Mashed Chickpea Salad (High-Protein w/ Greek Yogurt)

This mashed chickpea salad is a quick, creamy, and protein-packed recipe that gives you a healthy, flavorful lunch in minutes.

For more easy salads with Greek yogurt, check out our Greek yogurt broccoli salad, apple chickpea salad, healthy coleslaw with Greek yogurt, and Greek yogurt pasta salad.

Smashed chickpea salad with Greek yogurt served in microwaved sweet potatoes.

Simple Ingredients for a Balanced, Protein-Rich Lunch

This mashed chickpea salad is one of those recipes that’s simple, wholesome, and ready in minutes 🥗. With a creamy base, fresh crunch, and a hint of lemon, it’s a dish that feels both comforting and refreshing.

Louise and I often make it when we’re craving something light yet filling. It’s a fantastic option for an easy chickpea salad recipe that supports a Mediterranean-style eating pattern and fits seamlessly into a balanced lifestyle.

Creamy chickpea salad sandwich in a whole grain bread sandwich with lettuce and tomato.

Every spoonful is protein-rich, fiber-packed, and naturally low in saturated fats 🌿. Fresh herbs, crunchy veggies, and a tangy dressing keep it vibrant, while chickpeas provide the hearty texture that makes this salad so satisfying.

Whether you enjoy it as a healthy lunch sandwich idea, spooned over a baked potato, or served in lettuce wraps 🥬, it’s versatile, meal-prep friendly, and bound to become a staple in your kitchen.

Ingredients

Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.

Chickpeas: The star of the dish. Use canned for convenience or cook dried chickpeas from scratch for more flavor.
Greek Yogurt: Adds creaminess and protein with a tangy note. Substitute sour cream, mayonnaise, or mashed avocado.
Mayonnaise: Classic for richness, although we only use a couple of tablespoons. You can swap with olive oil mayo, vegan mayo, tahini for a nutty spin, or leave it out entirely for a no mayo chickpea salad.
Soy Sauce: Deepens flavor with umami. Sub tamari (gluten-free), coconut aminos (sweeter), or Worcestershire sauce if you don’t need it vegetarian.
Mustard: Brings zest and sharpness. Dijon gives a smooth bite, yellow mustard is milder, or whole-grain mustard adds texture.
Red Onion: Adds crunch and sharp flavor. Green onions or shallots make a milder swap, or use pickled red onion for tang.
Celery: A classic salad crunch. Substitute cucumber, fennel stalk, or even diced bell pepper for freshness.
Fresh Herbs: Parsley or dill bring brightness. Swap with cilantro for a punchier flavor, basil for a Mediterranean touch, or chives for a mild oniony lift.
Lemon Juice: Brightens everything. Sub with lime juice, a splash of vinegar, or even orange juice for subtle sweetness.
Pickles or Capers: Add salty, briny punch. Substitute green olives, jalapeños for spice, or relish for a sweeter note.
Serve it with: Sandwich bread, baked sweet potato, or lettuce leaves.

How to Make Mashed Chickpea Salad

Step 1 – Mash the Chickpeas

Add drained and rinsed chickpeas to a large bowl. Mash them with a fork or potato masher until they’re broken down but still a little chunky. This gives the salad a hearty texture, perfect for a mashed chickpea sandwich.

Step 1 – Mashed chickpeas in bowl with fork for chickpea salad sandwich filling.

Step 2 – Add all Ingredients

Stir in chopped red onion, celery, pickles, and fresh parsley. Add Greek yogurt, mayonnaise, soy sauce, mustard, lemon juice, salt, and black pepper. The veggies bring crunch, freshness, and a little tang in every bite.

Step 2 – Chopped celery onion pickles and parsley added to mashed chickpeas in mixing bowl.

Step 3 – Stir Until Creamy

Mix everything well until it’s creamy and flavorful. Taste and adjust the seasoning to your taste.

Step 3 – Creamy chickpea salad mixture with yogurt mustard lemon and seasoning.

Step 4 – Serve Your Way

This chickpea salad is versatile and can be enjoyed in so many ways:

Piled high in a sandwich with lettuce, cucumber, and tomato for a quick meal.
Scooped into lettuce wraps, on crackers, or stuffed into cherry tomatoes for an easy appetizer.
Served over a baked potato or sweet potato for a healthy lunch sandwich idea.
In a bowl with greens and crusty bread for a light dinner.

Step 4 — Mashed chickpea salad with Greek yogurt served on microwaved sweet potatoes.

Tips

Mash well but not too much: Leave some chunks for texture — that’s what makes a great chickpea tuna salad.
Drain thoroughly: Extra liquid from the chickpeas can make the salad watery. Pat them dry before mashing.
Add crunch: Celery, onion, and pickles give contrast. Don’t skip them or your filling will feel flat.
Brighten it up: Fresh lemon juice keeps the flavors fresh and balanced.
Chill before serving: Letting the salad rest in the fridge helps flavors meld and makes it perfect for meal prep vegetarian lunch.
Go heavy on herbs: Fresh parsley, dill, or cilantro add color and flavor.
Make it your own: Swap Greek yogurt with mashed avocado, or add spices like smoked paprika for variety.
Serve creatively: Beyond sandwiches, try it in lettuce wraps, baked potatoes, or as a topping for salads — a great option for a protein packed chickpea salad.

Frequently Asked Questions

Can I make this ahead of time?

Yes! This recipe stores well in the fridge for up to 3–4 days, making it perfect for meal prep vegetarian lunch.

How do I keep it from being too dry?

If it feels dry after chilling, just stir in a little extra Greek yogurt, mayo, or even olive oil.

Can I make it without mayo?

Absolutely. Try Greek yogurt, mashed avocado, or tahini for a creamy base. This way, you’ll have a flavorful no mayo chickpea salad.

Can I freeze chickpea salad?

Freezing isn’t recommended, since the yogurt and mayo can separate. It’s best enjoyed fresh or refrigerated.

What can I serve it with besides bread?

Stuff it in lettuce wraps, baked potatoes, or use it as a dip with crackers and veggies.

Can I use dried chickpeas instead of canned?

Yes! Cooked-from-scratch chickpeas add more flavor and a firmer bite.

More Salads With Chickpeas

If you tried this Chickpea Salad Sandwich recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!