Mediterranean Shrimp and Tzatziki Pitas

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My Mediterranean Shrimp and Tzatziki Pitas are a light and healthy option for dinner or lunch. Everything is fresh and tasty and if you love Greek food like I do, you are going to love this dish. Greek food is simple, and in general a really healthy way to eat. If you like this recipe (and I think you will), be sure to try my Greek Style Shrimp, Feta & Orzo recipe and Greek Lettuce Cups too.

You’ll be using my homemade fat-free Tzatziki Sauce recipe, so have it made and in the refrigerator chilling.

Why you should make your own Tzatziki Sauce

This shrimp and tzatziki pita sauce is simple to pull together and can be made days in advance.
The recipe is versatile and one you’ll be using not only in this recipe, but on sandwiches as a spread, as a salad dressing, and as a dip too.
Yes, you can always use store-bought, but why? My version is fat-free, light, fresh and easy to make. I use fat-free Greek yogurt as my base and tons of fresh cucumber, dill, garlic and lemon to give it that flavor punch we love.
For my Weight Watcher friends, this is a zero point condiment that is fat-free, sugar-free and low on calories.

Why This Recipe Works (And Key Takeaways)

There’s a reason this Mediterranean Shrimp and Tzatziki Pita comes together so effortlessly — every element is doing double duty. The shrimp marinates in olive oil, lemon juice, and oregano, which not only infuses flavor but also tenderizes the protein so it stays juicy when it hits the hot pan. The quick-pickled red onion takes the sharp bite out of raw onion and adds a gentle tang that ties all the Mediterranean flavors together. And that homemade fat-free tzatziki? It’s the creamy, cooling anchor that makes every bite feel indulgent without any of the guilt.

The magic of this dish is really in the balance — warm spiced shrimp against cool tzatziki, briny olives against sweet cherry tomatoes, hearty pita against crisp fresh greens. It’s a dish built on contrasts, and that’s exactly why it’s so satisfying.

Key Takeaways:

Fast and fresh. With only 5 minutes of cook time and 30 minutes of marinade time, this comes together in about 35 minutes total — faster than takeout.
Make-ahead friendly. The tzatziki and pickled onions can be made days ahead, making weeknight assembly a breeze.
Genuinely healthy. Using fat-free Greek yogurt in the tzatziki, a low-carb whole wheat pita, lean shrimp, and loads of fresh vegetables keeps this light without sacrificing flavor.
Flexible protein. Shrimp is the star, but you can easily mix in lobster meat or crab for a luxe seafood pita variation.
WW approved. With zero-point tzatziki, a 1-point pita, and lean shrimp, this is a Weight Watchers-friendly dinner that actually feels like a treat.
No special equipment needed. A cast iron skillet or grill pan, a sharp knife, and two bowls for marinating — that’s it.

Other ingredients in the Shrimp and Tzatziki Pitas

Whole Wheat Pitas:

To keep this dish really light, I use a whole wheat, low carb pita bread. Joseph’s Flax, Oat Bran & Whole Wheat Pitas are my pita of choice. For WW members out there, this is only one point. For every one else, this is a low calorie bread (60 calories) with 6g Protein. I find it at most supermarkets including Ralphs, Pavillons, Vons, Albertsons and Walmart. Yes, you can buy it online at Amazon too.

Feta Cheese:

I also use a low-fat Feta Cheese. This is my preference when keeping the saturated fats and calories down. However, you can use a use full fat Feta if that is your preference.

You’ll also need:

. Olive oil
. Red onions
. Red wine vinegar
. Cherry Tomatoes
. Shredded Iceberg lettuce
. Baby spinach leaves
. Kalamata olives (pits removed)
. Dried oregano
. Kosher Salt & Black Pepper

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How to make shrimp and Tzatziki pitas

To make these easy shrimp and tzatziki pitas, you’ll want to marinate the shrimp. Be sure the shrimp are medium to large in size, peeled and deveined and the tail is removed. I am able to buy them this way in the seafood department and often in the frozen food isle at the grocery store. Put them in a bowl and add the oil, salt, pepper, oregano and lemon juice. Toss everything and put to the side for about 20-30 minutes to marinate. Note: You could easily turn this into a seafood pita by mixing shrimp, lobster meat and/or crab meat into the mix. YUM!

You’ll also be making a quick pickled red onion. This is so easy and really takes the bite out of the onion and adds some great flavor. Using a sharp knife or mandoline, cut the onion into thin slices. I usually cut the onion in half first, then slice so I have half-moons. Put in a bowl and cover with the red wine vinegar. Put that to the side for about 20-30 minutes too.

Next, prep the veggies. Cut the tomatoes in half if using cherry or grape tomatoes. If using larger tomatoes, just slice them. Lightly salt the tomatoes. Cut the olives in half and chop the iceberg lettuce. Mix the iceberg with the spinach so you have a nice mix in a bowl.

Heat a cast iron skillet or a grill pan over medium high heat. Once hot, add the shrimp mixture that has been marinating. Spread out the shrimp into an even layer and cook for a minute or two on one side, then flip and cook on the other side for about 2 minutes until the shrimp are pink, slightly curled and cooked through. Do not overcook.

While the shrimp cook, wrap the pitas in a clean dish towel and put in the microwave for 10 seconds. This will warm them through. Alternatively, you can throw them on a grill pan for a minute on each side.

How to assemble the pitas

Place one pita bread on each of two plates.
.Spread each pita bread with 2-3 tablespoons of the Tzatziki sauce.
.Divide the iceberg and spinach mixture between the two plates.
Divide the tomatoes and olives between the two plates.
Divide the feta between both plates and top each with some of the red onion.
Top each with the cooked shrimp.
Serve extra Tzatziki on the side. Enjoy.

How to Serve Mediterranean Shrimp and Tzatziki Pitas

The beauty of this dish is how effortlessly it works across different occasions. Here’s how to make it shine at the table.

Build a DIY Pita Bar. If you’re serving a group, lay out all the toppings in individual bowls and let everyone build their own pita. Set out the tzatziki, grilled shrimp, feta, olives, tomatoes, lettuce-spinach mix, and pickled onions, and let guests customize to their heart’s content. It’s an interactive, low-fuss way to feed a crowd and a guaranteed crowd-pleaser.

Pair it with the right sides. These pitas are a complete meal on their own, but if you want to round out the plate, try serving them alongside a simple Village Greek Salad, a bowl of lemon orzo soup, or a generous scoop of hummus with warm pita chips. A cold glass of sparkling water with lemon or a crisp Greek white wine like Assyrtiko makes the perfect drink pairing.

Serve it open-faced. For a lighter, more elegant presentation — or if you’re serving this as a starter — lay the pita flat and arrange the toppings like a composed plate. Drizzle extra tzatziki on top and finish with a sprinkle of fresh dill and a wedge of lemon on the side. It looks restaurant-worthy in about two minutes.

When to serve it:

Weeknight dinners — It’s on the table in 35 minutes, which makes it a perfect Monday-through-Friday staple.
Casual summer entertaining — The fresh, bright flavors are tailor-made for warm-weather gatherings, backyard dinners, and al fresco lunches.
Healthy lunch meal prep — Prep the components on Sunday and assemble fresh pitas throughout the week for lunches that feel anything but boring.
Game day or casual parties — Set up a pita bar and it becomes the most popular spread on the table, hands down.
Date night at home — This recipe serves two perfectly, making it a romantic, low-effort dinner that feels special without a lot of fuss.

Your FAQ Section: Mediterranean Shrimp and Tzatziki Pitas

What goes well with shrimp in a pita?

Shrimp pairs beautifully with tzatziki sauce, feta cheese, kalamata olives, cherry tomatoes, quick-pickled red onions, and a mix of shredded iceberg lettuce and baby spinach inside a pita. The cool, creamy tzatziki is the ideal complement to the warm, seasoned shrimp — the combination of briny, tangy, and fresh flavors is what makes this a classic Mediterranean meal.

How do you keep shrimp from getting rubbery in a pita?

The key is to not overcook the shrimp. Cook them over medium-high heat for just 2–3 minutes per side, until they turn pink and are slightly curled. Pull them off the heat immediately — shrimp continues to cook from residual heat. Marinating them first in olive oil, lemon juice, and oregano also helps keep them tender and flavorful.

Can I make Mediterranean shrimp pitas ahead of time?

Yes — with a little prep strategy. The tzatziki sauce can be made 2–3 days in advance and stored in the fridge, where the flavors actually improve over time. The quick-pickled red onions can also be made ahead. Cook the shrimp fresh right before serving for the best texture, since reheated shrimp can turn rubbery. Assemble the pitas just before eating.

Is tzatziki sauce healthy?

Tzatziki is one of the healthiest condiments you can use. Made with Greek yogurt as its base, it’s high in protein and probiotics. This recipe uses fat-free Greek yogurt, making it calorie-light and completely fat-free, with zero added sugar. For Weight Watchers members, this homemade version is a zero-point condiment. It’s naturally gluten-free and low in carbs.

What is the best pita bread for a low-calorie shrimp pita?

For a lighter, lower-calorie option, Joseph’s Flax, Oat Bran & Whole Wheat Pitas are an excellent choice. They have only 60 calories per pita, 6g of protein, and are low in net carbs. For Weight Watchers members, they’re just 1 point. You can find them at most major grocery stores including Ralphs, Pavilions, Vons, Albertsons, and Walmart, or order them on Amazon.

How many calories are in a Mediterranean shrimp and tzatziki pita?

This Mediterranean shrimp and tzatziki pita is a genuinely light meal. Using a Joseph’s low-carb whole wheat pita (60 cal), fat-free tzatziki, lean shrimp, low-fat feta, and fresh vegetables, each serving is significantly lower in calories than a traditional wrap or sandwich. The exact calorie count will vary based on your specific ingredients, but this is designed to be a healthy, lower-calorie dinner or lunch option.

Can I use frozen shrimp for this recipe?

Absolutely. Frozen raw shrimp works great — just make sure they are fully thawed, peeled, deveined, and have the tails removed before marinating. You can thaw shrimp overnight in the refrigerator or quickly by running them under cold water for a few minutes. Medium to large shrimp work best for pitas as they hold up well and give you a satisfying bite.

What can I substitute for tzatziki sauce in a shrimp pita?

If you don’t have tzatziki on hand, hummus is a natural substitute with a similar creamy, Mediterranean profile. Tahini sauce or a garlic yogurt spread also work well. That said, homemade tzatziki takes just minutes to make using fat-free Greek yogurt, fresh cucumber, dill, garlic, and lemon juice — and it’s far superior to most store-bought versions in both flavor and nutrition.

Is this shrimp pita recipe Weight Watchers friendly?

Yes! This recipe was designed with lighter eating in mind. The homemade fat-free tzatziki is zero points, Joseph’s whole wheat pita is 1 point, shrimp is a lean, low-point protein, and the fresh vegetable toppings are zero points. Low-fat feta adds flavor without a lot of points. It’s a satisfying, flavorful meal that fits well into a WW lifestyle.

What’s the difference between a gyro and a shrimp pita?

A gyro traditionally uses seasoned, spit-roasted meat (usually lamb, beef, or chicken) served in a pita with tzatziki, tomatoes, and onions. A shrimp pita — like this Mediterranean version — swaps the meat for pan-seared or grilled shrimp, making it lighter, quicker to cook, and higher in lean protein. The Mediterranean flavor profile (oregano, lemon, feta, olives, tzatziki) is similar, but shrimp pitas come together in under 35 minutes.

Storing Leftovers and Reheating

The smart move with this recipe is to store all the components separately rather than as assembled pitas. Once everything is piled together, the pita will absorb the tzatziki and the lettuce will wilt — so a little forethought here goes a long way.

Storing the shrimp: Let the cooked shrimp cool completely, then transfer to an airtight container and refrigerate for up to 3 days. Do not leave cooked shrimp at room temperature for more than 2 hours.

Storing the tzatziki: Keep it in a sealed container in the refrigerator for up to 4–5 days. The flavors actually deepen and improve over the first day or two. Give it a good stir before using, as some liquid may separate from the yogurt.

Storing the pickled onions: These will keep in the refrigerator in their vinegar brine for up to a week and only get better with time. They’re a great thing to have on hand for salads, sandwiches, and grain bowls all week long.

Storing the vegetables: Keep the tomatoes, olives, and feta in separate containers in the fridge. Store the lettuce and spinach in a dry container lined with a paper towel to absorb excess moisture — this keeps them crisp for 2–3 days.

Storing the pitas: Keep unused pitas sealed in their original bag or an airtight bag at room temperature for the best texture. You can also freeze them for up to 3 months.

Reheating the shrimp: The goal is gentle and quick. The best method is to warm the shrimp in a skillet over medium heat with a tiny splash of olive oil for about 60–90 seconds, tossing once or twice, just until warmed through. You can also microwave them on 50% power in 20-second bursts. Avoid high heat — it will make them rubbery in seconds. Shrimp is also perfectly delicious cold or at room temperature straight from the fridge if you’re in a hurry.

One important note: Do not freeze assembled pitas or previously assembled components. Shrimp can be frozen raw, but once cooked and refrigerated, it’s best enjoyed within 3 days and should not be refrozen.