Pita bread, a staple in Middle Eastern and Mediterranean cuisine, is a versatile and healthy option for various meals. Whether you're looking for a quick lunch, a satisfying dinner, or a fun appetizer, pita bread can be transformed into a variety of delicious and nutritious dishes. This article explores a range of healthy pita bread recipes, from traditional sandwiches to innovative pizzas and chips, perfect for any occasion.
The Versatility of Pita Bread
Pita bread's popularity stems from its adaptability. It can be used as a wrap, a pocket for fillings, a base for pizzas, or even cut into wedges for dipping. Its mild flavor pairs well with a wide array of ingredients, making it a favorite for both home cooks and professional chefs. Moreover, pita bread can be made with whole wheat flour, adding a boost of fiber and nutrients to your meals.
Homemade Pita Bread: A Healthier Option
While store-bought pita bread is convenient, making it at home allows for greater control over ingredients and nutritional content. Homemade pita bread can be customized to suit dietary needs and preferences, such as using whole wheat flour or reducing sodium levels. Plus, the process of making pita bread from scratch can be a fun and rewarding experience.
Homemade Whole Wheat Pita Bread Recipe
This recipe focuses on creating a healthy and delicious whole wheat pita bread that is both vegan and oil-free.
Ingredients:
- 3 ¾ cups bread flour, 469 grams, plus more for dusting (or white whole wheat flour)
- 1 package active dry yeast, 2¼ teaspoons
- ¾ cup warm water
- 1½ teaspoons sea salt
- 1 teaspoon plus 1 tablespoon sugar
- 3 tablespoons extra-virgin olive oil, plus more for the bowl
- ¾ cup whole-milk Greek yogurt
Instructions:
- Activate the Yeast: In a medium bowl, combine the warm water, yeast, and 1 teaspoon of sugar. Let the mixture sit until it's foamy on top, about 5 minutes.
- Mix the Dough: In a large mixing bowl or stand mixer fitted with a paddle attachment, combine the flour, salt, and remaining tablespoon sugar. Add the yeast mixture, oil, and yogurt, and mix to combine.
- Knead the Dough: Knead the dough, either in the stand mixer on medium speed or by hand on a clean work surface, adding more flour if needed, until it’s soft and slightly sticky, 7 to 10 minutes.
- Let the Dough Rise: Transfer the dough to an oiled bowl, cover with a towel or plastic wrap, and let rise until it’s doubled in size, about 2 hours.
- Preheat and Divide: Preheat the oven to 500°F and line two baking sheets with parchment paper. Turn the dough out onto a clean work surface and divide it into 12 equal balls. Cover and let rise an additional 20 minutes.
- Roll and Bake: Roll the balls out into circles that are ¼ to ½-inch thick. Place them onto the baking sheets an inch apart, then bake, one sheet at a time, until they’re puffy and lightly browned on top. Begin checking at 5 minutes. Bake them for about 8 minutes, rotating the pan after the 5 minute mark if one side of the sheet is puffing up more than the other.
- Cool: Transfer the pitas to a wire rack to cool.
Note: These freeze really well. Molly recommends pulling them out of the oven just before they’re brown if you plan to store and reheat them.
Read also: Healthy food access with Highmark Wholecare explained.
Tips for Success
- Weigh your flour: Because this recipe uses a large amount of flour, you should weigh it if you can.
- Bake one sheet at a time: Because temperatures vary throughout an oven, bake one sheet at a time for the most even cooking.
- Rotate the pan: Start checking your pita bread a few minutes before you think it’ll be ready, at around the 5 minute mark.
- Freeze some for later: Whenever we make this recipe, we almost always freeze half the batch to have on hand for snacking later on. If you plan to store and reheat the pita bread, pull it out of the oven just before it starts to brown.
Pita Bread Serving Suggestions
This pita bread is so soft, fluffy, and flavorful that we honestly love to eat it plain! However, it’s also fantastic with all sorts of fillings, spreads, and dips. Or dip it into hummus, baba ganoush, or muhammara for a healthy snack!
Healthy Pita Bread Recipes
Here are some specific recipes that showcase the versatility and health benefits of pita bread:
Greek Pita Sandwich
This recipe combines the fresh flavors of a Greek gyro with the convenience of a sandwich, making it a healthy and satisfying meal.
Ingredients:
- Whole wheat pita bread
- Creamy hummus
- Fresh vegetables (spinach, Kalamata olives, tomatoes, red onion, cucumber)
- Roasted red pepper
- Chickpeas
- Feta cheese
- Dressing (balsamic vinegar, olive oil, lemon, oregano, cayenne pepper)
Instructions:
- Prepare Dressing: Whisk all dressing ingredients in a small bowl until well combined.
- Combine Filling Ingredients: In a medium bowl, combine all of the sandwich filling ingredients.
- Add Filling: Fill the pita bread with the salad mixture, making sure not to overfill it.
- Repeat & Serve: Use the remaining mixture to fill the rest of the pita halves.
My #1 Secret Tip for making the best Greek Pita Sandwich is to avoid excess liquid when adding the filling. Using a slotted spoon to transfer the mixture helps drain any extra dressing, preventing the pita bread from getting soggy and breaking apart.
Nutritional Information (per pita half):
- Calories: Approximately 400-500
- Protein: 15-20g
- Fiber: 5-8g
Chicken-Stuffed Pita Pockets
These hand-held pockets are perfect for a picnic or a quick lunch, packed with whole grains and lean protein.
Read also: Healthy Eating on the Run
Ingredients:
- Whole wheat pita bread
- Cooked chicken
- Brown rice
- Vegetables (such as bell peppers, onions, and spinach)
- Spices (such as cumin, coriander, and turmeric)
Instructions:
- Prepare Chicken: Cook and shred the chicken. Mix it with brown rice and your choice of vegetables.
- Season: Add spices to the chicken mixture for flavor.
- Fill Pitas: Cut the pita bread in half and fill each half with the chicken mixture.
Nutritional Information (per 2 filled pita halves):
- Calories: 398
- Fat: 10g (2g saturated fat)
- Cholesterol: 65mg
- Sodium: 919mg
- Carbohydrate: 44g (3g sugars, 5g fiber)
- Protein: 31g
Mediterranean Sweet Potato Pitas
This unique pita pocket recipe features sweet potatoes and Mediterranean flavors, offering a hearty and nutritious meal.
Ingredients:
- Whole wheat pita bread
- Roasted sweet potatoes
- Hummus
- Feta cheese
- Spinach
- Red onion
- Balsamic glaze
Instructions:
- Prepare Sweet Potatoes: Roast sweet potatoes until tender.
- Fill Pitas: Spread hummus inside the pita bread. Add roasted sweet potatoes, feta cheese, spinach, and red onion. Drizzle with balsamic glaze.
Nutritional Information (per 2 filled pita halves):
- Calories: 462
- Fat: 15g (3g saturated fat)
- Cholesterol: 10mg
- Sodium: 662mg
- Carbohydrate: 72g (13g sugars, 12g fiber)
- Protein: 14g
Pita Bread Pizza
Transform your favorite sandwich into a pizza. It's perfect for lunch or dinner, but don't forget it when you're having a bunch of people over-it makes a fantastic appetizer, too.
Ingredients:
- Pita bread
- Pizza sauce
- Mozzarella cheese
- Your favorite toppings (such as vegetables, pepperoni, or sausage)
Instructions:
- Preheat Oven: Preheat the oven to 375°F (190°C).
- Prepare Pita: Place the pita bread on a baking sheet.
- Add Toppings: Spread pizza sauce on the pita bread. Sprinkle with mozzarella cheese and add your favorite toppings.
- Bake: Bake for 10-15 minutes, or until the cheese is melted and bubbly.
Nutritional Information (per pizza):
- Calories: 632
- Fat: 40g (12g saturated fat)
- Cholesterol: 85mg
- Sodium: 1336mg
- Carbohydrate: 43g (3g sugars, 5g fiber)
- Protein: 25g
Gyro
This meal is a good way to mix up our menu, and my kids are big fans.
Ingredients:
- Pita bread
- Gyro meat
- Tzatziki sauce
- Tomatoes
- Onions
Instructions:
- Warm Pita: Warm the pita bread.
- Add Ingredients: Fill the pita bread with gyro meat, tzatziki sauce, tomatoes, and onions.
Nutritional Information (per gyro, calculated without toppings):
- Calories: 337
- Fat: 7g (1g saturated fat)
- Cholesterol: 63mg
- Sodium: 418mg
- Carbohydrate: 38g (2g sugars, 2g fiber)
- Protein: 29g
Lebanese Nachos
Have leftover pita bread to spare? Whatever you call them, you can’t help but like them!
Ingredients:
- Pita bread
- Your favorite toppings
Instructions:
- Cut pita: Cut pita bread into triangles
- Add Toppings: Pile your favorite toppings on top of pita chips.
- Bake: Bake until ready.
Other Pita Bread Recipes
- Tacos: You don't need to skimp on flavor when trying to eat healthy. Our 9-year-old daughter enjoys helping us make these tasty tacos, and likes eating them even more.
- Nutritional Information (per each): 339 calories, 10g fat (4g saturated fat), 52mg cholesterol, 787mg sodium, 38g carbohydrate (4g sugars, 8g fiber), 26g protein.
- Curry Pitas: If there are people in your family who think they won’t like the taste of curry, serve this. They’ll be curry lovers forever!
- Nutritional Information (per 2 filled pita halves): 393 calories, 14g fat (5g saturated fat), 70mg cholesterol, 665mg sodium, 38g carbohydrate (4g sugars, 3g fiber), 27g protein.
- Egg-Packed Pitas: My eight grandchildren often enjoy these egg-packed pitas for Saturday morning brunch or with a light salad for supper.
- Nutritional Information (per pita half): 224 calories, 9g fat (3g saturated fat), 255mg cholesterol, 402mg sodium, 24g carbohydrate (5g sugars, 3g fiber), 13g protein.
- Lamb Stuffed Pita Pockets: The spiced lamb in these stuffed pita pockets goes perfectly with cool cucumber and yogurt.
- Nutritional Information (per 2 filled pita halves): 383 calories, 11g fat (3g saturated fat), 78mg cholesterol, 766mg sodium, 39g carbohydrate (5g sugars, 3g fiber), 31g protein.
- Pork Pitas: Believe it: Cracked black pepper is all it takes to give my pork pitas some pop. With these, any weeknight meal is awesome.
- Nutritional Information (per sandwich): 380 calories, 11g fat (3g saturated fat), 55mg cholesterol, 665mg sodium, 37g carbohydrate (4g sugars, 2g fiber), 27g protein.
Read also: Mobile Dining Revolution