Greek Chicken Pita with Tzatziki & Cucumber — 43g Protein Solo Lunch Under $4.50
There is a reason Greek food has been popular for thousands of years — the flavours are simple, bold, and they work every single time. This solo pita wrap uses seasoned grilled or pan-cooked chicken, a quick homemade tzatziki made from Greek yogurt and cucumber, and a handful of fresh toppings stuffed into a warm pita pocket. It tastes like something from a proper Greek restaurant and costs under four dollars and fifty cents. High protein, fresh, and assembled in minutes if you have the chicken ready. Meal prep the chicken on Sunday and lunches become a two-minute job for the rest of the week.
Ingredients
Method
- Make the tzatziki first so the flavours have time to develop: grate the cucumber and squeeze out as much water as possible using your hands or a clean cloth. Combine with Greek yogurt, minced garlic, lemon juice, dill, and salt. Stir and refrigerate while you cook the chicken.
- Season the sliced chicken with oregano, garlic powder, smoked paprika, salt, and pepper.
- Heat olive oil in a skillet over medium-high heat. Add the chicken slices in a single layer and cook for 3–4 minutes without moving to get some colour. Flip and cook a further 2–3 minutes until cooked through.
- Remove from heat and rest for 2 minutes before assembling.
- Warm the pita in the same dry pan for 30–45 seconds per side, or briefly in the microwave under a damp paper towel for 20 seconds.
- Open the pita pocket and spread a generous spoonful of tzatziki inside.
- Add the cooked chicken, sliced cucumber, tomato, and red onion.
- Top with a little extra tzatziki, olives, or feta if using.
- Eat immediately while the pita is still warm.
Notes
Chicken thighs are cheaper than breasts and stay juicier when cooked at high heat — either works perfectly here. Cook a double or triple batch of seasoned chicken at the start of the week and store in the fridge for up to four days, making this lunch practically instant on subsequent days. Greek yogurt is the backbone of tzatziki and costs a fraction of store-bought versions while tasting significantly better. A large tub used across breakfast and lunch recipes gives you exceptional value per serving.
