Satisfying Chickpea Salad Sandwich

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This Chickpea Salad Sandwich is one of my favorite vegan lunch ideas. It tastes remarkably like an egg salad sandwich, but it’s made with chickpeas and avocado instead!

chickpea salad sandwich stacked on plate

What’s in Chickpea Salad?

Instead of using mayo, this chickpea salad gets its creaminess from avocado. The avocado flavor isn’t super-noticeable when you add in the lemon juice and mustard, plus all of the other crunchy veggies.

chickpeas red onion and celery on cutting board

The beauty of this salad is that the flavor is totally customizable. I love the traditional flavor of egg salads made with mustard and dill, but I have a feeling it would also be delicious with any of your favorite herbs and seasonings.

I recently started adding a few diced pickles to this chickpea salad, and I’m addicted to the flavor. I use bread and butter pickles, but dill pickles will work, too.

pickles added to chickpea salad

For a lower-sodium option, you can replace this with diced cucumbers for added crunch.

Are Chickpeas Good For You?

Chickpeas are a good source of fiber and protein, so they make a great option when you want a vegan or vegetarian meal.

Here’s what I love about chickpeas:

  • One study suggests that eating chickpeas regularly may help keep you feeling full, and help you make better food choices throughout the day.
  • Chickpeas may be one of the better sources of plant-based protein, since they contain almost all of the essential amino acids. (Except for methionine– but you can find that in avocado!)
  • According to one study, individuals who eat at least one serving of legumes each day (like chickpeas) may lose up to 25% more weight than those who don’t.
  • Eating chickpeas may help regulate your blood sugar levels.
  • Chickpeas may help to improve bowel function, too, which isn’t surprising since they are high in fiber.

Overall, I think there are lots of good reasons to include chickpeas in your diet, and I hope this chickpea salad sandwich will become a staple for you, too. It’s so comforting and delicious!

How to Make It

This chickpea salad comes together in just about 10 minutes, and then it’s ready to serve! Start by mashing together the avocado, mustard, lemon juice, and salt in a large bowl.

avocado mashed in bowl

Once that’s creamy, you can add in the chickpeas and chopped veggies. This recipe is very flexible, so if you don’t measure everything exactly or make swaps, it will still turn out well.

fork mashing avocado and chickpeas together

The final texture of this salad is up to you. I like to mash about half of the chickpeas with a fork, so that there are still some chunks in this salad for texture– but you can mash it even more if you want to.

Taste and and adjust the seasonings once you’ve mashed everything together, then stir in the fresh herbs, if you have some on hand. Fresh dill is delicious in this!

How to Serve It

You can serve this mashed chickpea salad just like you would any other egg or tuna salad. It’s delicious between two slices of bread as a sandwich, but you can also serve it in lettuce wraps or on top of a salad for extra protein.

chickpea salad on open face sandwich

Keep in mind that this salad will start to brown after 24 hours in the fridge, so it’s the prettiest the first day you serve it, but you can keep it in the fridge for up to 3 days.

chickpea salad sandwich stacked on plate
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5 from 31 votes

Chickpea Salad Sandwich

This Chickpa Salad Sandwich is made with simple ingredients and reminds me of egg salad. (But this one is vegan!)
Course Main Course
Cuisine vegan
Keyword chickpea salad sandwich
Prep Time 10 minutes
Total Time 10 minutes
Servings 4
Calories 192kcal

Ingredients

Chickpea Salad

  • 1 (14.5 oz) can chickpeas , drained and rinsed (about 1 1/2 cups cooked)
  • 1 ripe avocado , pitted
  • 2 teaspoons Dijon mustard
  • 1 tablespoon lemon juice
  • 1/2 teaspoon sea salt
  • 1/4 cup diced red onion
  • 2 stalks celery , diced
  • 1/4 cup diced pickles (optional)
  • 2 tablespoons fresh minced dill (optional)

Sandwich Assembly

  • sliced bread
  • sliced red onion
  • sliced tomatoes
  • sprouts or lettuce

Instructions

  • If using canned chickpeas, rinse and drain them well. Set them aside.
  • In a large bowl, combine the avocado, mustard, lemon juice, and salt. Use a fork to mash it together, until creamy.
  • Add in the chickpeas, red onion, pickles (if using), and celery, then stir well to combine. Stir in the fresh dill, if using, and adjust any seasoning to taste.
  • Serve the chickpea salad right away as a sandwich filling. I like to serve it on whole grain bread with sliced tomatoes, red onion, and sprouts, but you can use any toppings you have on hand. It tastes remarkably like an egg salad sandwich.
  • Leftover chickpea salad can be stored in an airtight container for up to 3 days. It will brown slightly over time, because of the avocado, but it still tastes good!

Video

Notes

Feel free to stir in any other chopped veggies you like in a salad like this. The pickles and celery remind me of egg or tuna salad, but you can use what you have on hand.

Nutrition

Calories: 192kcal | Carbohydrates: 23g | Protein: 7g | Fat: 9g | Saturated Fat: 1g | Sodium: 422mg | Potassium: 489mg | Fiber: 9g | Sugar: 4g | Vitamin A: 196IU | Vitamin C: 9mg | Calcium: 48mg | Iron: 2mg
Nutrition information is for 1/4 of the chickpea salad only. This information is automatically calculated and is just an estimate, not a guarantee.

If you try this chickpea salad sandwich, please leave a comment below and let me know how you like it! If you make any modifications, I’d love to hear about those, too. We can all benefit from each other’s experiences!

More Easy Vegan Meal Ideas:

Check out my collection of vegan recipes for more ideas, including easy snacks and decadent desserts!

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Comments

Trish Aquino

I make this Chickpea Salad often and we absolutely love it! On toasted sourdough, stuffed in a pita, or rolled in a tortilla as a wrap, you can’t go wrong!

Kendra

This was so good! I added some cracker black pepper and half a teaspoon of garlic powder and a pinch of cayenne. I also used a teaspoon of dried dill since I didn’t have fresh. I will definitely be saving this recipe and making again in the future

LIndsay

Delicious! I think the pickle and dill is essential! Yummm 😋

Michelle Smith

Delicious! Loved the dill pickle in it 🙂

Jacqueline

Have you made it with mayo instead of avocado? My avocados aren’t ripe yet. Just curious

Heather

I’m excited to try this! I don’t eat eggs anymore and I really miss egg salad sandwiches.

Jess

This recipe is easy to make and tastes delicious! It’s a family favorite in our house!

Michelle M Smith

Delicious. You use a lot of red onion in your recipes,which I don’t like. Do you have a suggestion for a substitute or just to omit from recipes?

    Megan Gilmore

    Green onion is much more mild and less noticeable in texture, if you’d like to try that.

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