Tossed Veggie Salad in a Pita Pocket

pita pockets

By Barbara Day, M.S., R.D., C.N.

 Here’s an easy-to-fix lunch meal for home, work or school.  The pita has lots of colorful nutrient packed veggies.  You can substitute a whole grain tortilla if you want to form a wrap.

Nutrition Information Per Serving:  180 calories, 6 grams protein, 7 grams of fat, 24 grams of CHO,  4 grams of fiber,  513 mg sodium.

Preparation Time:  10 minutes

Serves:  Four – ½ stuffed pita each serving


  • 2 whole wheat large pita breads, cut in half*
  • 1 cup chopped romaine lettuce, spinach or a combination
  • ¼ cup peppers, red, green or yellow, chopped
  • ¼ cup cucumber, chopped
  • ¼ cup carrots, shredded
  • ¼ cup black beans, drained and rinsed or any other beans you like
  • ¼ cup low fat cheese, cheddar or mozzarella, shredded
  • ½ cup low fat salad dressing of your choice



Cut pita bread in half.  Set aside.  Combine all salad ingredients in a small bowl.  Toss thoroughly.  Fill each pita pocket with salad.  Sprinkle with salad dressing.


Shopping List

  • 2 whole wheat pita breads
  • romaine lettuce  or spinach
  • peppers, red, green or yellow
  • cucumber
  • carrots
  • black beans
  • low fat cheese, cheddar or mozzarella, shredded
  • low fat salad dressing


*May substitute a whole wheat tortilla for the pita bread. You can also add fruit like grapes or switch the veggies with ones that you already have in your refrigerator.


Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition,, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, Barbara writes nutrition and health columns for as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.    



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