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–+ servings
Mashed chickpea salad with Greek yogurt served with sweet potatoes for healthy high-protein lunch.

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

Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Servings: 4 people
Author: Nico Pallotta

  • 2 cans chickpeas 15 oz / 400 g each can — drained and rinsed
  • ⅓ cup (80 g) Greek yogurt
  • 2 tablespoons (30 g) mayonnaise or vegan mayo — optional
  • 1 tablespoon soy sauce
  • 1 tablespoon Dijon mustard or yellow mustard
  • ½ red onion finely chopped
  • 1 handful fresh parsley or dill — chopped
  • 1 tablespoon pickles or capers — chopped
  • 2 tablespoons lemon juice
  • ¼ teaspoon salt or to taste + black pepper

  • Mash the Chickpeas: Add 2 cans chickpeas (drained and rinsed) to a large bowl. Mash them with a fork or potato masher until they’re broken down but still a little chunky.
    Step 1 – Mashed chickpeas in bowl with fork for chickpea salad sandwich filling.
  • Add all ingredients: Add in ½ red onion, 1 handful fresh parsley, and 1 tablespoon pickles (all chopped).
    Then add ⅓ cup Greek yogurt, 2 tablespoons mayonnaise, 1 tablespoon soy sauce, 2 tablespoons lemon juice, and 1 tablespoon Dijon mustard.
    Step 2 – Chopped celery onion pickles and parsley added to mashed chickpeas in mixing bowl.
  • Stir: 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.
  • Serve your way: Enjoy this chickpea salad in a sandwich, lettuce wraps, baked potato, or with greens and crusty bread.
    Step 4 — Mashed chickpea salad with Greek yogurt served on microwaved sweet potatoes.
Substitutions
  • Chickpeas → White beans, lentils, or cooked dried chickpeas
  • Greek Yogurt → Sour cream, mayonnaise, or mashed avocado
  • Mayonnaise → Olive oil mayo, tahini, or leave out for a no mayo chickpea salad
  • Soy Sauce → Tamari, coconut aminos, or Worcestershire sauce
  • Mustard → Dijon, yellow mustard, or whole-grain mustard
  • Red Onion → Green onions, shallots, or pickled red onion
  • Celery → Cucumber, fennel stalk, or diced bell pepper
  • Fresh Herbs → Cilantro, basil, or chives
  • Lemon Juice → Lime juice, vinegar, or orange juice
  • Pickles or Capers → Green olives, jalapeños, or relish
  • Sandwich Bread → Baked sweet potato, lettuce leaves, or whole-grain wraps
Tips
  • Mash, don’t puree: Keep it chunky for the best texture.
  • Dry chickpeas well: Pat them dry after rinsing so your salad isn’t watery.
  • Balance the crunch: Celery, onion, and pickles add freshness and bite.
  • Add brightness: Fresh lemon juice keeps the flavors lively and balanced.
  • Let it chill: Resting in the fridge helps flavors meld.
  • Boost with herbs: Parsley, dill, cilantro, or basil add freshness and color.
  • Switch it up: Try avocado instead of yogurt, or toss in smoked paprika for extra flavor.
  • Serve in different ways: Stuff into lettuce wraps, serve over baked potatoes, or pair with crusty bread.
Storage
Store mashed chickpea salad in an airtight container in the fridge for 3–4 days; freezing isn’t recommended as it changes the texture.
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