I’m so excited to share these Mediterranean sheet pan pita bowls with tzatziki with you! This recipe has everything I love for a weeknight: it’s easy to make, with minimal dishes, super nourishing and it feels like an elevated take out! With golden roasted veggies and chickpeas made on one tray, soft mini pitas, and a creamy dairy-free tzatziki that cools and brightens every bite. Each bowl brings about 25 g protein, 19 g fiber, and plenty of antioxidant-rich color and vitamins from cauliflower, bell peppers, cucumber, tomatoes, fresh dill, and lemon. If you enjoy high-fiber Mediterranean meals that are easy, vibrant, and satisfying, this one belongs in your rotation.
It also happens to be a great sheet pan dinner for meal prep—roast once, then build pita bowls or lunch boxes through the week.
Why I love this recipe (as a nutritionist)
- Protein-packed: chickpeas, soy yogurt, and hemp seeds bring about 25 g of protein per serving for steady energy
- Fiber-forward for gut health: vegetables + legumes deliver 19 g fiber to support digestion and satiety
- Iron-rich: each bowl offers about 8 mg iron, especially helpful in plant-based diets, paired with Vitamin C and alliums to increase bioavailability (allowing your body to absorb more)
- Balanced & satisfying: complex carbs, saturated fat-free plant protein, and healthy fats for a feel-good balanced meal that’s truly nourishing
- One-pan ease: sheet pan roasting means minimal clean-up and low efforts
Ingredient notes
- Chickpeas: our main protein and fiber source; if you prefer extra crisp, roast on a separate tray on the top rack. Lentils or other beans are a great alternative.
- Cauliflower: roasts to sweet, nutty edges; broccoli florets work too
- Bell peppers: red and yellow bring vitamin C, color, and gentle sweetness
- Dairy-free tzatziki: thick soy yogurt, grated cucumber, dill, garlic, lemon juice, and hemp seeds for extra protein and omega 3’s
- Spice mix: cumin, garlic powder, turmeric, smoked paprika, cayenne, sea salt flakes, and black pepper—swap with za’atar or shawarma spice for a shortcut
How to make this recipe (summary)
Start by heating the oven to 400°F (200°C), fan on, and line a large baking tray. Roast cauliflower, bell peppers, chickpeas, and red onion with olive oil and the spice mix until golden (25–30 minutes).
Stir together tzatziki by mixing soy yogurt, grated and squeezed cucumber, dill, garlic, lemon juice, sea salt, black pepper, and hemp seeds.
Warm the mini pitas for a couple of minutes so they’re soft and fluffy. Serve roasted veggies and chickpeas with pitas, chopped tomatoes, cucumber, olives, and a generous spoon of tzatziki. View recipe card below for detailed instructions.
Variations and tips
- Make it gluten-free: use gluten-free pitas or our Quinoa Red Lentil Wraps, or serve as bowls over roasted potatoes or quinoa. If using a spice mix, double check it is gluten-free certified if needed
- Use a spice shortcut: try store-bought za’atar, ras el hanout, Lebanese lebarat, or Cajun blends
- Crispier chickpeas: roast them on a separate tray on the top rack
- Different sauce: swap tzatziki for hummus or tahini–lemon sauce if you prefer. Store bought quality dips, work well if you’re short in time
- Up the protein: Swap the chickpeas for tofu chunks
- Switch the vegetables: This recipe is so versatile, and a great opportunity to use bits and pieces of vegetables in the fridge
- Olive options: kalamata add depth; capers or marinated artichokes also work
- Meal prep: store roasted components, fresh vegetables, and tzatziki separately; assemble just before serving
- Mocktail Idea:Â When squeezing out the cucumber juice, pour it into a glass with some ice, then top with sparkling water, a lemon wedge, and fresh mint for a refreshing wellness mocktail. If you prefer it sweeter, a little syrup, such as elderflower, works beautifully too.
- If you like this recipe, you’ll also love our Sheet Pan Pumpkin Gnocchi or Sheet Pan Fajitas.
Why you’ll love this Mediterranean sheet pan pita bowls TLDR
All the reasons this one’s a keeper:
- One-pan cleanup
- Protein-packed
- Fiber-rich
- Easy Weeknight Mediterranean Dinner
- Meal-prep friendly
FAQ
- Can I use store-bought tzatziki? Yes, absolutely—look for a thick style, or keep it dairy-free by choosing a plant-based version. Hummus, or Baba Ganoush, works well too.
- How do I make these pita bowls gluten-free? Use gluten-free pitas or wraps, or serve as a bowl over roasted potatoes or fluffy quinoa.
- What other spice blends work for sheet pan Mediterranean bowls? Za’atar, shawarma spice mix, ras el hanout, Lebanese lebarat, or Cajun seasoning are all delicious options.
- How should I store leftovers? Refrigerate roasted veggies, fresh vegetables and tzatziki separately for up to 4 days; warm pitas just before serving and assemble fresh.
Mediterranean Sheet Pan Pita Bowls with Tzatziki
High-protein Mediterranean sheet pan pita bowls with roasted veggies and creamy dairy-free tzatziki. Easy, flavorful, and perfect for weeknight dinners or meal prep.
SHARE RECIPE
Equipment
- Mixing Bowl
- Parchment paper
- box grater
- knife
- cutting board
Ingredients
Bowls
- 4 mini whole wheat pitas
- 1 red bell pepper - sliced
- 1 yellow bell pepper - sliced
- ½ medium cauliflower head - chopped into small florets
- 3 cups (490 g) chickpeas - cooked
- 2 tbsp (30 ml) olive oil
- 1 red onion - halved and sliced; keep slices stacked
- 12 Kalamata olives - pitted and chopped
- 1 small cucumber - diced
- 7 oz (200 g) small tomatoes - halved
Spice mix (see notes)
- 1 tsp (2 g) ground cumin
- 1 tsp (3.2 g) garlic powder
- ½ tsp (1.6 g) ground turmeric
- 1 tsp (2.3 g) smoked paprika
- ¼ tsp (0.4 g) cayenne pepper
- sea salt flakes - to taste
- freshly ground black pepper - to taste
Tzatziki style dip
- 1 small cucumber
- 1 cup (240 ml) yogurt - soy preferred
- ¼ cup (3 g) fresh dill - finely chopped; or sub 2 tsp dried dill
- 1 clove garlic - minced
- 2 tbsp (30 ml) lemon juice
- 2 tbsp (20 g) hemp seeds
Instructions
- Preheat the oven to 400°F (200°C), fan on.
- Combine the spices: In a small bowl, mix the cumin, garlic powder, turmeric, smoked paprika, cayenne, and a pinch of salt and pepper.
- Roast: On a large sheet pan lined with baking paper, add the cauliflower, bell peppers, chickpeas, and onions. Drizzle with olive oil, sprinkle over the spices, and mix well to coat everything evenly. Cut the red onion in half, then slice each half, keeping the slices stacked together rather than separating them. Make a little space at the back of the tray and place the onions cut-side down. Keeping them together like this helps them cook evenly with the rest of the vegetables without burning. Bake for 25 to 30 minutes on the middle to upper rack of the oven, until everything is golden.
- Prepare the tzatziki: Grate the cucumber and squeeze out excess water with a clean cloth. In a medium bowl, combine yogurt, grated cucumber, dill, garlic, and lemon juice. Season with salt and pepper.
- Warm the pita bread in the oven for 2 minutes.
- Assemble: You can either set everything out on the table for everyone to build their own bowls, or assemble individual bowls yourself. Enjoy!
Notes
Spices: You can replace the spice mix with a store-bought blend. Great options include za’atar, shawarma spice mix, Moroccan (ras el hanout), Lebanese (lebarat) spice blend, or Cajun. Store-bought spice mixes are an easy way to add lots of flavor without buying many jars, especially if you’re new to cooking or don’t keep many spices at home.
Chickpeas: I like the chickpeas to stay a little soft for this recipe, but if you prefer them crispier, bake them on a separate tray at the top of the oven.
Gluten-free option: Use gluten-free pita or wraps (such as our quinoa lentil wraps), or build as a bowl with roasted potatoes.
