Lean chicken, roasted veg, and a dollop of hummus walk into a pita… and your heart says thank you.
Whether you’ve just come back from a lunchtime walk or need a solid dinner that won’t take over your evening, this heart-smart pita is a delicious win. It’s the sort of solo-friendly meal that feels like you’ve “made something proper” but without the faff.
It’s also a triple-threat when it comes to cardiovascular health: fibre, antioxidants, and healthy fats, all wrapped up (literally) in one tidy, hand-held meal.
❤️ Why This Recipe is Great for Your Heart
This pita packs a punch when it comes to heart support:
- Lean chicken breast or thigh brings quality protein without the saturated fat overload.
- Wholegrain pita or wrap boosts your daily fibre intake — a key player in reducing LDL (“bad”) cholesterol.
- Roasted vegetables like capsicum, zucchini and onion add potassium and antioxidants to help reduce blood pressure and inflammation.
- Hummus (made from chickpeas and olive oil) delivers a dose of heart-friendly monounsaturated fats and plant protein.
- Leafy greens like rocket or spinach round things off with nitrates and folate, two quiet overachievers in the vascular health world.
It’s also filling without being heavy, making it ideal after a walk or a day of sitting in front of a screen (we’ve all been there).
🥙 Ingredients (1 serve)
- 1 small chicken breast or thigh, grilled and sliced
- 1 wholegrain pita or wrap
- ½ cup roasted capsicum, zucchini & onion (fresh or frozen)
- 1 tbsp hummus
- Handful of rocket or baby spinach
- Optional: squeeze of lemon, fresh herbs, or a sprinkle of chilli flakes
👩🍳 Instructions
- Grill the chicken:
Rub a little olive oil, salt, and pepper on your chicken and grill it on a pan or sandwich press until cooked through. Slice thinly. - Roast or reheat the veg:
If you’ve pre-roasted veg on the weekend (clever you), reheat gently. Otherwise, spread some frozen roast veg mix on a tray and roast at 200°C for about 20 minutes. - Assemble the pita:
Warm your wholegrain wrap slightly to make folding easier. Spread hummus down the centre, add rocket or spinach, lay on the roasted veggies and sliced chicken. Fold, wrap or roll — however you like it. - Serve:
Eat immediately, preferably with one hand so the other can scroll through relaxing cat videos or a heart-healthy podcast.
🥗 Nutrition at a Glance
- Calories: ~420
- Protein: 34g
- Fibre: 7–9g
- Key nutrients: Potassium, folate, Vitamin C, iron, magnesium, monounsaturated fats
🧠 Healthy Heart Tips from the Kitchen
- Upgrade your pita: Choose one with at least 4g fibre per serve. Wholegrain or rye wraps often beat white wraps hands down.
- Batch roast your veg: Pop a tray of mixed veg in the oven while you’re doing something else, and keep portions in the fridge for the week.
- Go easy on salt: Add a squeeze of lemon or a sprinkle of herbs to brighten flavour instead of reaching for the salt shaker.
- Chickpeas forever: Hummus isn’t just a spread — it’s a fibre and antioxidant bomb that tastes like a treat.
🧊 Storage & Swaps
- Meal Prep Friendly? Yes! Keep each component in a separate container and assemble fresh. Great for lunches.
- Vegetarian Swap: Replace chicken with grilled haloumi or falafel.
- Dairy-Free? This recipe is naturally dairy-free.
- Low FODMAP Tip: Use low-FODMAP hummus (or make your own with canned lentils) and limit the onion in your roast veg mix.
🛒 Pantry Tip
Stock up on frozen roast veg mix — it’s a solo cook’s time-saving MVP, and it roasts up beautifully with minimal mess.
🥰 Final Thoughts
This pita wrap feels like takeaway, but your heart will know the truth. It’s quick, colourful, satisfying, and solo-cook friendly — exactly what we love at Plan4One.
💬 Over to You!
Tried this recipe? Let us know how you jazzed up your wrap — chilli oil drizzle? Feta crumble? Leave a comment below or tag us @Plan4One on Instagram. Want more solo-smart, heart-loving meals? Subscribe to our newsletter for weekly inspiration.
