Healthy Lunch Mediterranean Veggie Pita

Name: Healthy Lunch Mediterranean Veggie Pita
Prep time: 15 min
Cook time: 5 min
Total time: 20 min
Yield: 2 servings
Ingredients: 2 whole wheat pita breads; 1 cup hummus; 1 cup mixed greens; 1/2 cup roasted red peppers, sliced; 1/2 cup cucumber, diced; 1/2 cup cherry tomatoes, halved; 1/4 cup red onion, thinly sliced; 1/4 cup feta cheese, crumbled; 1 tablespoon olive oil; Salt and pepper, to taste

Highlighted under: Wellness Ideas

I love preparing Mediterranean Veggie Pitas for a quick and nutritious lunch. Filling these pitas with vibrant vegetables and zesty flavors always makes for a satisfying meal. The combination of fresh veggies, creamy hummus, and warm pita bread is not only delicious but also packed with nutrients. I enjoy experimenting with different toppings and dressings, making each bite an exciting experience. Plus, this recipe is incredibly versatile; I can easily adapt it with whatever ingredients I have on hand. It’s a go-to option for busy weekdays!

Created by

Marnie Calder

Last updated on 2026-01-06T14:57:34.790Z

When I first created this Mediterranean Veggie Pita, my goal was to pack tons of flavor and nutrition into a single meal. I began by roasting some bell peppers and zucchini to enhance their natural sweetness, which really makes a difference. Pairing these with fresh greens and a good dollop of hummus elevates the whole dish, providing both taste and nutrition.

Each time I make these pitas, I play around with different spices and toppings. A sprinkle of feta cheese or a splash of balsamic glaze can take this dish to the next level. It's such a delightful lunch option that leaves me feeling energized and satisfied every time.

        Why You'll Love This Recipe
        Packed with fresh vegetables and nutrients
Versatile – customize with your favorite toppings
Perfectly portable for on-the-go lunches

      

Ingredient Insights

Using whole wheat pita bread not only adds fiber but also gives a nutty flavor that complements the fresh ingredients wonderfully. Whole wheat options tend to hold up better to moist fillings, providing a satisfying chewy texture. If you're looking for a gluten-free alternative, consider using lettuce wraps or gluten-free pita breads available in most grocery stores.

Hummus is the star spread in this recipe. It’s packed with protein and healthy fats, making your meal more filling. You can also experiment with different flavors of hummus, such as roasted garlic or red pepper, to enhance the taste profile. If you're short on time, store-bought hummus works perfectly, but try making your own for a creamier texture.

Preparation Tips

When roasting vegetables, it’s essential to cut them into uniform sizes to ensure even cooking. Aim for pieces approximately 1 inch in thickness. Roasting them until they are golden and slightly caramelized will enhance their natural sweetness, usually taking about 15-20 minutes. Don’t forget to toss them halfway through for consistent roasting results.

If packing these pitas for lunch, consider layering the ingredients strategically. Place the hummus as the base and the wetter ingredients like cucumbers and tomatoes on the bottom to prevent the pita from getting soggy. Packing toppings separately, such as feta and greens, can also help keep the pita fresh until you’re ready to enjoy it.

Ingredients

Mediterranean Veggie Pita Ingredients

2 whole wheat pita breads
1 cup hummus
1 cup mixed greens
1/2 cup roasted red peppers, sliced
1/2 cup cucumber, diced
1/2 cup cherry tomatoes, halved
1/4 cup red onion, thinly sliced
1/4 cup feta cheese, crumbled
1 tablespoon olive oil
Salt and pepper, to taste

Instructions

Prepare the Vegetables

First, roast the bell peppers and zucchini in a preheated oven at 400°F (200°C) for about 5 minutes until tender. This enhances their flavor and sweetness.

Assemble the Pitas

Spread a generous layer of hummus inside each pita. Next, layer in the roasted vegetables, mixed greens, cucumber, cherry tomatoes, and red onion. Don’t forget to sprinkle the feta cheese on top!

Add Flavor

Drizzle olive oil over the filled pitas and season with salt and pepper according to your taste.

Serve and Enjoy

Serve the pitas immediately, or wrap them up for a nutritious lunch on the go. Enjoy the burst of Mediterranean flavors!

Pro Tips

For an extra kick, try adding a few olives or a drizzle of tahini. You can also make this recipe vegan by omitting the feta cheese or using a plant-based alternative.

Make-Ahead and Storage

These Mediterranean Veggie Pitas can be prepared ahead of time for a convenient lunch option. The veggies can be roasted and stored in an airtight container in the refrigerator for up to three days. When ready to serve, simply fill the pitas and enjoy. This makes them an excellent choice for busy work weeks.

If you wish to freeze the pitas, I recommend preparing the fillings but leaving out the pita bread and fresh ingredients like greens and tomatoes. You can freeze the roasted veggies and hummus separately, then assemble the pitas fresh when you're ready to eat. This ensures ultimate freshness and taste.

Serving Suggestions

For an even more vibrant Mediterranean experience, consider serving your pitas with a side of tzatziki sauce or a fresh Greek salad. The coolness of tzatziki pairs beautifully with the warmth of the roasted veggies. You could also add kalamata olives for an extra briny kick, enhancing the overall flavor profile.

Feel free to customize your pitas based on seasonal vegetables or personal preferences. Add roasted eggplant, artichoke hearts, or even a splash of balsamic glaze for an additional layer of flavor. This flexibility allows you to keep the recipe exciting and tailored to your tastes with each iteration.

Questions About Recipes

→ Can I make these pitas ahead of time?

Yes, you can prepare all the ingredients ahead and assemble the pitas just before serving to keep the pita bread from getting soggy.

→ What variations can I try?

Feel free to mix in other vegetables like spinach, mushrooms, or artichokes based on your taste preference.

→ Are these pitas suitable for meal prep?

Absolutely! They store well in the fridge, so you can prep multiple servings for the week.

→ How can I make this recipe gluten-free?

You can use gluten-free pita bread or wrap the filling in lettuce leaves for a low-carb option.