Vegetarian Grilled Chicken Pita

Craving a fresh, plant-based twist on a Mediterranean favorite? This Vegetarian Grilled "Chicken" Pita combines bold flavors, wholesome ingredients, and a satisfying texture to create the ultimate meatless meal. Smoky, golden-brown tofu strips—marinated in a savory blend of olive oil, soy sauce, lemon juice, and aromatic spices—mimic the juicy tenderness of grilled chicken. Nestled inside warm whole wheat pita pockets, these flavorful strips are paired with crisp cucumber, juicy cherry tomatoes, red onion, and crunchy lettuce for a vibrant filling. A generous drizzle of creamy tzatziki sauce ties it all together, delivering a deliciously tangy finish. Ready in just 35 minutes, this easy and protein-packed recipe is perfect for lunch, dinner, or meal prep. Great for vegetarians and anyone looking to elevate their pita game with fresh, Mediterranean-inspired flavors!

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

Once pressed, slice the tofu into strips about 1/2 inch thick.

Step 4

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.

Step 5

While the tofu is marinating, slice the cucumber and red onion thinly, halve the cherry tomatoes, and wash the lettuce leaves. Set aside.

Step 6

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.

Step 7

Warm the pita bread either on a dry skillet or briefly in the microwave.

Step 8

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.

Step 9

Fill each pita with a balance of grilled tofu strips, sliced cucumber, cherry tomatoes, and red onion.

Step 10

Carefully spoon tzatziki sauce over the top, and serve immediately.

Nutrition Facts

Serving size	(1571.3g)

Amount per serving	% Daily Value*
Calories	1861.4

Total Fat 86.9g	0%
Saturated Fat 14.3g	0%
Polyunsaturated Fat 7.4g
Cholesterol 8.4mg	0%
Sodium 2622.7mg	0%
Total Carbohydrate 191.8g	0%
Dietary Fiber 31.6g	0%
Total Sugars 29.3g
Protein 101.2g	0%

Vitamin D 0IU	0%
Calcium 2970.7mg	0%
Iron 22.1mg	0%
Potassium 2980.7mg	0%

*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.

Source of Calories

Fat: 40.0%

Protein: 20.7%

Carbs: 39.3%