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    Home » Recipes » Mains

    Greek Tofu Pitas with Vegan Tzatziki

    Publish Date Mar 12, 2021 · Updated: May 28, 2022 by Yasmin

    Jump to Recipe Print Recipe
    VG

    One thing I really missed after going Vegan was Greek food.
    I love Tzatziki, I love Gyros, I love(d) Feta, I love it all. Thankfully these Greek Tofu Pitas really hit the spot.

    Steve holding a pitta in both hands, loaded with marinated tofu, salad, hummus and tzatziki.
    Stuffed Greek Pita

    Filled with delicious Greek marinated Tofu, crunchy salad drizzled with plenty of Tzatziki, made using our own amazing Tzatziki recipe.

    Jump to:
    • What You'll Need
    • How to Make it
    • Storage
    • Recipe Tip
    • Serving Suggestions & Variations
    • FAQ's
    • Other Meal Ideas
    • Recipe
    • Comments

    What You'll Need

    Ingredients

    Overhead view of pittas, hummus, Tofu and the salad ingredients.
    • Cucumber - If you're finding it hard to get your kids to drink more water, get them to eat it instead. Cucumbers are 95% water! They contain Vitamins B1, B2, B3, B5 and B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium & Zinc. And because of their high B vitamin content, they are a great energy boosting food. So if you've got tired little ones in the afternoon after nursery or school, offer up some Cucumber as a snack.
    • Hummus - Made from Chickpeas and Tahini (Sesame Seed Butter). Chickpeas are high in fiber and a versatile way to add a lot of plant protein to a meal. Tahini contains healthy unsaturated fats that studies have shown to promote healthy brain & heart function. Tahini also contains a lot of Calcium which is a mineral some people worry about their children getting on a Vegan diet. You can use a store bought version or its cheap and easy to make your own at home. Our recipes for this are coming to the blog soon!
    • Olives - The wholefood version of Olive Oil. Olives are high in Oleic Acid which helps combat inflammation (think colds and infections), and it also helps facilitate wound healing. They are usually a 'Marmite Food' where you either love them or hate them. Ezra has loved eating them since he was about a year old, and I'm hoping Indie will be a fan of them too.
    • Pita Bread - We used soft Greek Style Pitas for this, although any that you can get hold of will be fine. The only requirement for the Pitas is that you want them to puff up when lightly toasted so that you can easily cut it open and get your fillings in.
    • Red Onion - You could switch this out for Spring Onion. Which I tend to find is more accepted by children as the flavour is milder, and it's not as crunchy.
    • Spinach - A well known Superfood. It's loaded with tons of nutrients in a low-calorie package. Dark, leafy greens like spinach are important for skin, hair, and bone health. They also provide protein, iron, vitamins, and minerals.
    • Tofu - We used Extra Firm Tofu here as it's the Tofu with the most 'bite' to it. You'll see this used quite commonly as a meat replacement in Vegan dishes. It's a great plant protein that contains all 9 essential Amino Acids, for that reason I try and serve it up once or twice a week to my family.
      It also takes on flavour really well when marinated (as always with marinating, the longer you leave it, the more it will take on the flavours).
      I've tried this recipe both with and without pressing the Tofu. Personally, I don't mind it when it hasn't been pressed. Although more people may prefer the firmer texture of it after pressing - hence us making this part of the recipe instructions. If you'd like a recipe that doesn't require the Tofu to be pressed then you should give our Satay Tofu Skewers a go, they're also delicious!
    • Tomatoes - Tomatoes come in such a wide variety of shapes, sizes, and colors. We used Vine Ripened Tomatoes, but you could use another type such as Beefsteak, or Heirloom if they're available to you. They are also loaded with a substance called Lycopene. It gives them their bright red color and helps protect them from the ultraviolet rays of the sun (although a tomato isn't a substitute for using sunscreen).

    Tofu Marinade & Vegan Tzatziki Ingredients

    Overhead view of the greek tofu marinade ingredients and the tzatziki Ingredients.
    Ingredients for the Tofu Marinade & Vegan Tzatziki.

    Marinade Ingredients

    • Herbs & Spices - Pepper, Garlic Granules, Ground Cumin, Oregano and Cinnamon are all common flavours in Mediterranean dishes. You should find these easily in your local Supermarket.
    • Olive Oil - We added a small amount of Olive Oil here to stop the Tofu sticking to the pan when frying, and to help get that slightly crisp edge. If you prefer to cook Oil-Free, then you would be best baking the Tofu in the oven (15 mins at pre-heated 180c should be perfect).
    • Soy Sauce - You can use Tamari or Coconut Aminos here if you want to make this Gluten-Free. We used a low-sodium Soy Sauce for this recipe, which is widely available in Supermarkets.
    • Tomato Puree - Tomato Puree is a thick liquid made by cooking and straining tomatoes. The difference between Tomato Puree, and tinned Chopped Tomatoes is consistency; Tomato Puree has a thicker consistency and a deeper flavour than tinned Chopped Tomatoes. It's used regularly in Plant Based recipes to make the Umami taste that is often associated with meat.

    Tzatziki Ingredients

    • Cucumber - See our above section on Cucumber for more info.
    • Garlic Granules - We use Garlic Granules instead of fresh here to give it flavour, without adding the raw Garlic 'spice' that isn't too popular with kids. It's affordable, easily accessible, and great to have on standby in the kitchen for salad dressings and marinades.
    • Fresh Herbs - It's important to use Fresh Herbs here as they make a huge difference to the taste.
    • Lemon Juice - Again, this needs to be fresh Lemon Juice that's used. Using any shop bought lemon Juice will alter the taste of your Tzatziki.
    • Plain Yoghurt - We used Alpro Plain Soy Yoghurt, but any plain or Greek Style Vegan Yoghurt will be delicious. I haven't tried Coconut based Yoghurt but as long as it's Plain it should be usable. .

    Equipment

    • 2x Small mixing bowls
    • A flat bottomed dish to marinade the Tofu in, a plate should be sufficient
    • Frying Pan
    • Sharp Knife

    How to Make it

    Making the Marinade and the Tzatziki

    Side by side photos. On the left the marinade being whisked in a bowl, and on the right the tzatziki being made in a glass bowl, heaped with diced cucumber, with a spoon in the centre.
    Making the Marinade and the Tzatziki.
    • Whisk the Marinade ingredients together, stir the Tzatziki ingredients together.

    Marinating the Tofu

    Side by side photos of a white dish, on the left its layered with some of the marinade, on the right the sliced tofu is placed on top in a line.
    Marinating the Tofu.
    • Put some Marinade in the base of the dish before putting the Tofu in.
    Side by side photos of the tofu being topped with marinade and then the marinade being spread evenly over the lined up tofu slices.
    Marinating the Tofu.
    • Spoon over the remaining marinade and make sure the Tofu is well coated, as pictured above.

    Cooking the Tofu

    Side by side photos of the tofu in a frying pan, on the left before cooking, on the right, the cooked and slightly crispy tofu slices.
    Marinated Tofu before and after cooking.
    • Spread a few slices out in a hot frying pan and cook for approximately 3 minutes on each side.

    Storage

    Any unused freshly cut veg can be stored in your fridge as you would do normally. The fried Tofu will last 2 days in the fridge in an airtight container or wrapped in clingfilm or similar. If air gets to the Tofu it will dry out and it can harden, so just bear this in mind when choosing what to store it in.

    Recipe Tip

    When pressing the Tofu, you want to take enough of the moisture out of it that when you squeeze the middle of the block between your fingers a minimal amount of water remains. You will never manage to press all of the liquid out, but you want to make sure that enough has been removed, so that water will no longer drip out when squeezed.

    Serving Suggestions & Variations

    Two hands holding a pitta, loaded with marinated tofu, salad, hummus and tzatziki. Photographed being held over a plate with another filled pitta, in the background, on a plate, out of focus.
    Feeling hungry?

    You can swap out and mix these up by simply switching some of the salad items for others you may prefer. Red Onions for Spring Onions. Spinach for Rocket (Arugula if you're American). Or you could add in some shredded lettuce or jarred roasted red & yellow peppers.

    Another sauce that we love to have with this is our Garlic Cashew Cream.

    FAQ's

    How do I know when the Tofu is pressed enough?

    When pressing the Tofu, you want to take enough of the moisture out of it that when you squeeze the middle of the block between your fingers a minimal amount of water remains. You will never manage to press all of the liquid out, but you want to make sure that enough has been removed, so that water will no longer drip out when squeezed.

    How long should I marinade Tofu for?

    If you're able to plan ahead of time, then marinade overnight. If not then marinade for at least 10 minutes. As with most marinading though, if you can leave it for longer then the Tofu is going to take on more of the flavour. An hour would be optimum if possible.

    Other Meal Ideas

    Here are a few of our other Recipes that you might like to try.

    • 3 stuffed portobello mushrooms arranged on a small plate.
      Vegan Stuffed Portobello Mushrooms
    • A close up of four satay tofu skewers on a white plate, on a white background, garnished with fresh coriander and sesame seeds, and drizzled with peanut sauce.
      Satay Tofu Skewers
    • An overhead image of the Mexican kale salad drizzled with garlic cashew cream in a dark grey bowl.
      Mexican Kale Salad with Avocado and Black Beans
    • A photo looking down from above of a grey bowl filled with penne pesto pasta.
      Penne Pesto Pasta with Sun-dried Tomatoes

    If you like these Greek Pitas then you simply have to try our Satay Tofu Skewers. They are another simple, yet equally delicious way to enjoy this versatile vegan ingredient.

    Recipe

    A full Greek tofu pitta, with salad and tzatziki, being held in both hands.

    Greek Tofu Pitas with Vegan Tzatziki

    Deep filled pitas with Greek Style fried Tofu, homemade Herby Vegan Tzatziki, fresh Crunchy Salad and Creamy Hummus.
    5 from 8 votes
    Print Pin Rate
    Course: lunch
    Cuisine: Greek
    Prep Time: 25 minutes
    Cook Time: 8 minutes
    Total Time: 33 minutes
    Servings: 4 pitas
    Calories: 389kcal
    Author: Yasmin

    Equipment

    • Frying pan)
    • Tofu Press (or an alternative such as a heavy wipe clean book or an iron skillet

    Ingredients

    US Customary - Metric
    • 1 Block Extra Firm or Firm Tofu
    • 4 Pita breads of choice White, Brown or Gluten Free
    • ¾ cup Store bought or homemade Hummus

    For the Marinade:

    • 1 tablespoon Olive Oil
    • 4 tablespoon Soy Sauce use low sodium if making for kids, and use Tamari if making Gluten Free.
    • 2 tablespoon Tomato Puree
    • ½ teaspoon Garlic Powder
    • ½ teaspoon ground Cumin
    • 1 teaspoon dried Oregano
    • ¼ teaspoon ground Cinnamon
    • ¼ teaspoon ground Black Pepper

    For the Vegan Tzatziki

    • ¼ Cucumber finely diced
    • ½ cup Plain Unsweetened Non-Dairy Yoghurt (we use Alpro Plain Soy Yoghurt)
    • ¼ teaspoon Garlic Granules
    • ¼ teaspoon Salt
    • 1 tablespoon Lemon Juice
    • 1 tablespoon chopped fresh Dill
    • 1 tablespoon chopped fresh Basil
    • 1 tablespoon chopped fresh Parsley

    For the salad:

    • ¼ cup Green Olives ,halved
    • ½ Red Onion ,thinly sliced
    • ¼ Cucumber ,sliced
    • 2 Large Tomatoes ,sliced
    • 1 cup Spinach ,torn or loosely chopped

    Instructions

    Pressing the Tofu

    • Put the of Tofu in a Tofu press for 15 to 20 minutes. If you don't have a Tofu press, then slice the block of Tofu through the middle (so as to increase the surface area and shorten the pressing time) before putting the Tofu between two sheets of kitchen roll, or in a folded clean tea towel, and laying something heavy on top of it for 15-20 minutes. I often use a heavy, wipe clean cook book, or an iron skillet.
      1 Block Extra Firm or Firm Tofu
    • Cut your firm Tofu block into 1cm thick slices. 

    Making the Tofu Marinade and the Tzatziki

    • For the Marinade: Whilst the Tofu is pressing, place all of the ingredients for the Tofu Marinade in to a bowl and combine until it forms a smooth and reasonably thick, Ketchup like consistency.
      1 tablespoon Olive Oil, 4 tablespoon Soy Sauce, 2 tablespoon Tomato Puree, ½ teaspoon Garlic Powder, ½ teaspoon ground Cumin, 1 teaspoon dried Oregano, ¼ teaspoon ground Cinnamon, ¼ teaspoon ground Black Pepper
    • For theTzatziki: Combine all of the Tzatziki ingredients together in a bowl. Taste for seasoning and add more Salt and Lemon Juice as needed.
      ¼ Cucumber, ½ cup Plain Unsweetened Non-Dairy Yoghurt, ¼ teaspoon Garlic Granules, ¼ teaspoon Salt, 1 tablespoon Lemon Juice, 1 tablespoon chopped fresh Dill, 1 tablespoon chopped fresh Basil, 1 tablespoon chopped fresh Parsley

    Marinading the Tofu

    • Once the Tofu has been pressed for long enough, place in a shallow dish with a layer of marinade in the base.
    • Spoon over a generous amount of the marinade and make sure that each slice is well coated.
    • Leave the coated Tofu to sit for at least 10 minutes, to soak up all the flavours.

    Cooking the Tofu

    • Place 3-4 marinaded Tofu slices in a large pan together, and cook over a medium high heat for 3-4 minutes each side until the Tofu begins to crisp.
    • Leave to cool on a plate whilst you prepare the salad filling.

    Prepare the salad and toast the Pitas

    • Suggested methods are described in the ingredients list above.
    • Toast the Pitas for 1-2 minutes, or until they begin to puff up.
      4 Pita breads of choice

    Build your Greek Tofu Pitas

    • Open the Pitas lengthways.
    • Spread a thick layer of Hummus inside the bottom half of each Pita.
      ¾ cup Store bought or homemade Hummus
    • Add your chosen salad items.
      ¼ cup Green Olives, ½ Red Onion, ¼ Cucumber, 2 Large Tomatoes, 1 cup Spinach
    • Place a few of the Tofu slices in to each Pita.
    • Spoon a generous amount of Tzatziki over the tofu slices.
    • Enjoy!

    Notes

    When pressing the Tofu, you want to take enough of the moisture out of it that when you squeeze the middle of the block between your fingers a minimal amount of water remains. You will never manage to press all of the liquid out, but you want to make sure that enough has been removed, so that water will no longer drip out when squeezed.

    Nutrition

    Serving: 1Pita | Calories: 389kcal | Carbohydrates: 51g | Protein: 19g | Fat: 13g | Saturated Fat: 2g | Sodium: 813mg | Potassium: 689mg | Fiber: 10g | Sugar: 4g | Vitamin A: 1467IU | Vitamin B1: 1mg | Vitamin B2: 1mg | Vitamin B3: 3mg | Vitamin B5: 1mg | Vitamin B6: 1mg | Vitamin B12: 34µg | Vitamin C: 20mg | Vitamin E: 2mg | Vitamin K: 68µg | Calcium: 183mg | Copper: 1mg | Folate: 91µg | Iron: 12mg | Manganese: 1mg | Magnesium: 106mg | Phosphorus: 294mg | Selenium: 2µg | Zinc: 2mg
    Did you make this recipe?Let us know what you thought of it in the comment section below. We'd love to hear from you!

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    • A bowl of wild garlic soup with a spoon in it.
      Wild Garlic Soup
    • Over head photograph of a plate of curry pasta, Sprinkled with vegan parmesan.
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    Reader Interactions

    Comments

    1. Darren

      March 17, 2021 at 11:20 pm

      5 stars
      Just had these for lunch and they were a really tasty. 🤤

      Reply
    2. Sally

      February 04, 2022 at 6:49 pm

      5 stars
      Delicious! Saw this recipe some time ago and I've been meaning to try it for ages. I just have and now I'm kicking myself for not trying it sooner! Love these.

      Reply
      • Yasmin

        April 04, 2022 at 10:55 pm

        So glad you enjoyed them Sally. At least now you know how good they are you won't leave so long until you have them again.😉

        Reply
    3. Annie

      March 12, 2022 at 5:34 pm

      5 stars
      I was told about these by a friend and they didn't disappoint! Fab recipe, really tasty.

      Reply
      • Yasmin

        April 04, 2022 at 10:53 pm

        We're really glad you enjoyed them Annie. Thank you for the feedback.😊

        Reply
    4. Julia

      April 09, 2022 at 9:04 am

      5 stars
      Decided to cook these as we wanted something nice to have for lunch in the garden as it’s such a lovely day. Perfect choice. Ty x

      Reply
    5. Felix

      May 20, 2022 at 9:27 pm

      5 stars
      Just found these, and your website earlier today. Made them and loved them, you have some really great recipes!

      Reply
      • Yasmin

        May 23, 2022 at 10:02 pm

        Thank you so much Felix, we're glad you enjoyed the pittas.

        Reply

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