Healthy Meal Prep Pizza Pockets (Freezer-Friendly)

Healthy Meal Prep Pizza Pockets (Freezer-Friendly)

This Healthy Meal Prep Pizza Pockets recipe is a great lunch option for the whole family. Make them ahead and freeze them for a quick and healthy lunch! This recipe uses healthy swaps for ingredients found in traditional pizza pockets for a balanced, wholesome meal. 

 

healthy pita pockets - cooked on a baking sheet

 

There’s no denying it – lunches are a pain. Whether you’re working from home, packing lunch for the office, or looking for a quick family lunch on the weekend, it can be the most challenging meal of the day. After all, who wants to stop what they’re doing in the middle of the day to prep more food?!

 

I don’t know about you, but I grew up with pizza pockets as my favourite after-school snack. I’ve been in a lunch rut lately and started working on this recipe to ensure that I’ve always got a simple lunch meal available. I’ve stocked my freezer with these guys, and I can happily say my lunch rut is over. It’s been such a life-saver on busy days working from home to have these available to throw in the oven.

 

Ingredients needed for Healthy Meal Prep Pizza Pockets: 

 

Whole wheat pitas: these serve as a healthy yet quick and easy breading for the pizza pockets. Fresh pitas work best here. If you’re planning to freeze the pizza pockets for later use, be sure to use pitas that have not been previously frozen. I opted to use whole wheat pitas rather than pizza dough for a higher fibre option and to cut down on prep time. 

 

Bell Pepper: you can use any colour bell pepper that you have – red, yellow, orange, or green all work well here! 

 

healthy pizza pockets ingredients

 

Mushrooms: I love adding mushrooms to this recipe because they cook down to the point that you won’t even know they’re there! A great option if you have picky eaters at home. 

 

Spinach: leafy greens add a boost of even more veggies to these pita pizzas. Spinach shrinks down in volume when cooked, which helps to add fibre. You also get all the benefits of more veggie without making our pitas over-full. I toss the full spinach leaves into the pan, but if you want the spinach to be less noticeable, chop it before you cook it. 

 

Chicken Sausage: chicken sausage adds protein and a ton of flavour to the pita pockets. It’s also a healthier alternative to traditional pita pocket protein ingredients like pepperoni or other cured or processed meats. 

 

chicken sausage, peppers, mushrooms in a pan

 

Mozzarella Cheese: because you can’t have pizza without cheese! 

 

Egg white: this will act as glue to help the end of the pizza pockets stick together. 

 

Pizza Sauce: I like to keep it simple and use a store-bought sauce. 

 

How to make Healthy Pizza Pockets

 

These Healthy Pizza Pockets are meal-prep and freezer friendly. After some initial prep time, you’ll have a healthy frozen meal ready for when you need it – pop these pockets in the oven, and the rest will cook itself. This recipe also doesn’t require you to make pizza dough, which is a must in my books. Nutritionally speaking, this pizza pocket recipe is protein-rich and loaded with vegetables, making it a balanced lunch option that the whole family will love.

 

First, drizzle olive oil in a medium-sized pan and heat over medium heat. Add the sausage meat (casing removed) to the pan, breaking it apart as it cooks into a ground texture.

 

cooked chicken sausage, bell pepper, mushrooms, spinach in a pan

 

Next, add the peppers and mushrooms to the pan. Sauté veggies for about 5 minutes, until they have shrunken in volume and are softened, yet crisp. Add spinach in the last minute of cooking and stir until it has completely wilted. Remove the pan from the heat.

 

In a large bowl, combine the sausage mixture with cheese and pizza sauce. Set aside.

 

Assemble the Pizza Pockets: 

 

Slice each pita in half to form a pita pocket. Gently open each pita half to allow space for the filling. 

 

chicken sausage, peppers, mushroom, spinach, cheese, pizza sauce in a bowl

 

Split the filling mixture between pita halves. Aim for a heaping 1/2 cup of filling for each pita half. Spread the filling evenly inside the pita, leaving ~1-inch space at the opening to allow it to seal.

 

Brush the open inside and top edges of the pita with the egg white. Using a fork, press the edges of the pita together. If it doesn’t stick, add a bit more egg white and press again with a fork.

 

To cook the pizza pockets before freezing, bake at 350F on a baking sheet for ~10 minutes or until the pita has slightly browned and the egg wash has hardened.

 

healthy pita pockets - cooked on a baking sheet

 

If you’re freezing the pita pockets, lay the pitas on a baking sheet and place them in the freezer. Once the pizza pockets have completely frozen, move them to a freezer safe container to store.

 

Reheating Pizza Pockets

 

To cook pizza pockets from frozen, wrap the frozen pizza pocket in foil and place it on a baking sheet. Bake at 350F for ~40 minutes, flipping halfway. Uncover for the last 5 minutes to crisp the pita (optional).

 

This recipe makes 8 pita pockets, and if your home is anything like mine, they won’t last long!

 

Enjoy! 💚

 

healthy pita pockets recipe blog graphic

 

Healthy Meal Prep Pizza Pockets (Freezer-Friendly) Recipe 👇

 

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healthy pita pockets recipe

Healthy Meal Prep Pizza Pockets (Freezer-Friendly)


  • Author: Brittany Raftis, RD
  • Prep Time: 60
  • Cook Time: 40
  • Total Time: 1 hour 40 minutes
  • Yield: 8 pita pockets 1x

Description

This Healthy Meal Prep Pizza Pockets recipe is a great lunch option for the whole family. Make them ahead and freeze them for a quick and healthy lunch! This recipe uses healthy swaps for ingredients found in traditional pizza pockets for a balanced, wholesome meal.


Scale

Ingredients

4 whole wheat pitas, halved

2 cups diced pepper (about 1.5 medium)

2 cups diced mushrooms (about 4-5 small)

4 cups spinach 

4 chicken sausages, casing removed

3 cups shredded mozzarella cheese

1 egg white, whisked 

⅔ cup pizza sauce 


Instructions

 

  1. Drizzle olive oil in a medium-sized pan and heat over medium heat. Add the sausage meat (casing removed) to the pan and cook, breaking it up into a ground texture as it cooks.

  2. Add the peppers and mushrooms to the pan. Sauté veggies for about 5 minutes, until they have shrunken in volume and are softened, yet crisp.

  3. Add spinach in the last minute of cooking and stir until it has completely wilted. Remove the pan from the heat.

  4. In a large bowl, combine the sausage mixture with cheese and pizza sauce. Set aside.

  5. Slice each pita in half to form a pita pocket. Gently open each pita half to allow space for the filling.

  6. Split the filling mixture between pita halves. Aim for a heaping 1/2 cup of filling for each pita half. Spread the filling evenly inside the pita, leaving ~1-inch space at the opening to allow it to seal.

  7. Brush the open inside and top edges of the pita with the egg white. Using a fork, press the edges of the pita together. If it doesn’t stick, add a bit more egg white and press again with a fork.

  8. Lay the pitas on a baking sheet and place them in the freezer. Once the pizza pockets have completely frozen, move them to a freezer safe container to store.

Cooking from frozen:

To cook pizza pockets from frozen, wrap the frozen pizza pocket in foil and place it on a baking sheet. Bake at 350F for ~40 minutes, flipping halfway. Uncover for the last 5 minutes to crisp the pita (optional).

Notes

To cooking the pizza pockets before freezing, bake at 350F on a baking sheet for ~10 minutes or until the pita has slightly browned.

  • Category: lunch
  • Method: oven
  • Cuisine: Meal Prep

Keywords: meal prep, meal prep lunch, healthy homemade pizza pockets, healthy pizza pocket, freezer-friendly

 

 

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About Brittany 

Brittany Raftis, Registered Dietitian Real Good Eats

Hi there! I am a registered dietitian and I  💚  food! I am passionate about making it easier for busy people to eat well by sharing quick and healthy recipes. Healthy cooking at home can seem overwhelming, but it doesn’t have to be. I love helping people uncomplicate weeknight dinners and reduce stress around meal time, so I’m so glad you’re here!



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