Chicken Souvlaki Pita with Tzatziki

A Greek street-food lunch with 42 g of protein, 6 g of fibre and 430 kcal — grilled lemon-and-oregano chicken in a whole-wheat pita with tomato, red onion and a yogurt-cucumber tzatziki, ready in 25 minutes. The tzatziki is plain 2% Greek yogurt and grated cucumber, so the sauce adds protein instead of only fat.

Ingredients (1 serving)

• Chicken breast, cubed — 120 g
• Whole-wheat pita — 60 g
• Plain Greek yogurt (2%) — 80 g
• Cucumber, grated — 50 g
• Tomato — 60 g
• Red onion — 20 g
• Lettuce — 20 g
• Olive oil — 5 ml
• Lemon juice and dried oregano — to taste

Macros per serving

• Calories: 430 kcal
• Protein: 42 g
• Fat: 11 g
• Carbs: 41 g
• Fiber: 6 g

Key micronutrients

• Niacin: ~12 mg
• Selenium: ~40 µg
• Vitamin B6: ~0.8 mg

Why it earns a spot in the rotation

• Protein density. 42 g of protein for 430 kcal — lean chicken breast plus Greek yogurt in the sauce carries most of it, at only 11 g of fat.
• B vitamins from the chicken. ~12 mg of niacin and ~0.8 mg of vitamin B6 per serving — niacin helps the body turn food into energy, and B6 helps it use protein and form red blood cells.
• Selenium. ~40 µg per serving; selenium is a trace mineral involved in thyroid function and in protecting cells from damage.
• Whole-grain carbs. 41 g of carbohydrate with 6 g of fibre — the whole-wheat pita is what keeps the fibre up on a handheld lunch.
• 25 minutes. Marinate the chicken in lemon and oregano while the tzatziki comes together, then grill and assemble.

Related protocols

• Turkey, Hummus & Veggie Wrap
• Grilled Chicken with Sweet Potato & Leafy Greens
• Chicken & Vegetable Stir-Fry with Buckwheat

Sources

• MedlinePlus — Protein in Diet
• MedlinePlus — Niacin
• NIH Office of Dietary Supplements — Selenium
• MedlinePlus — Vitamin B6

AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.