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healthy pita pockets recipe

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.



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 



  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).


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

  • Prep Time: 60
  • Cook Time: 40
  • Category: lunch
  • Method: oven
  • Cuisine: Meal Prep

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