Grilled Chickpea Veggie Pita Recipe

I’m excited to share my Grilled Chickpea Veggie Pitas, where za’atar spiced chickpeas are stuffed into whole grain pitas and grilled, one of my High Protein Vegetarian Recipes that highlights fiber, plant protein, and simple pantry flavors.

I wasn’t expecting a sandwich to steal the show, but my Grilled Chickpea Veggie Pita does. Think za’atar spiced chickpeas tucked inside a pita and grilled so the outside crisps while the inside stays bright and punchy.

It’s the kind of thing I reach for when I’m curating High Protein Vegetarian Recipes or need a quick Vegan Lunch that actually fills me up. The flavor hits fast, and it somehow manages to be both simple and a little bit mysterious, makes you curious what else you’d add next.

I always tell friends to try it, they usually come back asking for more.

Ingredients

• Chickpeas: Creamy, nutty, packed with plant protein and fiber, keeps you full, little starch.
• Za’atar: Herby, lemony spice mix adds savory tang, boosts aroma, a salty herbal punch.
• Olive oil: Rich healthy fats, helps crisp pita edges and carries flavor, use sparingly.
• Lemon juice: Bright sour pop, cuts richness, adds vitamin C and lively freshness to fillings.
• Greek yogurt or tahini: Creamy tangy binder, adds protein or earthy sesame depth for dairy free option.
• Whole grain pita: Wheaty fiber base, gives chew and soak up juices, healthier than white.
• Cucumber and tomato: Fresh crunch and juicy acidity, lightens the pita, adds vitamins and hydration.
• Parsley and feta: Herbaceous parsley brightens, feta gives salty creamy contrast, optional but addictive.

Ingredient Quantities

• 1 (15 oz) can chickpeas, drained and rinsed, about 1 1/2 cups
• 2 tbsp za’atar
• 2 tbsp extra virgin olive oil, plus 1 tbsp more for brushing pitas
• 1 clove garlic, minced (or 2 if you really like it)
• juice of 1 lemon, about 2 tbsp
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1 tsp fine sea salt, plus more to taste
• 1/4 tsp freshly ground black pepper
• 4 whole grain pita pockets, 6 to 8 inch
• 1 cup cherry tomatoes, halved, or 1 medium tomato diced
• 1 cup cucumber, diced (about 1 medium)
• 1 small red onion, thinly sliced
• 1 small red bell pepper, thinly sliced
• 2 cups mixed greens or baby spinach
• 1/4 cup fresh parsley, chopped (or cilantro if you prefer)
• 1/2 cup plain Greek yogurt (or 1/3 cup tahini for dairy free)
• 1 tbsp tahini, optional (for creamier sauce)
• 1/4 cup crumbled feta, optional
• pinch crushed red pepper flakes or a sprinkle of sumac, optional

How to Make this

1. Make the sauce: stir together 1/2 cup plain Greek yogurt (or 1/3 cup tahini for dairy free), 1 tbsp tahini if using Greek yogurt and you want it creamier, a pinch of salt and a little crushed red pepper flakes or sumac if you like. Taste and set aside.

2. Prep the chickpeas: drain and rinse the 15 oz can, then put about 1 1/2 cups in a bowl. Add 2 tbsp za’atar, 2 tbsp extra virgin olive oil, minced garlic, juice of 1 lemon, 1 tsp ground cumin, 1/2 tsp smoked paprika, 1 tsp sea salt and 1/4 tsp black pepper. Smash about half the chickpeas with the back of a fork so the mix is chunky, not a paste, this helps it stick and gives good texture.

3. Quick crisp the filling: heat a skillet over medium high, add the chickpea mix and cook 4 to 6 minutes, stirring, until it’s warmed through and some bits get browned. This adds flavor and prevents soggy pitas later.

4. Prep the veggies: halve 1 cup cherry tomatoes (or dice 1 medium tomato), dice 1 cup cucumber and 1 small red bell pepper, thinly slice 1 small red onion, chop 1/4 cup parsley and toss with 2 cups mixed greens or baby spinach. If the cucumber’s watery, drain it on paper towels for a minute so the pita won’t get soggy.

5. Warm and oil the pitas: gently open 4 whole grain pita pockets, brush the outside of each with the extra 1 tbsp olive oil. This helps them crisp on the grill and not burn.

6. Assemble the pockets: spread a spoonful of the yogurt tahini sauce inside each pita, add a generous scoop of the za’atar chickpea filling, then stuff with tomatoes, cucumber, onion, bell pepper, greens and parsley. Sprinkle 1/4 cup crumbled feta if using, and a little extra sumac or red pepper flakes for zip.

7. Grill the pitas: place the stuffed pitas seam side down on a preheated grill pan or outdoor grill over medium high heat, press lightly with a spatula or a grill press, and grill about 2 to 3 minutes per side until the outside is crispy and golden. Don’t overstuff them or they’ll burst.

8. Finish and serve: let them rest 1 minute, cut in half if you want, squeeze any extra lemon over each pita, taste for salt and serve right away. Quick tip: leftover chickpea mix keeps in the fridge for 3 days and makes a great salad topper or bowl.

Equipment Needed

1. Small mixing bowl (for the yogurt/tahini sauce) and a medium bowl (for the chickpea mix)
2. Measuring cups and measuring spoons
3. Chef’s knife and cutting board
4. Colander or fine mesh strainer (to drain and rinse the chickpeas)
5. Fork (to smash about half the chickpeas) or a small potato masher
6. 10 inch skillet (nonstick or cast iron) and a heatproof spatula
7. Pastry brush or oil mister (to brush pitas)
8. Grill pan or outdoor grill and a heavy spatula or grill press

That’s it, pretty much all you’ll need to get these pita pockets done quickly.

FAQ

Grilled Chickpea Veggie Pita Recipe Substitutions and Variations

• Chickpeas: swap for cannellini or Great Northern beans (same creamy bite), or use firm cubed tofu grilled till charred, or roasted cauliflower florets for a lower‑carb option, they all hold up well on the grill.
• Za’atar: if you dont have it mix 1 tsp sumac + 1 tsp dried thyme + 1 tsp toasted sesame + pinch salt to mimic the flavor, or just use sumac + oregano, or try dukkah for a nutty, crunchy twist.
• Pita pockets: use naan, flatbread, or whole wheat tortillas, or stuff the fillings into lettuce leaves for a lighter wrap — all work fine and fold easier if you warm them first.
• Plain Greek yogurt: substitute labneh or sour cream, or go dairy free with plain unsweetened coconut or almond yogurt, or use tahini thinned with lemon juice and water for a similar richness.

Pro Tips

1) Bloom the zaatar and garlic first: warm your oil in the pan, toss in the minced garlic and zaatar for 20 to 30 seconds until you can smell it, then add the chickpeas. It wakes up the herbs and stops that raw powdery taste, just dont let the garlic burn.

2) Get texture by only crushing some of the chickpeas, not all. Use the back of a fork, a flat measuring cup or even a mason jar to bash a third of them. You keep creaminess and you keep bite, it makes the filling way less mushy.

3) Stop soggy pitas with smart layering and drainage. Pat cucumbers dry on a towel, spread a thin smear of sauce, then put greens next so they act like a moisture barrier, add the chickpeas, put juicy veggies on top. Also brush the outside with oil and quick-toast the pockets so they stay crisp.

4) Grill and store like a pro: preheat the pan until hot, press the filled pita gently (not squish it) and flip once, dont overcook or itll burst. Leftover chickpea mix keeps well in the fridge for a few days, reheat in a skillet to bring back the browned bits instead of nuking it.

Grilled Chickpea Veggie Pita Recipe

Recipe by James Level

0.0 from 0 votes

I'm excited to share my Grilled Chickpea Veggie Pitas, where za’atar spiced chickpeas are stuffed into whole grain pitas and grilled, one of my High Protein Vegetarian Recipes that highlights fiber, plant protein, and simple pantry flavors.

Pin

Servings

4

servings

Calories

452

kcal

Equipment: 1. Small mixing bowl (for the yogurt/tahini sauce) and a medium bowl (for the chickpea mix)
2. Measuring cups and measuring spoons
3. Chef’s knife and cutting board
4. Colander or fine mesh strainer (to drain and rinse the chickpeas)
5. Fork (to smash about half the chickpeas) or a small potato masher
6. 10 inch skillet (nonstick or cast iron) and a heatproof spatula
7. Pastry brush or oil mister (to brush pitas)
8. Grill pan or outdoor grill and a heavy spatula or grill press

That’s it, pretty much all you’ll need to get these pita pockets done quickly.

Ingredients

• 1 (15 oz) can chickpeas, drained and rinsed, about 1 1/2 cups

• 2 tbsp za'atar

• 2 tbsp extra virgin olive oil, plus 1 tbsp more for brushing pitas

• 1 clove garlic, minced (or 2 if you really like it)

• juice of 1 lemon, about 2 tbsp

• 1 tsp ground cumin

• 1/2 tsp smoked paprika

• 1 tsp fine sea salt, plus more to taste

• 1/4 tsp freshly ground black pepper

• 4 whole grain pita pockets, 6 to 8 inch

• 1 cup cherry tomatoes, halved, or 1 medium tomato diced

• 1 cup cucumber, diced (about 1 medium)

• 1 small red onion, thinly sliced

• 1 small red bell pepper, thinly sliced

• 2 cups mixed greens or baby spinach

• 1/4 cup fresh parsley, chopped (or cilantro if you prefer)

• 1/2 cup plain Greek yogurt (or 1/3 cup tahini for dairy free)

• 1 tbsp tahini, optional (for creamier sauce)

• 1/4 cup crumbled feta, optional

• pinch crushed red pepper flakes or a sprinkle of sumac, optional

Directions

• Make the sauce: stir together 1/2 cup plain Greek yogurt (or 1/3 cup tahini for dairy free), 1 tbsp tahini if using Greek yogurt and you want it creamier, a pinch of salt and a little crushed red pepper flakes or sumac if you like. Taste and set aside.
• Prep the chickpeas: drain and rinse the 15 oz can, then put about 1 1/2 cups in a bowl. Add 2 tbsp za’atar, 2 tbsp extra virgin olive oil, minced garlic, juice of 1 lemon, 1 tsp ground cumin, 1/2 tsp smoked paprika, 1 tsp sea salt and 1/4 tsp black pepper. Smash about half the chickpeas with the back of a fork so the mix is chunky, not a paste, this helps it stick and gives good texture.
• Quick crisp the filling: heat a skillet over medium high, add the chickpea mix and cook 4 to 6 minutes, stirring, until it’s warmed through and some bits get browned. This adds flavor and prevents soggy pitas later.
• Prep the veggies: halve 1 cup cherry tomatoes (or dice 1 medium tomato), dice 1 cup cucumber and 1 small red bell pepper, thinly slice 1 small red onion, chop 1/4 cup parsley and toss with 2 cups mixed greens or baby spinach. If the cucumber’s watery, drain it on paper towels for a minute so the pita won’t get soggy.
• Warm and oil the pitas: gently open 4 whole grain pita pockets, brush the outside of each with the extra 1 tbsp olive oil. This helps them crisp on the grill and not burn.
• Assemble the pockets: spread a spoonful of the yogurt tahini sauce inside each pita, add a generous scoop of the za’atar chickpea filling, then stuff with tomatoes, cucumber, onion, bell pepper, greens and parsley. Sprinkle 1/4 cup crumbled feta if using, and a little extra sumac or red pepper flakes for zip.
• Grill the pitas: place the stuffed pitas seam side down on a preheated grill pan or outdoor grill over medium high heat, press lightly with a spatula or a grill press, and grill about 2 to 3 minutes per side until the outside is crispy and golden. Don’t overstuff them or they’ll burst.
• Finish and serve: let them rest 1 minute, cut in half if you want, squeeze any extra lemon over each pita, taste for salt and serve right away. Quick tip: leftover chickpea mix keeps in the fridge for 3 days and makes a great salad topper or bowl.

Notes

• Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.

Nutrition Facts

• Serving Size: 300g
• Total number of serves: 4
• Calories: 452kcal
• Fat: 16.5g
• Saturated Fat: 3.5g
• Trans Fat: 0g
• Polyunsaturated: 2g
• Monounsaturated: 11g
• Cholesterol: 25mg
• Sodium: 700mg
• Potassium: 450mg
• Carbohydrates: 50g
• Fiber: 10g
• Sugar: 6g
• Protein: 15.3g
• Vitamin A: 1500IU
• Vitamin C: 40mg
• Calcium: 180mg
• Iron: 2.5mg