Pita Pockets with Lemony Chickpea Salsa
A vibrant, protein-packed start to your day that's as nourishing as it is delicious. These easy-to-assemble pita pockets feature perfectly cooked eggs and a refreshing salsa of tomato, cucumber, and chickpeas, all brightened with fresh mint, lemon, and salt-free za'atar. It's a complete, satisfying breakfast that fully embraces the principles of the Mediterranean diet.
Servings 4
Calories 241kcal
Equipment
- Medium Bowl
- Large nonstick skillet with a lid
- Spatula
- Toaster or oven
Ingredients
For the Lemony Chickpea Salsa:
- ½ cup finely diced English cucumber
- ½ cup finely diced Roma tomato
- ¼ cup canned chickpeas thoroughly rinsed and drained
- 2 tbsp crumbled feta cheese
- 2 tbsp finely chopped fresh mint
- 1 tbsp fresh lemon juice
- ¼ tsp black pepper
For the Za'atar Eggs & Pitas:
- 2 tsp extra-virgin olive oil
- 1 small garlic clove thinly sliced
- 4 large eggs
- 1.5 tsp salt-free za'atar spice blend
- 2 6-inch low-sodium, 100% whole-wheat pitas
Instructions
- Salsa Alchemy: In a medium bowl, combine the diced cucumber, tomato, rinsed chickpeas, crumbled feta, chopped mint, lemon juice, and black pepper. Gently stir until all ingredients are well-distributed. Set aside to allow the flavors to marinate while you prepare the eggs.
- Aromatic Infusion: Place the large nonstick skillet over medium-low heat. Add the extra-virgin olive oil and sliced garlic. Warm gently for 60-90 seconds, swirling the pan, until the oil is fragrant. Remove and discard the garlic slices, leaving the infused oil.
- Pita Preparation: While the oil infuses, lightly toast the whole-wheat pitas until they are warm and pliable. Once toasted, carefully slice each pita in half to create four pockets.
- Egg Perfection: Increase the skillet heat to medium. Crack the eggs into the garlic-infused oil, leaving space between them. Immediately cover the skillet with a lid and cook for 2 minutes to set the whites.
- Flavor Sealing: Remove the lid. Continue to cook, uncovered, for another 1-2 minutes, or until the whites are fully set but the yolks remain soft and jammy. Sprinkle the eggs evenly with the salt-free za'atar during this final stage.
- Final Assembly: Carefully open each warm pita half. Use a spatula to place one za'atar-dusted egg inside each pocket. Spoon a generous amount of the Lemony Chickpea Salsa over each egg, dividing it evenly. Serve immediately.
Notes
- Pita Selection is Key: The success of this recipe's sodium profile depends on your choice of pita. Look for a 100% whole-wheat brand with less than 150mg of sodium per pita.
- Herb Variations: If you don't have mint, fresh parsley or dill would also work beautifully in the salsa.
- Make-Ahead Tip: The Lemony Chickpea Salsa can be prepared a day in advance and stored in an airtight container in the refrigerator. This makes morning assembly even faster.