In this post: A deliciously filling, yet light meal for the whole family. These chickpea and veggie pitas have a generous serving of vegetables and protein and will have everyone coming back for more!
This recipe is one of my favorite lunch combos because it gives you a generous serving of veggies and protein – plus, chickpeas and veggies taste so good together! Learn how to make these yummy chickpea and veggie pitas for yourself with step-by-step instructions.
What is Pita Bread?
Pita bread is a round flat bread commonly eaten in the Middle East and the Mediterranean region. You can eat pita bread as wraps, sandwiches, pockets, pizzas, and more!
What is a Veggie Pita?
Veggie pitas are simple – pitas filled with veggies (and often some other toppings). They’re like cute little sandwiches filled with all of your favorite vegetables!
Why You’ll Love This Recipe
These chickpea and veggie pitas:
- are quick and easy to make
- don’t require fancy equipment or hard-to-find ingredients
- are adaptable to many dietary restrictions and allergies
Ingredients
- Chickpeas: add great texture and protein to the pita.
- Red onion: you could also use onion powder instead of real onion.
- Carrots: best when shredded.
- Tomatoes: grape or cherry tomatoes work best.
- Romaine lettuce: adds extra crunch to the pita.
- Lemon juice: brings a tangy flavor to the dressing.
- Olive oil: adds healthy fats and a rich flavor to the dressing.
- Mayonnaise: exchange for vegan mayo to make this recipe vegan.
- Salt and pepper: basic seasonings that add some depth to the recipe.
- Garlic powder: distributes more evenly than fresh garlic.
- Fresh cilantro: a yummy and pretty garnish.
- Pitas: you can buy or make your own – or try some gluten-free options!
Variations
The best part about veggie pitas is that you can add whatever vegetables you want! Here are some ideas:
- radishes
- bell pepper
- cucumber slices
- cauliflower
- zucchini
- green onions
- bean sprouts
- spinach
- snow peas
- broccoli
- cabbage
- kale
- celery
How to Make These Veggie Pitas
Make pita filler:
- Open and drain your can of chickpeas. Rinse the chickpeas in a strainer. Dump them in a large bowl.
- Dice the onions and add them to the bowl of chickpeas. Chop the baby tomatoes in half. Cut those halves into thirds. Add the tomatoes to the bowl.
- Grate your carrots into the bowl with the chickpeas, onions, and tomatoes.
- Mix the mayonnaise, olive oil, and lemon juice in a separate small bowl and whisk well.
- Pour this dressing into the chickpea and veggie mixture.
- Add the salt, pepper, (chopped) cilantro, and garlic powder to the chickpea and veggie mixture.
- Mix everything.
Assemble pitas:
- Cut the pitas in half. To make them softer, microwave them for about 10 seconds.
- Open the half pita and add a romaine lettuce leaf (and/or other greens you like).
- Fill the pita with the chickpea and veggie mixture and enjoy! Optionally, top your pita with feta cheese or Greek yogurt.
What to Serve with Veggie Pitas
These veggie pitas are great on their own, but if you’re craving a little variety, try:
- Crackers or carrots and roasted garlic hummus.
- Crispy air fryer roasted potatoes.
- Air fryer cauliflower, broccoli, or carrots.
- Instant Pot® rice with lemon pepper seasoning, Greek seasoning, or Herbes de Provence seasoning.
- Dairy-free cream of broccoli soup, Italian wedding soup, or roasted pumpkin and garlic soup.
FAQs
Are pitas vegan?
Almost all pita bread is vegan – that’s just how the original recipe was made! However, you should double-check the ingredients on the pita bread you purchase to make sure it is vegan.
Can you make pita sandwiches with meat?
Absolutely! These pitas taste great with chicken, ground beef, or lamb. I usually make meatless pitas for lunch because I don’t like to spend time cooking meat in the middle of my day. However, meat would be a fun addition if you have the time (or if you precook your lunches).
Do I have to use chickpeas?
No, you don’t have to use chickpeas! You can use other protein sources like chicken, beef, beans, lentils, or soy.
Can I make these pitas ahead of time?
For sure! I recommend making the filling ahead of time and then adding it to the pitas when you want to eat them. If you store the pitas fully assembled, they may become soggy and tear.
More Lunch Recipes You’ll Love
Chickpea and Veggie Pitas
A deliciously filling, yet light lunch or dinner for the the whole family.
Ingredients
- 1 15 oz can chickpeas
- ¼ medium red onion
- 1 medium carrot
- Juice of ¼ medium lemon
- 1 tbsp olive oil
- 2 tbsp mayonnaise
- grape tomatoes
- ¼ tsp salt
- ¼ tsp pepper
- ½ tsp garlic powder
- optional, use onion powder instead of onion
- 1 tbsp chopped fresh cilantro
- 3-5 pitas
- Romaine lettuce, optional
Instructions
Make Pita Filler:
- Open and drain your can of chickpeas. Rinse the chickpeas in a strainer. Dump them in a large bowl.
- Dice the onions and add them to the bowl of chickpeas. Chop the baby tomatoes in half. Cut those halves into thirds. Add the tomatoes to the bowl.
- Grate your carrots into the bowl with the chickpeas, onions, and tomatoes.
- Mix the mayonnaise, olive oil, and lemon juice in a separate small bowl and whisk well.
- Pour this dressing into the chickpea and veggie mixture.
- Add the salt, pepper, (chopped) cilantro, and garlic powder to the chickpea and veggie mixture.
- Mix everything.
Assemble pitas:
- Cut the pitas in half. To make them softer, microwave them for about 10 seconds.
- Open the half pita and add a romaine lettuce leaf (and/or other greens you like).
- Fill the pita with the chickpea and veggie mixture and enjoy! Optionally, top your pita with feta cheese or Greek yogurt.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 489Total Fat: 13gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 3mgSodium: 899mgCarbohydrates: 80gFiber: 10gSugar: 15gProtein: 15g
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily via Nutrifox.
Do you like chickpeas? What is your favorite protein source?
