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This vegan pita sandwich combines perfectly roasted cauliflower that has been lightly charred and seasoned with vibrant Mediterranean spices. The cauliflower is then nestled into a pita pocket along with fresh tomatoes, crisp lettuce and a drizzle of tahini. It’s a flavor-packed roasted veggie pita that will leave you feeling satisfied.
Whether you are looking for an easy weekday lunch or quick dinner option, this roasted cauliflower pita sandwich will surely satisfy. Packed with flavor and nutrients, this sandwich makes for a delicious and healthy meal that the whole family will enjoy. So, what are you waiting for? Give this recipe a try today!
why you’ll love this vegetarian Filled Pita
- Prep is a breeze. It only takes about 5 minutes to get everything ready before it goes into the oven. The oven ends up doing most of the work for you!
- Filling. The pita fillings are healthy and flavorful. The roasted cauliflower is perfectly seasoned and pairs so well with the fresh tomatoes and lettuce.
- Tahini sauce. A little drizzle of tahini sauce takes this sandwich over the top. If you’ve never had tahini, it’s a sesame paste that has a nutty/earthy flavor. It’s delicious!
- Easy meal prep idea. This recipe is perfect for meal prep! Simply roast the cauliflower at the beginning of the week and then assemble the sandwiches when you’re ready to eat. The cauliflower will stay fresh in the fridge for up to four days.
Ingredients to make This Vegan Pita Sandwich
In terms of filling, this vegetarian pita pocket is relatively simple. You don’t need a ton of ingredients to make it taste amazing.
- Cauliflower: I like to use a large head of cauliflower so that there is plenty to fill the pita pockets. When cutting the cauliflower, aim for bite-sized pieces.
- Olive Oil: Helps get that perfect char on the cauliflower.
- Spices: I used a blend of cumin, coriander, smoked paprika, garlic powder, salt, and pepper. You could also use a pre-made spice blend like my 7-spice mix.
- Pita bread: You’ll need pita bread that is about six inches in diameter. Make sure to check the label to ensure it’s vegan-friendly. You can also make your own pita bread – it’s easier than you think!
- Tomatoes: I like to use thinly sliced Roma tomatoes. I find that they fit nicely into the pita pockets, and they’re not too watery.
- Lettuce: I used romaine lettuce, but you could also use green leaf lettuce or even spinach.
- Tahini: This is optional, but I love the flavor it adds to the sandwich. You can find tahini at most grocery stores in the international aisle.
How to make Roasted Cauliflower
- Add the cauliflower and olive oil to the prepared baking sheet.
- Sprinkle the spice mixture on the cauliflower. Use your hands to toss the cauliflower with the seasoning on all sides.
- Roast in the oven until fork-tender with a light char.
Tips for making roasted veggie pita pockets
- Use pre-cut cauliflower. If you want to save time, you can use pre-cut cauliflower that is available at most grocery stores.
- Season the cauliflower well. Be generous with the spices! You want a robust flavor so that the cauliflower is flavorful on its own.
- Don’t overcook the cauliflower. You want it to be slightly charred and tender, but not mushy.
- Choose your pita wisely. Make sure to check the label of the pita you’re using to ensure it’s vegan-friendly. If you can’t find a vegan pita, you can also use flatbread or naan.
- Assemble the pita pockets just before serving. This will help to ensure that the pita bread is nice and crispy.
popular substitutions & additions
- Add potatoes. While roasting the cauliflower, my mom often roasts potatoes with them as well to add to the pita sandwiches. You can use the same seasoning on the potatoes as the cauliflower.
- Serve with garlic sauce. Tahini sauce goes so perfectly with roasted cauliflower, and it’s always my go-to. If you’ve tried my garlic sauce recipe, though, you know that sauce is perfect spread on everything, including this pita sandwich!
- Add some tang. Sliced kalamata olives or pickled turnips are a great way to add some tang to the pita sandwich.
- Make it hot. If you want a little bit of heat, you can add sliced jalapeño pepper or red pepper flakes to the pita sandwich.
- Load it up with veggies. Some other great roasted veggies to add to this pita sandwich are: sweet potatoes, mushrooms, eggplant, zucchini, and onions.
what to serve/pair with your cauliflower pita sandwich
These cauliflower pita sandwiches are a complete meal on their own, especially when served with veggies stuffed in the pitas. For a fuller meal, try serving them with one of these salads:
how to store this roasted veggie pita sandwich
If you’re planning on making this recipe for meal prep, I would roast the cauliflower at the beginning of the week, slice the tomatoes and wash the lettuce. Store everything in the fridge in separate containers, and then assemble the pita sandwiches when you’re ready to eat.
If you want to reheat the cauliflower, you can throw it in the air fryer for a few minutes or heat it up in the microwave.
How long will roasted cauliflower last in the fridge?
The roasted cauliflower will last in the fridge for up to four days.
Frequently asked questions
You can, but it will have a different consistency, soggier. I prefer to use fresh cauliflower for this recipe, but if you only have frozen on hand, it will work.
Yes! You can use gluten-free pita or flatbread. If you can’t find gluten-free pita, you could also use a lettuce wrap or collard green wrap.
After cutting it down the center, carefully pry open the pita pocket with your fingers. Look for an opening that you can slide your index finger in and gently pull apart. You don’t want to rip the pita. Just carefully pry it open enough so you can stuff it with all the goodies. You can also use a fork to help loosen it up.
I hope you enjoy this roasted cauliflower pita sandwich recipe! Let me know in the comments below if you have any questions or substitutions. As always, thank you for reading and following along!
More MEDITERRANEAN recipes:
- Chicken Shawarma Salad
- Beef Shawarma Wrap
- Couscous with Shrimp
- Shawarma Pita Pizza
- Chicken Shish Tawook
- Zaatar Manakeesh
- Mediterranean Cauliflower Rice
- Low-Carb Cauliflower Tabbouleh
- Marinated Beef Gyros
If you try this feel good Cauliflower Pita Sandwiches recipe or any other recipe on Feel Good Foodie, then don’t forget to rate the recipe and leave a comment below! It helps others who are thinking of making the recipe. We would love to hear about your experience making it. And if you snapped some shots, share it on Instagram so we can repost on Stories!
This Roasted Cauliflower Pitas recipe was originally published on April 6, 2017. The recipe has been slightly modified to exclude the roasted potatoes, and the post now includes new step-by-step photos for how to make the sandwiches.
Vegan Cauliflower Pita Sandwiches
- Shredded lettuce
- Sliced tomatoes
- Tahini sauce
- Small pita breads cut in half to create a pocket
- Preheat the oven to 425°F degrees and line a large baking sheet with parchment paper.
- Add the cauliflower and olive oil to the prepared baking sheet. In a small bowl, whisk together cumin, paprika, coriander, garlic powder, salt and pepper, and sprinkle it on the cauliflower. Use your hands to toss the cauliflower with the seasoning on all sides.
- Bake until the cauliflower is golden brown and fork tender, about 40 minutes, tossing halfway through.
- To assemble the pitas, place lettuce and tomatoes in the pita pockets, add the roasted cauliflower on top and drizzle with the tahini sauce.
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.