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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.
Course Breakfast
Cuisine Mediterranean-Inspired
Keyword chickpea and egg breakfast
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4
Calories 218kcal

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.
Nutrition Facts per Serving: Calories: 218 | Total Fat: 10g (3g Saturated) | Total Carbs: 23g (4g Fiber, 19g Net Carbs) | Protein: 12g | Sodium: 232mg
Disclaimer: Nutrition information is an estimate calculated using USDA data and is provided for informational purposes only. Actual values may vary based on ingredient brands, portion sizes, and cooking methods. This information is not medical advice. Consult a qualified healthcare professional for personalized guidance.