Mediterranean Pita Sandwiches with a Special Whipped Feta Sauce – No Cook
Mediterranean Pita Sandwiches make the perfect no-cook meal for hot summer days. Soft pita bread holds layers of fresh vegetables, prosciutto, olives, and peppery arugula, all finished with a special whipped feta sauce. They come together in minutes and deliver fresh Mediterranean flavor in every bite.
Why You’ll Love These Mediterranean Pita Sandwiches
Fresh Mediterranean flavors. Every bite combines juicy tomatoes, crisp cucumbers, briny olives, peppery arugula, tender prosciutto, and a creamy whipped feta sauce. These fresh ingredients bring the flavors of the Mediterranean to your table.
Quick and easy to make. This recipe comes together in minutes with simple ingredients. Blend the whipped feta sauce, fill store-bought pita bread, and lunch is ready. Using jarred roasted peppers and pita bread saves time without sacrificing flavor.
A balanced meal. Whole wheat pita bread and fresh vegetables add fiber and complex carbohydrates. Prosciutto and the whipped feta sauce provide protein and fat to help keep you full and satisfied.
No cooking required. These Mediterranean pita sandwiches make the perfect meal for hot summer days. Simply blend the sauce, assemble the sandwiches, and enjoy. No oven or stovetop needed.
Easy to customize. Add your favorite vegetables or leave out the ones you don’t enjoy. The sandwich is flexible, but I recommend making the whipped feta sauce exactly as written. The roasted pepper, feta, and yogurt create the creamy texture and bold flavor that make this recipe special.
Ingredients
- Whole wheat pita pocket bread
- Sliced Prosciutto
- Sliced olives
- Arugula
- Red onion
- Tomatoes
- Yogurt
- Cucumber
- Roasted peppers
- Feta in brine. I use feta made from cow’s milk. You can find it in international stores. It is called white cheese.
Equipment
- Measuring cups and spoons
- A sharp knife
- Cutting board
- Small chopper or immersion blender
- Mandoline slicer (optional)
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Helpful tips
Use feta in brine. Skip the pre-crumbled feta. It often contains anti-caking agents that can affect the texture of the whipped feta sauce. Feta packed in brine blends into a much smoother and creamier sauce.
Adjust the sauce consistency. The sauce should be thick but pourable. If it turns out too thick, blend in a little more yogurt. If it’s too thin, add a bit more feta until you reach the desired consistency.
Use a mandoline slicer. If you make sandwiches often, a mandoline slicer is a great investment. It slices cucumbers, tomatoes, and onions quickly while keeping every slice the same thickness.
Assemble just before serving. The whipped feta sauce can soak into the pita bread and make it soggy over time. Fill the pita pockets right before serving for the best texture.
Taste before adding salt. Feta, prosciutto, and olives all add plenty of salt to these Mediterranean pita sandwiches. I never add extra salt to the vegetables, but taste your sandwich first and season only if needed.
Customize the fillings. The exact amounts of vegetables, olives, and prosciutto are up to you. Add more of the ingredients you love and leave out the ones you don’t. The only ingredient I recommend keeping the same is the whipped feta sauce, since it’s what gives these sandwiches their signature flavor.
Expect 4 to 6 sandwiches. The number of servings depends on how generously you spread the whipped feta sauce and how full you stuff each pita pocket.
Serving Suggestions
Serve these Mediterranean pita sandwiches immediately after assembling them for the best flavor and texture. The fresh vegetables stay crisp, and the pita bread remains soft without becoming soggy. Enjoy them as a quick lunch, an easy dinner, or a light meal on hot summer days. They also pair well with fresh fruit, a simple salad, or a cup of soup.
Storage Instructions
I don’t recommend storing assembled Mediterranean pita sandwiches. The vegetables and whipped feta sauce release moisture over time, which can make the pita bread soggy and cause it to tear.
You can prepare the whipped feta sauce up to 2–3 days in advance and store it in an airtight container in the refrigerator. If any separation occurs, simply stir the sauce before using it.
Leftover sliced vegetables can also be stored in an airtight container or zip-top bag in the refrigerator for up to 1 day. Keep in mind that they may lose some of their crisp texture as they sit.
Mediterranean Pita Sandwiches with a Special Whipped Feta Sauce – No Cook
Equipment
- Food processor, immersion blender
Ingredients
For the sauce
- 1 fire roasted bell pepper from a jar
- 4 oz feta cheese in brine
- 2 Tbsp Plain or Greek yogurt whole
For the sandwiches
- whole wheat pita bread sliced in half
- seedless cucumbers sliced to rounds
- tomato sliced to rounds
- red onion sliced to rounds
- sliced Prosciutto
- fresh baby arugula
- sliced olives
Instructions
To make the sauce
- Add the feta, one roasted red pepper and the yogurt in the food processor. Blend until smooth.
To make the sandwiches
- Slice one whole wheat pita bread in half and open the pocket. Add the sauce, Prosciutto, sliced tomato, cucumber, olives, onion, arugula and top with some more sauce.
- You can crumble extra feta on top (optional).
- Serve the sandwiches right away.
Notes
Other Sandwich recipes you might like
Toasts With Feta And Eggs (Only Three Ingredients)
Sandwich Pocket Breads (Fill Them Any Way You Like)
Easy Mediterranean Pita Sandwiches With Shrimp. Made on the Grill