This recipe transforms humble garden vegetables like zucchini and red bell peppers into a savory, caramelized filling through high-heat roasting, making it a perfect vegetarian option for those following a Mediterranean or diabetic diet. The star of the show is the zesty homemade tzatziki sauce, which adds a creamy, herb-filled finish without the heavy saturated fats found in traditional sandwich spreads. By using whole wheat pitas, you gain an extra boost of fiber to keep you full throughout the afternoon.
These pita sandwiches leverage the core principles of the Mediterranean diet by focusing on fiber-rich whole grains and a wide variety of antioxidant-packed roasted vegetables. By replacing heavy mayo-based dressings with a yogurt-based tzatziki, this recipe provides a protein-rich, low-fat alternative that supports heart health and blood sugar management.
(Instant Download)
Sign Up for instant access to your free cookbook plus our most popular quick and healthy recipes!
Yes, especially when you choose 100% whole wheat pita bread. Whole grains contain more fiber than white bread, which can help lower LDL (bad) cholesterol levels.
Absolutely. By focusing on roasted vegetables and a yogurt-based sauce, you are getting a meal rich in vitamins, minerals, and fiber while keeping saturated fat and sodium in check compared to traditional deli meat sandwiches.
Warm the pitas slightly in the oven or microwave for 10–15 seconds before cutting or stuffing. This makes the bread more pliable and less likely to tear.
Yes. Simply swap the Greek yogurt for a dairy-free yogurt or hummus, and omit the feta cheese or use a vegan cheese alternative.
These classic Mediterranean favorites are easy to make and each cooks up in just 30 minutes!
These tasty and versatile side dish options pair beautifully with any lean protein-based main course.
Recipe yields 4 servings
For the tzatziki: In a bowl, combine the cucumber with the Greek yogurt, garlic, dill, salt and black pepper. Refrigerate for at least 1 hour or overnight. (Note: This recipe uses only 2 tablespoons of the sauce; refrigerate remaining sauce for another use.)
For the sandwich: Preheat oven to 400°. Place vegetables on a large baking sheet and drizzle with olive oil and balsamic vinegar. Season with herbes de Provence, salt and black pepper to taste and toss well. Roast for 25 minutes, stirring occasionally. Toss the roasted vegetables with the mint, parsley and dill.
Lower oven to 200°. Lightly spray a baking sheet with nonstick cooking spray. Place pitas on the baking sheet and warm in the oven for 5 minutes. Stuff pitas with lettuce, roasted veggies, feta cheese and yogurt sauce. Serve warm.
If you don't have Greek yogurt, you can use any plain yogurt; or try a dollop of heart-healthy hummus for a dairy-free, vegan alternative.
Swap the feta for a sprinkle of nutritional yeast or small pieces of goat cheese for a different flavor profile.
If whole wheat pitas aren't available, this filling works beautifully in a whole-grain wrap or served over a bed of quinoa as a Mediterranean bowl.
Feel free to add eggplant or yellow squash to the roasting pan depending on what’s in season.