High Protein Turkey and Hummus Pita Pockets
Stuff whole-wheat pita with turkey, hummus and crunchy cucumber for a lunch that takes no cooking. A little Greek yogurt makes the hummus easier to spread without needing another sauce.
Equipment
- 1 knife and cutting board
- 1 mixing bowl
- 1 spoon
Ingredients
- 4 large whole-wheat pocket pitas About 2 1/4 oz each.
- 1 lb fully cooked sliced oven-roasted deli turkey breast 4 oz per meal.
- 2/3 cup plain commercial hummus Stir before measuring.
- 7/8 cup plain nonfat Greek yogurt 3/4 cup plus 2 Tbsp.
- 2 cups cucumber with peel washed, thinly sliced
- 1 1/8 cups tomatoes washed, thinly sliced
Instructions
- Cut each whole pita in half across the center and carefully open both pockets. Keep both halves together as one meal; one half is not a full serving.
- Stir the hummus and yogurt until evenly mixed. Divide into four equal portions and spread half of each portion inside each matching pita half.
- For each meal, divide 4 oz turkey and one-quarter each of the cucumber and tomato between the two pita halves. Use all the filling, split evenly among four whole-pita meals.
- Serve promptly. For packed lunches, keep the wet vegetables, turkey and hummus mixture in separate chilled containers and fill the pita just before eating. If a pocket tears, serve the same measured ingredients open-faced; do not add another pita without recalculating.
Notes
Four meals: one whole 64 g pita cut into two pockets, 112 g fully cooked turkey, 40 g hummus, 50 g yogurt, 50 g cucumber and 50 g tomato each. All spread counted; no cheese, oil or side dish. Finished assembled weight about 376 g before handling loss, not a measured yield. Equipment: Knife and cutting board; mixing bowl; spoon; kitchen scale. Keep turkey, spread and vegetables at 40°F or below. Plan on assembling only what you will eat that day. Prep components for up to 3 days, within the turkey’s opened-package limit and any earlier ingredient date; do not reset that clock when mixing. Refrigerate within 2 hours, or 1 hour above 90°F. Use ice packs for packed lunches. Serve cold. Freezing assembled pockets is not recommended because the vegetables and yogurt may become watery. Timing is a development estimate and has not been kitchen tested. Nutrition is Estimated, not Reviewed. No optional toppings included.