Healthy Lunch Mediterranean Veggie Pita

Name: Healthy Lunch Mediterranean Veggie Pita
Prep time: 10 min
Total time: 10 min
Yield: 2 servings
Ingredients: 1 large whole wheat pita bread; 1/2 cup chopped cucumber; 1/2 cup cherry tomatoes, halved; 1/4 cup diced bell pepper; 1/4 cup feta cheese, crumbled; 1/4 cup kalamata olives, sliced; 1/4 cup hummus; 1/4 cup shredded carrots; Fresh parsley, for garnish

Highlighted under: Wellness Favorites

I absolutely love creating quick and healthy lunches, and this Mediterranean Veggie Pita has become a staple in my meal rotation. With fresh vegetables, creamy hummus, and a burst of flavor from olives and feta cheese, it’s not only delicious but also incredibly satisfying. Preparing this dish takes just a few minutes, making it a perfect choice for busy weekdays. The combination of colors and textures makes each bite enjoyable, and packed with nutrients, it’s a choice I feel great about.

Created by

Elodie Fairfax

Last updated on 2026-01-06T15:37:34.890Z

When I first created this Mediterranean Veggie Pita, I wanted to combine my love for fresh veggies with the need for a quick meal. I experimented with various ingredients, and this delicious combination truly stands out. The watermelon radish adds a delightful crunch while the feta brings in a creamy, tangy touch that elevates every bite.

One essential tip I discovered is to use pita bread that is slightly warm, as it makes wrapping the veggies much easier and adds a lovely warmth to the meal. Plus, it helps meld all the flavors together beautifully!

        Why You'll Love This Recipe
        Bright and colorful vegetables for a satisfying crunch
Creamy hummus adds rich flavor that complements the pita
Perfect for meal prep or a quick lunch on the go

      

Preparation Tips

When preparing the vegetables for this Mediterranean Veggie Pita, quality and freshness are key. Opt for vibrant, firm cucumbers and ripe cherry tomatoes to enhance the flavor profile of your dish. If you're short on time, consider using pre-chopped vegetables from your grocery store's salad bar. This can save you 10-15 minutes, allowing you to focus on assembling the pita instead of prepping ingredients.

For the feta cheese, use either traditional or reduced-fat versions depending on your dietary preferences. Crumbled feta adds a salty, tangy flavor that beautifully balances the fresh vegetables. If you prefer a dairy-free option, try using a plant-based feta substitute; just be sure to crumble it finely to achieve a similar texture in the finished pita.

Serving Suggestions

This Mediterranean Veggie Pita can be served alongside a light salad or a bowl of soup to create a more substantial meal. If you're looking for a refreshing addition, a side of tzatziki sauce or a yogurt dip works wonderfully for a creamy contrast. Consider adding a slice of lemon to brighten the flavors; a squeeze over the filling just before folding adds a refreshing zing.

For meal prep enthusiasts, these pitas can be assembled in advance. To prevent the pita from becoming soggy, consider packaging the hummus separately or layering the ingredients in a way that keeps moisture away from the bread. Store each assembled pita in an airtight container in the fridge, and they’ll stay fresh for a quick grab-and-go lunch throughout the week.

Ingredients

Gather these fresh ingredients to create your Mediterranean Veggie Pita.

Vegetable Ingredients

1 large whole wheat pita bread
1/2 cup chopped cucumber
1/2 cup cherry tomatoes, halved
1/4 cup diced bell pepper
1/4 cup feta cheese, crumbled
1/4 cup kalamata olives, sliced
1/4 cup hummus
1/4 cup shredded carrots
Fresh parsley, for garnish

Feel free to customize the ingredients based on your preferences!

Instructions

Follow these simple steps to make your Mediterranean Veggie Pita.

Prepare the Vegetables

Wash and chop the cucumber, cherry tomatoes, bell pepper, and carrots into small, bite-sized pieces. Set them aside.

Assemble the Pita

Warm the whole wheat pita in a toaster or on a skillet for a few moments. Spread hummus generously on one side of the pita.

Fill the Pita

Layer the chopped vegetables, feta cheese, and olives on the hummus-spread side. Add a sprinkle of fresh parsley on top.

Enjoy!

Fold the pita in half and enjoy your quick, nutritious Mediterranean lunch!

Remember, packaging your pita tightly will help hold in all the fresh ingredients while you eat.

Pro Tips

Experiment with different veggies or add some grilled chicken for extra protein.

Ingredient Substitutions

Feel free to customize your Mediterranean Veggie Pita with seasonal vegetables. For example, try adding roasted red peppers or artichoke hearts for an extra burst of flavor. If you cannot find kalamata olives, green olives can be used as an alternative, though they will introduce a different taste. Additionally, if you're watching your sodium intake, opt for low-sodium olives and feta cheese.

If you're on a gluten-free diet, replace the whole wheat pita with a gluten-free option like a rice or corn tortilla. Just ensure that any tortilla you choose is thick enough to hold the fillings without tearing, as this can happen if the tortilla is too flimsy or soft.

Storage and Reheating

To maintain the freshness of your Mediterranean Veggie Pita, it's best to store the assembled pitas in the refrigerator and consume them within 2-3 days. When keeping the ingredients separate, you can extend their shelf life: raw vegetables typically last about a week when stored in airtight containers. This method allows you to whip up a quick lunch whenever you need it without compromising flavor or texture.

If you prefer a warm pita, you can reheat it quickly. Simply place the assembled pita in a toaster oven for 2-3 minutes or warm it in a skillet over low heat. Cover the skillet with a lid to slightly steam the pita and ensure that the fillings are heated through, but be careful not to overheat it, as the pita can become tough.

Questions About Recipes

→ Can I make this pita ahead of time?

Yes, you can prepare the ingredients and assemble the pita when ready to eat for the best freshness.

→ What can I substitute for feta cheese?

You can use crumbled goat cheese or omit it for a dairy-free option.

→ How do I store leftovers?

Store any leftover ingredients separately in airtight containers in the refrigerator for up to 3 days.

→ Can I use different sauces?

Absolutely! You can use tzatziki, yogurt sauce, or any dressing you prefer.