Carrot and Hummus Pita Pockets | Plant Based Recipe

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A perfectly filling lunch under 200 calories.

carrot and hummus pita pockets

There are a few things a sandwich needs in order to be completely satisfying, and it turns out that meat isn’t one of them. These Carrot and Hummus Pita Pockets are made with 100 percent plant-based ingredients. They not only taste phenomenal, but they’re super filling, too! They have protein and fiber to fill you up and keep you feeling full, and the combination of sweet and savory flavors makes your palate happy. What more could you ask for?

The other great thing about these Carrot and Hummus Pita Pockets is how easy they are to prepare. I often find myself avoiding sandwiches for lunch because they become soggy if I make them in advance. By the time lunch comes around, they’re much less exciting then they were a few hours ago! You won’t run into that problem with this recipe because the whole wheat pita is hearty enough to stand up to the hummus dressing. Just throw the sandwich together in the morning and it’ll be perfectly marinated and ready to eat by the time lunch rolls around.

The Trick to Pita Pockets

I don’t know about you, but I often have trouble actually getting that pita pocket just-right. Sometimes, you cut the pita in half and try to pry it apart with your hands, only to accidentally rip a huge hole in the side. Other times, I’ve tried using a knife to separate the layers, but that often feels dangerous and rarely works, either. So, what’s the trick to making the pita easier to open up?

The best way to create a pocket (without tearing the bread) is to heat the pita before cutting it in half. The heat helps the pita puff up, making the pocket more accessible than a cold pita. You can pop it into the microwave for a few seconds until it’s warmed through, or you can grill each side on a frying pan. If you’re really having trouble, the grocery store usually sells pre-cut pita pockets. That way, you won’t have to mess with the heating or cutting at all. It’s already ready-to-go!

Don’t worry if you tear a huge hole in the pita while trying to make your pocket. Those torn pitas are still perfect for our Whole Wheat Pita Pizzas, or you can turn torn pieces into pita chips for snacking.

Filling and Delicious

Now that we’ve gotten the pita pocket issue out of the way, we want to talk about why this recipe works. You wouldn’t think the combination of hummus, carrots, avocado, and arugula could be filling and satisfying…but it totally is! Every ingredient in this recipe was carefully chosen to create the perfect plant-based recipe.

The whole wheat pita is the key to holding these Carrot and Hummus Pita Pockets together. Literally, and figuratively! They not only hold the contents in, but they also provide heart-healthy whole grains and complex carbohydrates. This type of carb takes a long time for your body to digest, so you won’t be hungry again for hours.

Then, it’s all about textures. The creamy hummus is smooth but pungent, while the avocado is soft and cooling. Put them together and it’s magical! You could use a flavored hummus if you like, too, like this White Bean & Herb Hummus or Avocado Hummus. In contrast, the shredded carrots are sweet and crunchy while the arugula brings a spicy punch of flavor. It all comes together to create a perfectly harmonious eating experience that will make your taste buds happy.

We’d love to know if you found this plant-based lunch sandwich as filling as your stand-by favorite. Let us know what you think in the comments!

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Carrot and Hummus Pita Pockets | Plant Based Recipe

Healthy, fresh, and filling, these pita pockets make a great on-the-go lunch or even a fun and light dinner.
Prep Time 10 minutes
Total Time 10 minutes
Yield 4 people
Serving Size 1 filled pita
Course Dinner, Lunch
Cuisine American


  • 2 whole pitas cut in half and a pocket formed
  • 1/2 cup garlic hummus
  • 1 cup carrots shredded
  • 1/2 avocado pit removed and sliced into strips
  • 2 cups baby arugula


  • Carefully open the pocket and spread the hummus inside. Stuff with remaining ingredients, dividing each ingredient evenly between each pita pocket.

Nutrition Information

Serving: 1filled pita | Calories: 166kcal | Carbohydrates: 22g | Protein: 6g | Fat: 7g | Saturated Fat: 1g | Sodium: 242mg | Fiber: 6g | Sugar: 2g |
SmartPoints (Freestyle): 4
Keywords Budget-Friendly, dairy-free, Diabetic-Friendly, Kid-Friendly, Plant-Based, Quick and Easy, Vegetarian

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Chef Nichole

Nichole has a culinary degree from Great Lakes Culinary Institute and has worked in the culinary industry for 10 years. She also has the knowledge to write recipes using the most nutritious, fresh, and balanced ingredients. Nichole enjoys creating healthy and tasty recipes anyone can prepare, no matter their cooking skill level.

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