This Mediterranean Flatbread Recipe brings all of the classic Greek ingredients and packages them in a fresh, new way! This recipe is high protein, nutrient-packed, and insanely delicious!
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I love any Greek food. As a dietitian who frequently reads up on the latest science as it relates to nutrition & health, the Mediterranean diet continues to be a front-runner for a style of eating that works well for a whole host of health concerns. I love that the Mediterranean diet includes lots of fresh fruits and veggies, encourages the consumption of healthy fats like olive oil and fatty fish, and doesn’t exclude any foods or food groups. Plus, it always tastes delicious and I always feel energized after a Mediterranean-style meal.
I am super excited to share this recipe with you. This is a new way to enjoy a classic Greek pita with hummus and veggies – in flatbread form! I promise this is the perfect recipe to mix up your lunches and dinners. And I’m willing to bet your whole family will love it!
In this recipe, I use my salt-free Greek spice blend from my spice company – The Spice Girl Kitchen. I’m completely biased because it is, after all, my spice recipe and the best salt-free Greek seasoning on the market. But feel free to use whatever Greek spice you have on hand!
This post is all about whipped feta dip with honey!
What Is A Brine?
A brine is a solution of salt dissolved in water. It serves the dual purpose of enhancing flavor and preserving the texture of meat or vegetables. A traditional brine consists of water, salt, and often sugar along with various herbs and spices for added flavor. The process of brining involves immersing the food in this saltwater solution, allowing it to absorb moisture and flavors. The result is a juicier and more flavorful end product!
As a general guideline, poultry and smaller cuts of meat require 1-6 hours in a brine while larger cuts of meat or whole birds could benefit from 12-24 hours. Fish and vegetables usually only need around 30 minutes to 1 hour in a brine. The salt-to-water ratio ranges from 1/2 cup to 1 cup of salt per gallon of water. However, this ratio can be adjusted to personal preference!
Balsamic Reduction vs. Balsamic Vinegar
Balsamic reduction is a culinary delight that transforms traditional balsamic vinegar into a thicker, syrupy consistency through the process of simmering and reducing. This reduction intensifies the flavors and concentrates the sweetness, offering a versatile and indulgent addition to various dishes.
How It’s Made
Balsamic vinegar is simmered over low heat until a significant portion of its moisture evaporates. The result is a concentrated, viscous liquid with a richer, more complex flavor profile. The reduction process caramelizes the natural sugars in the vinegar, adding depth and a hint of sweetness to the final product.
The Differences
While both balsamic vinegar and balsamic reduction originate from grape must, their textures and applications differ. Balsamic vinegar retains a liquid consistency, making it ideal for dressings, marinades, and drizzling over salads. It maintains more of a vinegar flavor overall, contributing acid to dishes. On the other hand, balsamic reduction boasts a syrup-like thickness, allowing it to elegantly coat foods and elevate their presentation. It is much sweeter than its vinegar version.
Because the reduction is concentrated, it makes for a perfect glaze for roasted vegetables, a decadent drizzle over grilled meats, or a finishing touch on desserts like strawberries or vanilla ice cream. The caramelization process brings out the vinegar’s inherent sweetness while maintaining a subtle acidity, making it both sweet and tangy.
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Nutritional Breakdown
Here are the basics for the nutritional breakdown per serving:
- 549 calories
- 30 grams of fat (from olive oil, hummus, and feta cheese)
- 40 grams of carbs
- 5 grams of fiber
- 30 grams of protein
Can I reduce the fat content?
Yes, one easy way is to just be mindful of the amount of olive oil you are using. I factored in 3 tbsp for the entire recipe for the nutrition calculation. You can substitute an olive oil drizzle for a spray of olive oil to reduce the overall use of olive oil. Another easy way is to reduce the amount of hummus or feta cheese you use!
Ingredient Recommendations
As with anything in the food world – the quality of your meal comes down to the quality of your ingredients. Here are a few high-quality ingredients that can be delivered right to your door via Amazon!
Balsamic Reduction
This Alessi brand is my favorite affordable balsamic reduction on Amazon. (Click here to purchase through my affiliate link!) However, I love stopping by a local balsamic & olive oil store to sample their unique creations!
Olive Oil
This Atlas Extra Virgin Olive Oil is cold pressed and trusted by Michelin Star Chefs. Click here to purchase through my Amazon affiliate link! Again, I highly recommend stopping at a local olive oil store to try some of their products!
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You Might Also Like
If you like this recipe, you may also like:
- Whipped Feta with Honey
- Greek Turkey Meatballs
- Greek Orzo Pasta Salad with Chickpeas
- Homemade Hummus Trio
- Greek Salad with Dressing
OR click here for all Greek Recipes!
Mediterranean Flatbread Recipe
Ingredients
For The Brine
- 2 1/2 cups water
- 1 lemon, cut in half
- 1/2 bunch parsley
- 3 cloves garlic, with skin, crushed
- 2 bay leaves
- 1/2 tbsp The Spice Girl Kitchen Greek Seasoning
- 2 1/2 tbsp The Spice Girl Kitchen Tri-Salt Blend
- 1 tbsp whole peppercorns
For The Flatbread
- 2 chicken breasts, cut into bite-sized pieces
- 2 large Greek Pita Breads or Flatbread of choice
- 1/2 tbsp The Spice Girl Kitchen Greek Seasoning
- 1 cup hummus, store-bought or homemade
- 1/2 red onion, finely sliced
- 1/4 cup cherry tomatoes, halved
- 1/4 cucumber, thinly sliced
- 1/2 cup feta cheese crumbles
- olive oil & balsamic reduction, for drizzling
Instructions
- In a small pot, add all the ingredients for the brine. Stir and bring to a boil.
- As soon as the brine reaches a boil, remove from heat and set aside to cool for 1 hour. After 1 hour, strain the brine into a bowl to remove the large pieces. Place the cubed chicken in the brine and let them soak for at least 30 minutes or up to 1 hour. While you wait, preheat the oven to 350 ℉.
- Strain the chicken and pat dry with paper towels.
- In a pan drizzled with olive oil over medium-high heat, add the chicken cubes. Work in batches if necessary. Be sure not to overcrowd the pan. Brown the chicken on all sides and cooked through (about 5-7 minutes).
- In a sheet pan covered with foil, place your pita or flatbread and drizzle with a small amount of olive oil and Greek seasoning. Bake for 5-7 minutes or until warmed to your liking.
- Remove pita or flatbread from the oven. Spread with hummus and evenly distribute your chicken pieces, red onion, cherry tomatoes, cucumber, and feta cheese. Finish it off by drizzling olive oil and balsamic reduction on top. Serve and enjoy!
Notes
Nutritional Breakdown
Here are the basics for the nutritional breakdown per serving:- 549 calories
- 30 grams of fat (from olive oil, hummus, and feta cheese)
- 40 grams of carbs
- 5 grams of fiber
- 30 grams of protein
Can I reduce the fat content?
Yes, one easy way is to just be mindful of the amount of olive oil you are using. I factored in 3 tbsp for the entire recipe for the nutrition calculation. You can sub an olive oil drizzle in the pan for a spay olive oil to reduce to overall use of olive oil. Another easy way is to reduce the amount of hummus or feta cheese you use!This post was all about a Mediterranean Flatbread Recipe!
Did you make this recipe? Make sure to tag me @thespicegirlkitchen_ on Instagram or @thespicegirlkitchen on TikTok! I love seeing your recreations! I will be your ultimate hype woman!
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