If you're looking for an easy, protein-packed lunch that's endlessly customizable, these Salad Sandwiches are a go-to. Choose from chickpea, chicken, egg, or tuna salad-and mix in creamy avocado, crunchy add-ins, and bright herbs for a meal that's satisfying and fresh. Whether you're meal-prepping for the week or throwing together a quick lunch, this recipe has you covered.
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Jump to:
- Why You'll Love This Recipe
- What is a salad sandwich?
- Ingredients
- Ask the Dietitian: Is this salad sandwich healthy?
- Customize it your way
- How do you make salad sandwiches?
- Troubleshooting Tips
- Pairing
- Scaling
- Storage & Meal Prep Tips
- Customizable Salad Sandwiches (Chickpea, Chicken, Egg, or Tuna)
- Other Meal Prep Recipes
Why You'll Love This Recipe
- Totally customizable: Pick your protein, your add-ins, and your herbs-it's like having four recipes in one!
- Quick and easy: With minimal prep and no cooking required (unless you're boiling eggs), this comes together in less than 15 minutes.
- Protein-packed and nutrient-rich: With healthy fats from avocado and lean protein from your chosen base, it's a balanced meal that keeps you full and energized.
- Perfect for meal prep: Make a big batch and enjoy throughout the week on sandwiches, wraps, or with crackers.
What is a salad sandwich?
A salad sandwich is a creamy, protein-based mixture (like tuna salad or egg salad) that's spread onto bread or served with crackers or veggies. Think of it as your favorite deli-style sandwich-but more balanced and fully customizable at home.
This base recipe works beautifully with chickpeas for a plant-based version, or with classic proteins like shredded chicken, chopped hard-boiled eggs, or flaked tuna. You can easily adjust the texture, creaminess, and flavor based on what you're craving that day.
Ingredients
Here's what makes this salad sandwich both simple and customizable:
- Protein of your choice - Use mashed chickpeas, shredded chicken, chopped hard-boiled eggs, or flaked tuna. All of these soak up flavor beautifully. (If you're using canned chickpeas or tuna, give them a quick rinse and drain.)
- Avocado - Adds creamy texture and heart-healthy fats. Look for one that's slightly soft when gently squeezed.
- Mayonnaise or Greek yogurt - Helps everything come together with that classic creamy consistency. Greek yogurt adds extra protein and a tangy probiotic twist.
- Add-ins - Mix in your favorites like diced celery, onion, bell pepper, cucumber, grapes, apples, or nuts for crunch and sweetness.
- Fresh herbs - Dill, thyme, chives, or cilantro bring a burst of freshness.
- Lemon or lime juice - Brightens everything up and keeps avocado from browning.
- Salt and pepper - A little goes a long way to tie all the flavors together.
- Optional extras - Garlic powder or an extra sprinkle of herbs if you like things extra flavorful.
Ask the Dietitian: Is this salad sandwich healthy?
As a registered dietitian, I'm always looking for ways to help you build balanced meals that combine protein, healthy fats, and fiber-and this salad sandwich delivers just that with nutrient-packed ingredients:
- Protein-rich base: Chickpeas, chicken, eggs, or tuna all provide satisfying protein to keep you fuller longer and support muscle recovery. Research shows that a high-protein intake increases satiety which can help manage appetite.
- Heart-healthy fats: Using avocado or Greek yogurt instead of mayo cuts down on saturated fat while adding creamy texture and beneficial monounsaturated fats.
- Veggie and fruit add-ins: Ingredients like celery, apples, grapes, and bell peppers add crunch, color, and antioxidants to help round out your plate. A meta-analysis shows that dietary fiber helps regulate blood sugar and may improve insulin sensitivity.
Customize it your way
Like all of my recipes, this salad sandwich is completely customizable. Choose what protein, creamy base, and add-ins you want to use.
- Protein of your choice:
- Chickpeas for a high-fiber, plant-based twist.
- Chicken for a lean, classic option.
- Eggs for a vegetarian-friendly version packed with choline.
- Tuna for omega-3s and that classic deli-style flavor.
- Creamy base of your choice:
- Avocado for extra nutrients and fiber.
- Greek yogurt for more protein and a tangy flavor.
- Traditional mayo works too if that's what you prefer.
- Add-ins of your choice:
- For crunch, go with celery or red onion.
- For sweetness, add grapes or chopped apples.
- For nuttiness, try pecans or sliced almonds.
- Feel free to mix up the herbs:
- Dill is classic for chicken or tuna.
- Chives or cilantro pair perfectly with chickpeas or egg salad.
How do you make salad sandwiches?
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- Step 1: Mash the base
In a medium bowl, mash avocado (if using) and your protein of choice until combined and slightly chunky.
- Step 2: Mix it up
Stir in mayonnaise or Greek yogurt, add-ins, lemon juice, salt, pepper, and any optional seasonings. Mix until well combined.
- Step 3: Taste and tweak
Give it a taste! Adjust salt, pepper, or lemon juice as needed.
- Step 4: Serve and enjoy
Scoop your salad onto whole grain toast, croissants, or bagels-or serve it over leafy greens or with crackers for a lighter option. The choice is yours!
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Troubleshooting Tips
- If the mixture feels too dry, add an extra spoonful of Greek yogurt or mayo. If it's too wet, mash in a few extra chickpeas or add a bit more protein.
Pairing
Enjoy your salad sandwich on whole-grain bread, tucked in a wrap, or scooped onto greens. It's also delicious with pita chips or crackers for a quick snack plate.
These are a few of my other favorite dishes to serve with salad sandwich:
Scaling
This recipe makes enough for about 4 sandwiches, but it doubles easily for a week's worth of lunches. Store leftovers in an airtight container in the fridge for 3-5 days.
Storage & Meal Prep Tips
Store your salad mixture in an airtight container for up to 5 days in the fridge. If using avocado, add a squeeze of lemon or lime to prevent browning. For best texture, assemble sandwiches right before serving.
Pair it with fruit or veggie sticks for a balanced, ready-to-go meal.
Customizable Salad Sandwiches (Chickpea, Chicken, Egg, or Tuna)
Ingredients
Salad Ingredients:
- 2 cups protein of your choice, (chickpeas, shredded chicken, chopped hard-boiled eggs, or flaked tuna)
- 1 small ripe avocado, seeded and peeled*
- ¼ cup light mayonnaise or plain Greek yogurt
- ¾ cup to 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 protein of your choice 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.
Notes
Nutrition
Other Meal Prep Recipes
Looking for other recipes like this? Try these:
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