I’m sharing my Grilled Chickpea Veggie Pitas with za’atar spiced chickpeas tucked into whole grain pitas and grilled for an unexpected twist that earns a spot in my High Protein Vegetarian Recipes.
I love the way za’atar kissed chickpeas sing when they meet a warm pita, the spices making each bite kind of electric. Stuffed with crisp veggies and a creamy tang it’s simple, bold, and weirdly addictive, like a savory street sandwich you didn’t know you needed.
I can’t tell you exactly why but every time I make it I end up sneaking halves before anyone else sits down. This is one of my favorite High Protein Vegetarian Recipes and it’s perfect as a quick Vegan Lunch, whether you’re rushing out the door or pretending to be fancy at home.
Ingredients
- Chickpeas bring protein and fiber, hearty texture, soak up spices real well.
- Za’atar adds herbal, lemony earthiness with thyme sesame tang.
- Olive oil gives healthy fats and helps those veggies char nicely.
- Red pepper sweet juicy adds bright color and grill kissed smokiness.
- Cherry tomatoes burst sweet acidity balance richness and add freshness.
- Greek yogurt gives tangy creaminess and protein, tahini gives nutty richness.
- Cucumber cools the pita adds crunch and subtle watery freshness.
- Lemon juice brightens everything adds zippy sourness that lifts flavors.
- Parsley gives fresh peppery green notes and looks pretty too.
Ingredient Quantities
- 1 (15 oz) can chickpeas
- 2 tbsp olive oil
- 1 tbsp za’atar
- 1 tsp ground cumin
- 1/2 tsp smoked paprika
- 1 clove garlic
- 1 tbsp lemon juice
- 1/2 tsp salt
- 1/4 tsp black pepper
- 4 whole grain pita pockets
- 1 red bell pepper
- 1 small zucchini
- 1 small red onion
- 1 cup cherry tomatoes
- 1 small cucumber
- 2 cups mixed greens or arugula
- 1/4 cup fresh parsley
- 1/2 cup plain Greek yogurt or 3 tbsp tahini
- 1 tsp honey or maple syrup optional
How to Make this
1. Drain and rinse the chickpeas, pat them almost dry with a towel, then toss in a bowl with 1 tbsp olive oil, za’atar, cumin, smoked paprika, minced garlic, 1 tbsp lemon juice, salt and pepper; smash about a quarter of the chickpeas with the back of a fork so the mix has some texture, let sit while you prep the veg.
2. Slice the red bell pepper into strips, halve the zucchini lengthwise then slice, cut the red onion into thick rings, and halve the cherry tomatoes; slice the cucumber and chop the parsley, set the mixed greens or arugula aside.
3. Make the sauce: in a small bowl stir together 1/2 cup plain Greek yogurt or 3 tbsp tahini, a tiny splash of the reserved lemon juice if you like more tang, 1 tsp honey or maple syrup if using, a pinch of salt and a tablespoon of water to loosen if needed; taste and adjust, set aside.
4. Heat a large grill pan or skillet over medium-high, add remaining 1 tbsp olive oil, then add the spiced chickpeas in a single layer; press them slightly with a spatula and let cook undisturbed until golden and crispy on the bottom, about 4-6 minutes, then stir and crisp the other sides, total 8-10 minutes.
5. In the same pan (add a little oil if needed) grill the bell pepper, zucchini and onion until they get good char spots and soften, about 3-5 minutes per side; toss in the cherry tomatoes at the end just to blister them slightly.
6. Warm the whole grain pita pockets by placing them on the grill pan or directly on a low flame for 30-60 seconds per side until puffy and starting to crisp, or wrap in foil and toast in a 350F oven for 5-7 minutes.
7. Open each pita gently, layer in a handful of mixed greens or arugula, spoon in the za’atar chickpea filling, add the grilled veggies, some sliced cucumber and blistered cherry tomatoes, and scatter chopped parsley on top.
8. Drizzle the yogurt or tahini sauce inside each pita, season with a pinch more salt and pepper if needed, fold or press the pita closed.
9. Put assembled pitas back on the hot pan or grill for 1-2 minutes per side to crisp the outside and warm everything through, then cut in half and serve immediately while the outside is nice and crispy.
10. Tips: dry the chickpeas well so they crisp better, smash some for a meaty bite, use tahini instead of yogurt to keep it vegan, and don’t overload the pitas or they’ll burst when you grill them.
Equipment Needed
1. Large grill pan or heavy skillet (for crisping chickpeas and grilling the veggies)
2. Mixing bowls — one large for the chickpeas and one small for the sauce
3. Colander and kitchen towel or paper towels to drain and dry the chickpeas
4. Chef’s knife and cutting board for slicing the pepper, zucchini, onion and cucumber
5. Measuring spoons and a tablespoon for the oil, spices and lemon juice
6. Spatula and fork — fork to smash some chickpeas, spatula to press and flip them
7. Tongs for turning veggies and warming the pitas
8. Small bowl and spoon for whisking the yogurt or tahini sauce
9. Oven mitts and a plate or baking sheet to rest/warm the assembled pitas
Note: dont skip drying the chickpeas, it helps them get crispy.
FAQ
Grilled Chickpea Veggie Pita Recipe Substitutions and Variations
- Chickpeas: swap with canned white beans (cannellini) or cooked brown lentils, or even cubed firm tofu for similar protein and texture; drain and pat dry same as chickpeas.
- Za’atar: if you dont have it, mix 1 tbsp sumac + 1 tsp dried thyme + 1 tsp sesame seeds, or use 1 tbsp lemony Italian seasoning; wont be exact but gives a bright herby tang.
- Plain Greek yogurt or tahini: use vegan plain yogurt, labneh, or sour cream instead of Greek yogurt; or make tahini-style sauce by thinning extra tahini with lemon juice, water and a pinch of salt (add 1 tsp honey or maple if you want it sweeter).
- Whole grain pita pockets: use whole wheat tortillas, flatbreads, naan, or toasted sourdough slices; for gluten free options try corn tortillas or gluten free wraps.
Pro Tips
1) Dry the chickpeas like it’s your job. The drier they are the crispier they’ll get, so pat them almost bone dry and give them room in the pan, press down and leave them alone for a few minutes so a crust forms. If you stir too soon they’ll steam instead of crisp.
2) Smash only about a quarter of the chickpeas, not all of them. That little bit of mash acts like glue and gives chew without turning the filling into paste. Over-mash and it gets gummy.
3) High heat for the veg, but don’t crowd the pan. Quick charred sides add flavor, and toss the cherry tomatoes in at the end so they just blister and pop instead of turning to mush. If your pan starts to smoke, lower it a notch instead of stirring constantly.
4) Keep the pitas from getting soggy by toasting them first and using the greens as a barrier between sauce and bread. You can also drizzle less sauce inside and serve extra on the side, then press the assembled pita briefly in the hot pan to crisp the outside without bursting it.
Grilled Chickpea Veggie Pita Recipe
I’m sharing my Grilled Chickpea Veggie Pitas with za’atar spiced chickpeas tucked into whole grain pitas and grilled for an unexpected twist that earns a spot in my High Protein Vegetarian Recipes.
4
servings
398
kcal
Equipment: 1. Large grill pan or heavy skillet (for crisping chickpeas and grilling the veggies)
2. Mixing bowls — one large for the chickpeas and one small for the sauce
3. Colander and kitchen towel or paper towels to drain and dry the chickpeas
4. Chef’s knife and cutting board for slicing the pepper, zucchini, onion and cucumber
5. Measuring spoons and a tablespoon for the oil, spices and lemon juice
6. Spatula and fork — fork to smash some chickpeas, spatula to press and flip them
7. Tongs for turning veggies and warming the pitas
8. Small bowl and spoon for whisking the yogurt or tahini sauce
9. Oven mitts and a plate or baking sheet to rest/warm the assembled pitas
Note: dont skip drying the chickpeas, it helps them get crispy.
Ingredients
-
1 (15 oz) can chickpeas
-
2 tbsp olive oil
-
1 tbsp za'atar
-
1 tsp ground cumin
-
1/2 tsp smoked paprika
-
1 clove garlic
-
1 tbsp lemon juice
-
1/2 tsp salt
-
1/4 tsp black pepper
-
4 whole grain pita pockets
-
1 red bell pepper
-
1 small zucchini
-
1 small red onion
-
1 cup cherry tomatoes
-
1 small cucumber
-
2 cups mixed greens or arugula
-
1/4 cup fresh parsley
-
1/2 cup plain Greek yogurt or 3 tbsp tahini
-
1 tsp honey or maple syrup optional
Directions
- Drain and rinse the chickpeas, pat them almost dry with a towel, then toss in a bowl with 1 tbsp olive oil, za'atar, cumin, smoked paprika, minced garlic, 1 tbsp lemon juice, salt and pepper; smash about a quarter of the chickpeas with the back of a fork so the mix has some texture, let sit while you prep the veg.
- Slice the red bell pepper into strips, halve the zucchini lengthwise then slice, cut the red onion into thick rings, and halve the cherry tomatoes; slice the cucumber and chop the parsley, set the mixed greens or arugula aside.
- Make the sauce: in a small bowl stir together 1/2 cup plain Greek yogurt or 3 tbsp tahini, a tiny splash of the reserved lemon juice if you like more tang, 1 tsp honey or maple syrup if using, a pinch of salt and a tablespoon of water to loosen if needed; taste and adjust, set aside.
- Heat a large grill pan or skillet over medium-high, add remaining 1 tbsp olive oil, then add the spiced chickpeas in a single layer; press them slightly with a spatula and let cook undisturbed until golden and crispy on the bottom, about 4-6 minutes, then stir and crisp the other sides, total 8-10 minutes.
- In the same pan (add a little oil if needed) grill the bell pepper, zucchini and onion until they get good char spots and soften, about 3-5 minutes per side; toss in the cherry tomatoes at the end just to blister them slightly.
- Warm the whole grain pita pockets by placing them on the grill pan or directly on a low flame for 30-60 seconds per side until puffy and starting to crisp, or wrap in foil and toast in a 350F oven for 5-7 minutes.
- Open each pita gently, layer in a handful of mixed greens or arugula, spoon in the za'atar chickpea filling, add the grilled veggies, some sliced cucumber and blistered cherry tomatoes, and scatter chopped parsley on top.
- Drizzle the yogurt or tahini sauce inside each pita, season with a pinch more salt and pepper if needed, fold or press the pita closed.
- Put assembled pitas back on the hot pan or grill for 1-2 minutes per side to crisp the outside and warm everything through, then cut in half and serve immediately while the outside is nice and crispy.
- Tips: dry the chickpeas well so they crisp better, smash some for a meaty bite, use tahini instead of yogurt to keep it vegan, and don't overload the pitas or they'll burst when you grill them.
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: 330g
- Total number of serves: 4
- Calories: 398kcal
- Fat: 10g
- Saturated Fat: 2g
- Trans Fat: 0g
- Polyunsaturated: 1g
- Monounsaturated: 5g
- Cholesterol: 2mg
- Sodium: 720mg
- Potassium: 375mg
- Carbohydrates: 55g
- Fiber: 11g
- Sugar: 5g
- Protein: 19g
- Vitamin A: 1500IU
- Vitamin C: 40mg
- Calcium: 120mg
- Iron: 2mg