Lunch

Hummus, roasted pepper & pumpkin seed pita

Holiday Favorites

Prepared hummus mashed with white beans, roasted peppers, spinach and pepitas in two pita pockets.

5 min Serves 2 Estimated 5-min prep · no cooking

No cooking requiredSandwiches & wrapsquick lunchno-cook lunchcold luncheasy work lunchno-toast sandwichthanksgivingholiday foodsUnder 15 minVegetarianHigh fiberHoliday Foods Freezer-Friendly · Freeze the plain dip; stir well and add a fresh drizzle of olive oil and lemon after thawing.

Full recipe: 1 complete lunch, including all listed sides
Serving size: 1 complete lunch (both pita pockets)
Servings per batch: 1

Servings to prepare changes how much you cook; it never changes the size of one serving. My portion (in My Week) changes your planned nutrition.

Contains: Wheat, Sesame

Ingredients

Prepare 2

Preparing: 2 servings

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Sweetness choices — tap to lower sugar

Use the listed ingredients and amounts. Nutrition, saved shopping and meal planning remain based on this version.

Preparation guidance only. When a supported swap is chosen, Nutrition per serving below shows the adjusted values; filters, sugar screening, exports, Shopping and My Week stay based on the written recipe. A different sweetener does not establish diabetes suitability; total carbs, portion and verified sugars still matter.

Sugar alcohols may cause digestive symptoms; keep xylitol away from dogs. Aspartame must be avoided with PKU. No substitute is universally the healthiest choice.

Product conversion chart FDA sweetener guidance

Instructions

Nutrition per serving

Estimated nutrition per serving — 1 complete lunch (both pita pockets)

Calories	400
Total fat	15 g
Saturated fat	2.2 gKeep low
Sodium	640 mg
Total carbohydrate	52 g
Fiber	12 gHigh
Total sugars	2 g
Added sugars	Not available
Protein	16 g

Estimates based on the listed ingredients; actual values vary by brand. Nutrition is per one stated serving and does not change when you make more or fewer batches or servings.

Nutrition incomplete

Why this result?

Added sugar not verified; source and serving review required
Added sugar not verified
Total sugars not verified
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This portion only — the rest of the meal and day are not checked.

Diabetes Meal Planning

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High fiber: 8 g dietary fiber or more per stated serving.

Heart-healthy tips

Uses prepared hummus — no need to make it from scratch.
No cooking, heating or toasting needed — just assemble.
Keep refrigerated (40°F / 4°C or below) until ready to eat. For transport, use an insulated lunch bag with at least two cold sources. Don't leave it out more than 2 hours (1 hour above 90°F / 32°C).

Storage & Meal Prep Tips

Applies to: Prepared dip or spread, after blending. Times assume safe preparation, prompt cooling when needed, a refrigerator at 40°F / 4°C or below, and a freezer at 0°F / -18°C or below.

Refrigerator: After blending: refrigerate in a covered container and use within 3–4 days.

Freezer: Freezer-Friendly · Freeze the plain dip; stir well and add a fresh drizzle of olive oil and lemon after thawing. Best quality within 1–2 months.

To thaw: Thaw in the refrigerator — never on the counter.

To reheat or serve: Serve cold or at room temperature; stir to restore creaminess.

Meal prep tip: Freeze in small containers so only what you need is thawed. Label packages with the recipe name, portion, and date frozen.

Storage guidance sources

Category guidance matched to this recipe's preparation state; sources checked 2026-10-24. This is not a laboratory shelf-life test of the exact recipe.

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