Name: Mediterranean Falafel Pita
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4
Cuisine: Mediterranean
Ingredients: ½ cup fresh parsley, chopped; ½ small red onion, thinly sliced; ¾ cup hummus (plain or flavored); ¾ cup tzatziki sauce; 1 large cucumber, thinly sliced; 1 lemon, cut into wedges; 16 falafel balls (homemade or store-bought); 2 medium tomatoes, diced; 2 tbsp extra virgin olive oil; 4 large whole-wheat or white pita breads; Optional: pickled turnips, shredded lettuce, chili flakes

This vibrant Mediterranean Falafel Pita is packed with crispy homemade or store-bought falafel, fresh chopped vegetables, creamy hummus, tangy tzatziki, and bright herbs, all stuffed into warm pita bread. It’s a healthy, protein-rich, flavor-packed vegetarian sandwich that’s perfect for a satisfying dinner or lunch.

Why You’ll Love This Recipe

This Mediterranean Falafel Pita is the ultimate healthy dinner idea that feels like a treat! Crispy, golden falafel balls deliver plant-based protein and satisfying crunch, while the fresh cucumber, tomatoes, red onion, and parsley add bright, juicy freshness. The creamy hummus and cooling tzatziki bring richness and tang, and the warm pita holds everything together in perfect harmony. It’s naturally vegetarian, packed with fiber, vitamins, and healthy fats, and tastes like a restaurant-quality Mediterranean meal. Quick to assemble (especially with store-bought falafel), budget-friendly, and endlessly customizable—this pita is light yet filling, perfect for busy weeknights, meal prep lunches, or when you want something delicious, nourishing, and exciting without any guilt!

Recipe Tips and Tricks

Warm the pita bread slightly before stuffing so it’s soft and pliable.
Don’t overstuff the pita—leave a little room so it doesn’t tear when you bite in.
Drizzle tzatziki and hummus inside the pita first to create a creamy base that holds everything together.
For extra crispy falafel, bake or air-fry them instead of frying.
Make extra tzatziki—it doubles as a great dip for veggies or chips.
Chop vegetables uniformly for even distribution and beautiful presentation.

Yield: 4 Servings

Mediterranean Falafel Pita

Crispy falafel, fresh veggies, hummus & tzatziki in warm pita—healthy, flavorful Mediterranean dinner!

Prep Time 15 minutes

Cook Time 10 minutes

Total Time 25 minutes

Ingredients

½ cup fresh parsley, chopped
½ small red onion, thinly sliced
¾ cup hummus (plain or flavored)
¾ cup tzatziki sauce
1 large cucumber, thinly sliced
1 lemon, cut into wedges
16 falafel balls (homemade or store-bought)
2 medium tomatoes, diced
2 tbsp extra virgin olive oil
4 large whole-wheat or white pita breads
Optional: pickled turnips, shredded lettuce, chili flakes

Instructions

Warm the pita! Place pita breads in the oven at 350°F (175°C) for 3–4 minutes or microwave for 20 seconds until soft and pliable.
Cook the falafel! If using uncooked falafel, bake or air-fry according to package instructions until golden and crispy (about 10 minutes).
Warm the hummus! Give the hummus a quick stir and microwave for 20–30 seconds so it spreads easily.
Prep the veggies! Thinly slice the cucumber, dice the tomatoes, thinly slice the red onion, and chop the fresh parsley.
Cut the pita! Carefully slice each pita open along one edge to create a pocket—don’t cut all the way through.
Spread the hummus! Generously spread 2–3 tablespoons of hummus inside each pita pocket on both sides.
Add the tzatziki! Spread a layer of tzatziki on top of the hummus—this creamy base holds everything together beautifully.
Layer the falafel! Stuff 3–4 crispy falafel balls into each pita—break them slightly if needed for easier filling.
Pile on the freshness! Add cucumber slices, diced tomatoes, red onion, and a generous handful of chopped parsley.
Finish and serve! Drizzle with a little extra virgin olive oil and a squeeze of fresh lemon juice. Serve immediately and enjoy every crunchy, creamy, flavorful bite!

Notes

This pita is naturally vegetarian and easily made vegan with dairy-free tzatziki.
For extra crunch, lightly toast the assembled pita in a skillet for 1–2 minutes per side.
Perfect for meal prep: Prepare components ahead and assemble fresh each day.

Nutrition Information

Yield

Serving Size

1
Amount Per Serving Calories 614Total Fat 28gSaturated Fat 4gUnsaturated Fat 24gCholesterol 4mgSodium 797mgCarbohydrates 73gFiber 7gSugar 6gProtein 22g

The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.

Ingredients Notes

Falafel: Use homemade or high-quality store-bought falafel balls—chickpea-based, herby, and crispy.
Pita bread: Soft, fluffy, pocket-style pita—whole-wheat for extra fiber and nutrition.
Hummus: Creamy, garlicky chickpea spread—use classic plain or roasted red pepper for variety.
Tzatziki: Refreshing yogurt-cucumber sauce—provides tang and cooling contrast to the warm falafel.
Fresh vegetables: Cucumber, tomatoes, red onion, and parsley add crunch, juiciness, and brightness.
Olive oil & lemon: A drizzle of extra virgin olive oil and squeeze of lemon brighten all the flavors.

Variations and Substitutions

Vegan version: Already vegan! Use dairy-free tzatziki (made with plant-based yogurt).
Higher protein: Add grilled chicken, shrimp, or extra chickpeas.
Spicy falafel pita: Add harissa or chili flakes to the tzatziki or drizzle sriracha.
Low-carb: Serve in lettuce wraps instead of pita bread.
Different spreads: Swap hummus for baba ganoush or tahini sauce.
Extra veggies: Add shredded lettuce, pickled turnips, or roasted red peppers.
Gluten-free: Use gluten-free pita or serve as a bowl.

Storage Options

Store components separately in airtight containers in the refrigerator for up to 3 days. Falafel stays crispy when reheated in the oven or air fryer. Assemble pita fresh each time to prevent sogginess. Tzatziki and hummus keep well for up to 5 days.