This Chickpea Salad Sandwich calls for just a few simple ingredients and comes together in 15 minutes or less. As a registered dietitian, I love how this recipe is packed with plant-based protein and is perfect for meal prep. Plus, you get to customize with crunchy add-ins like celery and bell peppers, sweeter add-ins like grapes and apples, or nutty add-ins like almonds and pecans.
Why you'll love it
This Chickpea Salad Sandwich is a creamy, protein-packed plant-based meal that's perfect for lunch or a light dinner. Here's why you'll keep coming back to this recipe:
- Plant-based protein powerhouse: With 16 grams of protein and 15 grams of fiber per serving, chickpeas keep you satisfied for hours.
- Ready in 15 minutes: No cooking required-just mash, mix, and enjoy
- Budget-friendly: Made with pantry staples like canned chickpeas, this costs just a few dollars to make
What is a chickpea salad sandwich?
A chickpea salad sandwich is a plant-based take on classic tuna or chicken salad. Instead of animal protein, mashed chickpeas create that familiar creamy, chunky texture you love in deli-style sandwiches. Mixed with avocado, mayo or Greek yogurt, and your favorite crunchy add-ins, it's a satisfying lunch that happens to be vegetarian or vegan (depending on your mayo choice).
This recipe has become incredibly popular in the plant-based community because it delivers that nostalgic sandwich shop experience without any meat or fish. Plus, chickpeas are incredibly affordable and shelf-stable, making this perfect for last-minute meals.
Ingredients
Here's everything you need to make this delicious chickpea salad:
- Chickpeas - Look for canned chickpeas in the international or canned goods aisle. Rinse and drain them well to remove excess sodium. You can also use home-cooked chickpeas if you prefer.
- Avocado - Choose one that yields slightly to gentle pressure. The avocado adds creaminess and heart-healthy fats while keeping this naturally vegan.
- Light mayonnaise or plain Greek yogurt - For a vegan version, use vegan mayo or plant-based yogurt. Greek yogurt adds extra protein and probiotics if you're vegetarian.
- Add-ins, chopped small - Celery and red onion are classics for crunch. Cucumbers add freshness, while grapes or apples bring a touch of sweetness. Bell peppers add color and vitamin C.
- Fresh herbs, chopped - Dill and chives are my go-to combo, but cilantro, parsley, or basil work beautifully too.
- Lemon or lime juice - Brightens all the flavors and prevents the avocado from browning.
- Sea salt and black pepper - Season to taste.
- Bread or base of your choice - Whole grain bread, pita pockets, wraps, crackers, or even lettuce cups all work great.
Ask the Dietitian: Are chickpeas healthy?
Absolutely! Chickpeas are very healthy for us and provide a great amount of plant based protein. A single cup of this legume provides 10 grams of fiber and over 10 grams of protein, helping to keep us fuller longer. I love using them for roasted chickpeas, hummus, or in customizable power bowls.
- Improved Diet Quality: Research shows that higher legume consumption is associated with improved diet quality and nutrient intake, making chickpeas an excellent choice for meeting your daily protein and fiber needs.
- Supports blood sugar control: The fiber and protein combo in chickpeas helps slow digestion and prevent blood sugar spikes. Studies have found that chickpeas have a low glycemic index, which may help improve glycemic control and reduce the risk of type 2 diabetes.
Customize it your way
Like all of my recipes, this Chickpea Salad Sandwich is completely customizable. Choose what add-ins work best for you. You can add 1 cup of a single ingredient or a mixture of several. For example, I like to fill my cup with ¼ cup sliced almonds, ¼ cup cranberries, ¼ cup chopped celery, and ¼ cup halved grapes to equal 1 cup.
- Crunchy add-ins of your choice: Celery, red onion, diced bell peppers, or cucumbers
- Sweeter add-ins of your choice: Halved grapes, diced apples, or dried cranberries
- Nutty add-ins of your choice: Sliced almonds, chopped pecans, or sunflower seeds
How to make Chickpea Salad Sandwich
This recipe comes together in just a few simple steps. No cooking required!
1. Prep your chickpeas
Drain and rinse your canned chickpeas thoroughly under cold water. Pat them dry with a clean kitchen towel or paper towels to remove excess moisture. This helps the mixture have a better texture and not be too watery.
2. Mash the base
In a medium bowl, add your chickpeas and mashed avocado. Using a fork or potato masher, mash them together until combined but still slightly chunky. You want some texture here-not a smooth paste! Some whole chickpeas mixed in is totally fine and adds nice texture to your sandwich.
3. Mix in the good stuff
Add your mayonnaise or Greek yogurt, chopped add-ins (like celery, onion, or cucumber), fresh herbs, lemon juice, salt, and pepper. Stir everything together with a spoon until well combined. The mixture should be creamy but still have plenty of texture from the chickpeas and veggies.
4. Taste and adjust
Give your chickpea salad a taste! Does it need more salt? A squeeze more lemon? An extra sprinkle of herbs? Adjust the seasonings to your preference. This is your chance to make it exactly how you like it.
5. Assemble and serve
Spread your chickpea salad generously onto your bread of choice. Add lettuce, tomato slices, or sprouts if you like extra veggies. Close up your sandwich and enjoy! You can also serve it over a bed of greens, stuff it into a bell pepper half, or enjoy it with crackers.
Troubleshooting Tips
- Too dry? Add another tablespoon of Greek yogurt, mayo, or a splash of lemon juice to loosen it up.
- Too wet or runny? Mash in a few more chickpeas or let it sit for 5 minutes-sometimes the chickpeas absorb the moisture as it sits.
- Not enough flavor? Add a pinch more salt, another squeeze of lemon, or extra fresh herbs. Chickpeas can handle bold flavors, so don't be shy!
Pairing
This Chickpea Salad Sandwich is delicious with baked sweet potato fries, a cup of soup, or a simple side salad.
These are a few of my other favorite dishes to serve with this sandwich:
- [Simple Green Salad with Lemon Vinaigrette]
- [Crispy Baked Sweet Potato Fries]
- [Easy Tomato Basil Soup]
- [Homemade Hummus with Veggies]
Scaling
This recipe easily doubles or triples for meal prep. Just multiply all the ingredients by 2 or 3, and mix in a larger bowl. The chickpea salad mixture actually tastes even better after a day in the fridge as the flavors meld together, so don't hesitate to make a big batch on Sunday for lunches throughout the week.
Storage & Meal Prep Tips
Store your chickpea salad in an airtight container in the refrigerator for up to 3 days. There may be some browning that occurs from the avocado but it's totally safe to eat. You can also just scrap this part back to reveal more bright green underneath.
To prevent some of this browning from occurring, try pressing down plastic wrap until it touches the salad. This helps keep extra air out and slows down the oxidation (browning) process. You can also try drizzling a little extra lemon or lime juice over top to slow down the browning.
This recipe is not recommended for freezing, as the texture of the avocado and vegetables won't hold up well after thawing.
Chickpea Salad Sandwich
Recommended Products
Ingredients
Salad Ingredients:
- 2 cups chickpeas, about 2 - 15 ounce cans
- 1 small ripe avocado, seeded and peeled*
- ¼ cup light mayonnaise or plain Greek yogurt
- 1 cup add-ins of your choice, chopped into small pea-sized pieces (celery, red onion, red pepper, cucumber, tomatoes, grapes, apples, sliced almonds, pecans, dried cranberries, etc.)
- 2 tablespoons chopped fresh herbs of your choice, (dill, thyme, chives, oregano, cilantro, etc.)
- 1 tablespoon lemon or lime juice
- ½ teaspoon sea salt
- ¼ teaspoon ground black pepper
Base of your choice:
- Whole grain toast
- Croissants
- Bagels or bagel thins
- Crackers or crispbread
- Pita
- Tortilla wrap
- Lettuce cups or leafy greens
- Stuffed into bell peppers halves
- Over tomato slices
Instructions
- In a medium bowl, mash together avocado and chickpeas with a fork or potato masher until combined and slightly chunky.
- Stir in mayonnaise or Greek yogurt, add-ins, lemon juice, salt, pepper, and any optional seasonings. Mix until well combined.
- Taste and adjust seasonings as needed.
- Serve salad mixture on any base of your choice. If making a sandwich, it's especially great with lettuce and tomato on it too!
- Store salad leftovers in an airtight container in the fridge for up to 4 days.
Video
Notes
Nutrition
save this chickpea salad recipe on pinterest:
Leave a Reply