Lunch

Beef Kofta Pitta with Tzatziki

Name: Beef Kofta Pitta with Tzatziki
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 150 g Beef mince, 5% fat; 1 tsp Ground cumin; 1 clove, about 3 g Garlic; A handful, chopped Fresh parsley; 1 pitta, about 60 g Wholemeal pitta; 50 g Tzatziki; 60 g Tomato; 30 g Red onion; 30 g Lettuce; 3 sprays Olive oil spray; Half a teaspoon Salt

Five percent beef mince shaped around cumin, garlic and parsley, grilled and stuffed into a pitta with tzatziki, tomato and onion. 41 g of protein for 427 kcal.

Calories: 427kcal
Protein: 41g
Fat: 11g
Carbs: 36g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Gluten
Milk

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Beef mince, 5% fat150 g
Weighed raw. Standard 20% mince is nearly twice the calories at the same weight.
Ground cumin1 tsp
Garlic1 clove, about 3 g
Fresh parsleyA handful, chopped
Wholemeal pitta1 pitta, about 60 g
Tzatziki50 g
Shop-bought. Weigh it, because the spoon out of the tub is never 50 g.
Tomato60 g
Red onion30 g
Lettuce30 g
Olive oil spray3 sprays
Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.
SaltHalf a teaspoon

Method

Mix the mince with the cumin, crushed garlic, parsley and the salt. Work it with your hands for a minute until it turns sticky, then shape it into three sausages the length of a finger.
Heat the grill to high. Lay the kofta on a sprayed tray and grill for four minutes a side, until brown outside and no longer pink in the middle.
Warm the pitta, split it, and line it with lettuce, sliced tomato and onion. Push the kofta in and spoon the tzatziki over.

Worth knowing

Working the mince until it is sticky is what holds the kofta together without egg or breadcrumbs.
Five percent mince is the number that matters here. Ten percent mince at the same weight keeps the protein and more than doubles the fat, and most of it stays in the kofta.

Other lunch recipes that share ingredients with this one, or every lunch between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.