Recipe description
July 30, 2026
Wholegrain Pita with Hummus and Pickled Red Onion
Fiber-rich pita with hummus and pickled onion for gut-friendly flavor and texture.
Gut Friendly
Fiber Rich
86%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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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 wholegrain pita and hummus.
- Includes diverse plant foods for polyphenols and nutrient variety.
- Balanced with plant protein and fiber to support steady energy.
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
Lime juice
1
teaspoon
Instructions
1
Thinly slice the red onion and place in a small bowl.
2
Add vinegar, sugar, salt, and lime juice to the bowl with the onion. Stir to combine and let sit for at least 10 minutes to pickle.
3
Warm the wholegrain pita bread lightly in a toaster or oven until soft and slightly crisp.
4
Spread 2 tablespoons of hummus evenly over each pita.
5
Top each pita with a generous portion of pickled red onion.
6
Serve immediately and enjoy as a balanced, fiber-rich meal.
More Recipes For Your Gut
Nutrition
280 kcal
Calories
9 g
Protein
45 g
Carbohydrates
8 g
Fiber
4 g
Sugar
5 g
Fat
0.8 g
Saturated fat
0.8 g
Salt
FAQ
Is this pita recipe suitable for vegetarians and vegans?
Yes—it's made entirely from plant-based ingredients (pita, hummus, red onion) and contains no animal products. If your hummus contains sesame as an ingredient, note it as a potential allergen.
Can I make this gluten-free?
The pita bread typically contains gluten. Use gluten-free pita or flatbread to keep it gluten-free.
Can I prepare the pickled onions ahead of time?
Yes. The onions can be pickled in advance and kept in the fridge for 3–5 days.
How can I adjust the salty-sour balance?
You can adjust the vinegar, sugar, and salt to taste.
What makes this dish fiber-rich?
Wholegrain pita provides dietary fiber; hummus adds some fiber and plant-based protein; onions contribute polyphenols and fiber.
Can I use homemade hummus?
Yes; you can substitute store-bought hummus with homemade hummus if you prefer.
How should I warm the pita?
Lightly warm in a toaster or oven until soft and slightly crisp.
What should I serve it with?
Great as a quick lunch or light dinner; pair with a side salad or extra vegetables to boost fiber.
Is there dairy or eggs in this recipe?
No; it's dairy-free and vegan-friendly.
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