Mediterranean Chicken Salad Pita

photo of mediterranean chicken salad

This pita sandwich, which is based on the Mediterranean diet, is full of flavor and health benefits. The yogurt, chicken and chickpeas provide protein while the mint, red bell pepper, onion, baby spinach, and tomato provide powerful antioxidants, vitamin A, vitamin C, and potassium. The whole wheat pita boosts the fiber content of this veggie-packed sandwich. It is a heart-healthy recipe – low in sodium and cholesterol. Studies have shown that a Mediterranean diet may lead to a longer lifespan by reducing your risk for heart disease and type 2 diabetes

Recipe Yields: 6 Servings (6 pita sandwiches)


  •  1 cup fat free Greek yogurt
  •  2 Tbsp fresh lemon juice
  •  1/2 tsp ground cumin
  •  1 bay leaf
  •  2 cups low sodium chicken broth
  •  1 cup water
  •  4 six-oz. boneless, skinless chicken breasts
  •  1 cup chopped red bell pepper
  •  1/2 cup diced red onion
  •  1/4 cup chopped fresh mint
  •  1 fifteen-oz. can, no salt added, chickpeas, rinsed and drained
  •  6 six-inch whole wheat pitas
  •  1 half cup baby spinach leaves
  •  6 quarter-inch thick slices tomato, cut in halve


  1.  Combine yogurt, lemon juice, and cumin in a small bowl. Set aside.
  2.  Add bay leaf to pot with chicken broth diluted with 1 cup of water. Bring to a boil. Add chicken breasts and simmer on medium heat until cooked through (8-10 minutes).
  3.  Remove cooked chicken breasts from broth, let cool on cutting board and then dice into cubes. Place chicken pieces in yogurt mixture. Toss gently to coat all sides. Set aside.
  4.  Combine bell pepper, onion, mint and chickpeas. Divide mixture into 6 servings and stuff into each pita.
  5.  Place a small handful (1/4 cup) of spinach leaves and 2 sliced tomato halves in each pita.
  6.  Add a 1/2 cup of diced chicken mixture to each pita.
  7.  Serve and enjoy!

Nutrition Facts

Amount Per Serving% Daily Value
Calories 400Calories from Fat 40
Total Fat 4.5g7%
Saturated Fat 0.5g3%
Trans Fat 0g 
Cholesterol 50mg17%
Sodium 500mg21%
Carbohydrates 58g19%
Dietary Fiber 10g40%
Sugar 5g
Protein 32g
Vitamin A 25%
Vitamin C 60%
Calcium 10%
Iron 20%