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Chickpea salad whole-wheat pitas

May 08, 2019 | Heather Shannon
chickpea salad in pita with side salad

Tired of sandwiches for lunch? Try this filling, nutritious twist.

Chickpeas are an excellent source of both protein and fiber, says Katie Rankell, director of the UCI Health Weight Management Program.

And since they’re so filling, they can help satisfy your appetite and lead to lower calorie intake.

Swapping out the white pita for a whole wheat pita adds even more fiber for easier digestion.

Creamy chickpea salad in whole wheat pitas

  • 1 15-ounce can chickpeas, drained and rinsed
  • 1/3 cup low-fat mayonnaise
  • ¼ cup red onion, diced
  • 4 teaspoons Dijon mustard
  • 1 tablespoon dill, minced
  • Juice of half of a lemon
  • 2 Persian cucumbers, diced
  • 1 teaspoon garlic powder
  • Salt to taste
  • Pepper to taste
  • 2 Rroma tomatoes, sliced
  • 4 lettuce leaves
  • 4 pitas


Put chickpeas and the next six ingredients (includingthrough pepper) in a bowl. Mix thoroughly.

Wrap pitas in foil and warm in oven.

Place a lettuce leaf in each pita and top with a few slices of tomato. Top with chickpea salad mixture. Fold in half and serve.


Serves 4

  • Calories 319
  • Fat 8.4 grams
  • Carbohydrate 52.2 grams
  • Fiber 5.8 grams
  • Protein 9.2 grams

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