Vegetarian Grilled Chicken Pita
Discover the irresistible charm of the Vegetarian Grilled Chicken Pita—an innovative twist on a Mediterranean classic that's perfect for plant-based enthusiasts! This recipe swaps traditional grilled chicken for savory, marinated tofu, seasoned to perfection with a blend of olive oil, soy sauce, garlic powder, smoked paprika, and oregano. Paired with crisp cucumber, cherry tomatoes, red onion, and a creamy tzatziki sauce, this pita packs bold flavors and satisfying textures in every bite. Perfectly portable and ready in under 40 minutes, these warm whole wheat pita pockets are ideal for lunch, dinner, or a quick grab-and-go meal. Whether you’re exploring vegetarian options or looking for healthy Mediterranean-inspired recipes, this dish is sure to delight!
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Recipe Information
Ingredients
- 14 oz Extra-firm tofu
- 3 tbsp Olive oil
- 2 tbsp Soy sauce
- 1.5 tbsp Lemon juice
- 1 tsp Garlic powder
- 1 tsp Dried oregano
- 0.5 tsp Smoked paprika
- 0.5 tsp Black pepper
- 4 pieces Whole wheat pita bread
- 1 large Cucumber
- 8 oz Cherry tomatoes
- 0.5 medium Red onion
- 4 leaves Lettuce
- 0.5 cup Tzatziki sauce
Instructions
Start by pressing the extra-firm tofu to remove excess water. Wrap it in a clean kitchen towel or paper towels, place it under a heavy object, and let it sit for at least 10 minutes.
While the tofu is being pressed, prepare the marinade. In a small bowl, whisk together olive oil, soy sauce, lemon juice, garlic powder, dried oregano, smoked paprika, and black pepper.
Once pressed, slice the tofu into strips about 1/2 inch thick.
Place the tofu strips in a shallow dish and pour the marinade over them. Ensure each piece is thoroughly coated. Let them marinate for at least 15 minutes, turning halfway through.
While the tofu is marinating, slice the cucumber and red onion thinly, halve the cherry tomatoes, and wash the lettuce leaves. Set aside.
Preheat a grill pan over medium heat. Once hot, saute the marinated tofu strips for about 3-4 minutes per side until golden brown and slightly crispy.
Warm the pita bread either on a dry skillet or briefly in the microwave.
To assemble, cut the top 1/4 of the pita to create a pocket. Start by lining the inside of each pita with a lettuce leaf.
Fill each pita with a balance of grilled tofu strips, sliced cucumber, cherry tomatoes, and red onion.
Carefully spoon tzatziki sauce over the top, and serve immediately.
Nutrition Facts
Calories |
1861 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 86.9 g | 111% | |
| Saturated Fat | 14.3 g | 72% | |
| Polyunsaturated Fat | 7.4 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 2623 mg | 114% | |
| Total Carbohydrate | 191.8 g | 70% | |
| Dietary Fiber | 31.6 g | 113% | |
| Total Sugars | 29.3 g | ||
| Protein | 101.2 g | 202% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2971 mg | 229% | |
| Iron | 22.1 mg | 123% | |
| Potassium | 2981 mg | 63% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
