Greek-style Pita Sandwiches

Greek-style Pita Sandwiches 
With Garlicky Cucumber Sauce

I’m pretty sure there are people who have come to blows over the proper naming of various greek sandwiches and sauces. I’m going the safest route possible by calling these Greek-style sandwiches.

The sauce is reminiscent of Tzatziki but with a really heavy punch of garlic and some nice funky tang from the feta.  By letting the minced garlic sit with the salted cucumber for a bit, the heat mellows out just a bit. If you don’t like a giant hit of raw garlic, you can either use less or try lightly frying the garlic in the oil you are using for the sauce, just be sure to let it cool down before adding it to the other ingredients.

I have left the filling for these sandwiches purposefully vague because this recipe stands as a good template for experimentation. If you’re getting bored of grilled chicken with veg and rice, this can be a nice way to change up your fowl consumption. This is also a great place to make use of the Big Batch Turkey Meatballs that I know you have sitting in your freezer. And, if meat isn’t your thing, try it with some oregano and lemon dusted tofu, baked in the oven for 30 minutes.

Note: You can usually find the small whole wheat pitas that I call for over near the deli in most supermarkets. Try it with any low cal wrap or tortilla, if you have them on hand or don’t love pita.


For the Sauce:

150g (about 1 cup) Minced Cucumber Calories: 20 Protein: –

2 Cloves Garlic, Minced Calories:- Protein: –

250g (1 Cup) Greek Yogurt Calories: 140 Protein: 26

2 tbsp Olive Oil Calories: 240 Protein: –

40g Feta, crumbled Calories: 100 Protein: 6

Minced fresh dill (optional) Calories: – Protein: –

Salt and Fresh pepper to taste

Total for Sauce: Calories: 500 Protein: 32

For the Sandwiches:

Low Cal Pita Breads Cal: 60 Protein: 6

3oz roasted or grilled chicken Cal: 140 Protein: 26


2 Turkey Meatballs Cal: 150 Protein: 20


75g Baked Tofu Cal: 140 Protein: 16

Mixed Veg (lettuce, onion, pickles) Cal: – Protein: –

Total per Sandwich: Cal: ~300 Protein:28-38


  1.  Sprinkle minced cucumber and minced garlic with salt and allow to sit for 30 min to an hour. Do not drain.
  2. Mix in the rest of the ingredients for the sauce and taste to adjust seasoning.
  3. For the sandwiches: toast the pita in the toaster or oven. If you want to warm up your protein, go ahead and do so.
  4. Assemble the sandwiches with one fifth of the sauce recipe for each sandwich and loaded with raw veggies and mixed pickles.