Recipe description
July 31, 2026
Hummus Wholegrain Pita with Pickled Red Onion
A fiber-rich pita layered with creamy hummus and tangy pickled onion
High Fiber
High Omega-3
Whole Grains
82%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: egg, sesame, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from chickpeas, wholegrain pita, and red onion.
- Combines several plant foods with colorful onion and whole grains.
- Provides a practical balance of carbohydrates, plant protein, and healthy fats.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Bread, pita
2
piece
Hummus
4
tablespoon
Red onion
1
piece
Vinegar
2
tablespoon
Sugar
1
teaspoon
Salt
0.5
teaspoon
Lemon juice
1
teaspoon
Instructions
1
Thinly slice the red onion and place in a small bowl.
2
Add vinegar, sugar, salt, and lemon juice to the bowl with the onion. Stir well and let sit for at least 10 minutes to pickle.
3
Warm the wholegrain pita bread slightly in a dry pan or microwave for 10-15 seconds.
4
Spread 2 tablespoons of hummus evenly on each pita bread.
5
Top each pita with a generous amount of pickled red onion.
6
Fold or roll the pita and serve immediately.
More Recipes For Your Gut
Nutrition
290 kcal
Calories
10 g
Protein
49 g
Carbohydrates
9 g
Fiber
5 g
Sugar
7 g
Fat
1 g
Saturated fat
1.3 g
Salt
FAQ
How many servings does this recipe make?
It makes 2 pita sandwiches.
How long should the red onion pickle?
Let the onion sit in the vinegar mixture for at least 10 minutes.
Can I prepare the pickled onion in advance?
Yes. Store it in a covered container in the refrigerator and use it within a few days.
How do I warm the pita bread?
Warm it in a dry pan or microwave for 10–15 seconds, just until slightly warm.
Is this hummus pita vegan?
It can be vegan if the hummus, pita, and sugar you use contain no animal-derived ingredients.
Does this recipe contain common allergens?
Hummus commonly contains sesame, and wholegrain pita usually contains wheat or gluten. Check the product labels.
Can I use another type of bread?
Yes. Flatbread, wraps, or gluten-free pita can be used if suitable for your dietary needs.
Can I add other ingredients?
Yes. Fresh herbs, cucumber, tomato, or leafy greens can add extra flavor and texture.
Should the pita be served immediately?
Yes. It is best served immediately after adding the hummus and pickled onion.
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