Mediterranean Chicken Pita with Spicy Yogurt (Kofta-Style Pockets)

I used to think “healthy” meant steamed chicken and sadness. Then I found the Mediterranean diet and fell for its bright herbs, good olive oil, and big flavor. This mediterranean chicken pita delivers all of that in a warm pocket you can hold with one hand.

Juicy chicken kofta, crunchy veggies, and a tangy, spicy yogurt sauce make every bite fresh and satisfying. It’s simple, weeknight-friendly, and the kind of meal my family asks for on repeat.

Why You’ll Love This Mediterranean Recipe

• Heart-healthy fats and plenty of fresh herbs
• Lean protein and fiber-rich whole-wheat pita
• Ready in about 30 minutes
• Uses affordable, easy-to-find ingredients
• Meal-prep friendly and great for lunches
• Big flavor with minimal added salt

The Building Blocks of Mediterranean Flavor

Extra-Virgin Olive Oil

A quality EVOO adds a fruity, peppery finish and ties everything together. It’s a cornerstone of Mediterranean cooking and supports that heart-healthy profile we love for 30-minute mediterranean chicken pita.

Fresh Herbs + Warm Spices

Parsley, mint, dill, lemon, and a whisper of sumac make the kofta pop. This is classic balance: bright herbs, citrus, and gentle spice for those mediterranean chicken kofta pita pockets.

Greek Yogurt

Thick, tangy yogurt cools the heat and adds protein. Stir in jalapeño, garlic, and lemon for a quick chicken kofta with yogurt sauce that doubles as a dip.

The Recipe Card: Mediterranean Chicken Pita

Here’s the exact recipe I make at home—fresh, flexible, and perfect for busy nights.

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Mediterranean Chicken Kofta Pockets with Spicy Yogurt Sauce

A vibrant, nutrient-dense take on a classic street food, these kofta pockets are engineered for flavor and wellness. Lean chicken is infused with a trio of fresh herbs, lemon, and sumac, then baked to perfection. Tucked into a hearty whole wheat pita with crisp vegetables and a fiery, salt-free jalapeño-yogurt sauce, this dish is a testament to how satisfying healthy eating can be.

Course Main Course

Cuisine Mediterranean-Inspired

Keyword chicken kofta with yogurt sauce, mediterranean chicken kofta pita pockets, mediterranean chicken pita

Prep Time 25 minutes minutes

Cook Time 20 minutes minutes

Total Time 45 minutes minutes

Servings 6

Calories 472kcal

Equipment

• Large mixing bowl
• Small Mixing Bowl
• Box Grater
• Large parchment-lined baking sheet
• Chef's knife
• Cutting board

Ingredients

For the Spicy Jalapeño Yogurt Sauce:

• 1.5 cups 340g non-fat plain Greek yogurt
• 1 large English cucumber grated and thoroughly squeezed of excess moisture
• 3 cloves garlic minced
• 1 jalapeño finely minced (seeds removed for less heat)
• 3 tbsp fresh lemon juice
• 2 tbsp chopped fresh dill
• 1 tbsp Extra Virgin Olive Oil
• Freshly ground black pepper

For the Herb-Infused Chicken Kofta:

• 1.5 lbs 680g 99% lean ground chicken
• 3/4 cup 75g 100% whole wheat breadcrumbs
• 1/2 cup 80g finely diced red onion
• 1/2 cup 60g grated zucchini, squeezed dry
• 4 cloves garlic minced
• 1 jalapeño finely minced
• 1/2 cup packed fresh parsley chopped
• 3 tbsp packed fresh mint chopped
• 2 tbsp packed fresh dill chopped
• 1.5 tsp dried oregano
• 1.5 tsp lemon zest
• 1/2 tsp ground sumac
• 1/2 tsp black pepper
• 1/4 tsp kosher salt

For Assembly:

• 6 large approx. 6.5-inch 100% whole wheat pitas
• 3 Persian cucumbers thinly sliced
• 3 Roma tomatoes sliced
• 1/2 red onion very thinly sliced
• 3 oz 85g feta cheese, crumbled
• Extra fresh dill for garnish

Instructions

• Preheat and Prepare: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper. Prepare all vegetables and herbs as listed in the ingredients.
• Make the Yogurt Sauce: In a small bowl, combine the non-fat Greek yogurt, grated and squeezed cucumber, 3 cloves of minced garlic, minced jalapeño, fresh lemon juice, chopped dill, and extra virgin olive oil. Season generously with black pepper and stir until uniformly blended. Cover and refrigerate while you prepare the kofta to allow the flavors to meld.
• Combine the Kofta Mixture: In a large mixing bowl, add the ground chicken, whole wheat breadcrumbs, diced red onion, grated zucchini, 4 cloves of minced garlic, the second minced jalapeño, all fresh herbs (parsley, mint, dill), dried oregano, lemon zest, sumac, black pepper, and kosher salt. Use your hands to gently but thoroughly combine the ingredients. Do not overmix.
• Shape and Arrange: Slightly dampen your hands with water to prevent sticking. Form the chicken mixture into 24 small, oblong kofta shapes (4 per serving). Arrange them on the prepared parchment-lined baking sheet, ensuring they have space between them for even cooking.
• Bake the Kofta: Place the baking sheet in the preheated oven. Bake for 17-20 minutes, or until the kofta are golden brown and an instant-read thermometer inserted into the center of one registers 165°F (74°C).
• Assemble the Pockets: Gently warm the whole wheat pitas in the oven for the last minute of baking or in a toaster. To serve, slice the top off each pita to create a pocket. Spread a generous layer of the spicy yogurt sauce inside. Add 4 kofta, then layer with sliced tomatoes, cucumbers, and red onion. Top with a sprinkle of crumbled feta and a few sprigs of fresh dill. Serve immediately.

Notes

Moisture is Key: Using 99% lean chicken is crucial for the fat profile, but it can dry out. The grated zucchini is a non-negotiable secret ingredient that adds essential moisture and hidden nutrients.

Flavor without Salt: This recipe relies on a high volume of fresh herbs, citrus, and alliums (garlic, onion) for its robust flavor. Do not skimp on them, as they are doing the heavy lifting in place of salt.

Make-Ahead Sauce: The yogurt sauce improves with time. You can prepare it up to 2 days in advance and store it in an airtight container in the refrigerator.

Nutrition Facts

Serving: 1 stuffed pita pocket

• Calories: 472 kcal
• Protein: 45.1 g
• Carbohydrates: 45.5 g
• Dietary Fiber: 9.2 g
• Total Sugars: 8.3 g
• Added Sugars: 0 g
• Total Fat: 12.1 g
• Saturated Fat: 3.1 g
• Cholesterol: 115 mg
• Sodium: 498 mg
• Potassium: 755 mg
• Iron: 4.2 mg

My Top Tips for a Perfect Result

• Don’t overmix. Gentle hands keep the kofta tender.
• Moisture matters. Grated, squeezed zucchini keeps lean chicken juicy.
• Warm the pita. A quick toast makes pockets soft and pliable.
• Make the sauce first. A short rest in the fridge deepens flavor.
• Pack with crunch. Cucumbers, tomatoes, and red onion add texture and freshness.

Frequently Asked Questions (FAQ)

1.What makes a recipe “Mediterranean”?

Whole foods, lots of plants, quality olive oil, and lean proteins. These kofta pockets check every box and fit a mediterranean ground chicken kofta wrap or pita format.

2.Is this good for weight-conscious eating?

Yes. Lean chicken, olive oil, veggies, and whole-wheat pita make a balanced plate. It’s a smart, satisfying option for a 30-minute mediterranean chicken pita dinner.

3.What can I serve with this?

Try a simple chopped salad, lemony roasted potatoes, or grilled veggies. Extra chicken kofta with yogurt sauce on the side never hurts.

A Taste of the Good Life

Fresh herbs, good olive oil, and simple techniques—that’s the Mediterranean magic. This recipe proves healthy food can be bold, cozy, and totally doable on a weeknight. Make this mediterranean chicken pita, snap a pic, and tell me how it went in the comments—I’m cheering you on!