
1. Heat olive oil in a skillet over medium heat
2. Add chickpeas, paprika, cumin, garlic powder, salt, and pepper
3. Cook 3–5 minutes until lightly toasted and fragrant
Optional: Keep them cold for a fresher, raw-style pita
Step 2: Make the Yogurt Sauce
1. Combine yogurt, lemon juice, garlic, olive oil, salt, and pepper in a bowl
2. Mix until smooth and creamy
3. Taste and adjust lemon or salt as needed
Step 3: Prep the Veggies
Chop cucumber, tomatoes, onion, bell peppers, and herbs
Keep everything bite-sized for easy stuffing
Step 4: Warm the Pita
Warm in a pan for 1 minute or microwave for 10 seconds
Halve it if using pocket pita
Step 5: Assemble
1. Spread a spoon of yogurt sauce or hummus inside the pita
2. Add veggies and seasoned chickpeas
3. Drizzle with more yogurt sauc
4. Finish with feta, herbs, and chili flakes!
Serving Suggestions
Serve with lemon wedges
Pair with a side salad, fries, or roasted potatoes
Great as a lunchbox meal (pack sauce separately)
Nutrition (Approx per pita)
Calories: 420–480
Protein: 17–20g
Fiber: High
Perfect for: vegetarian meals, meal prep, quick lunches
Q & A
Q1: Can I make this vegan
Yes! Replace feta with vegan feta or extra veggies, and use a dairy-free yogurt
Q2: Can I meal prep this
Absolutely. Keep the pita, chickpeas, veggies, and sauce separate and assemble when ready
Q3: What other veggies can I add
Carrots, lettuce, spinach, olives, avocado, shredded cabbage, or roasted eggplant
Q4: Can I use tortilla instead of pita
Yes—you can turn this into a delicious wrap
Q5: Can I use dried chickpeas
Yes. Cook them until soft, then season as instructed