Chickpea Salad Sandwich Recipe: A Delicious and Easy Meat-Free Meal

If you love a good sandwich but want something lighter (and totally plant-based), this Chickpea Salad Sandwich is a must-try!

It’s creamy, crunchy, and packed with flavor—kind of like a vegan twist on classic tuna or chicken salad.

The best part? It takes just a few minutes to throw together, and you don’t need any fancy ingredients.

This sandwich is perfect for lunch, meal prep, or even a quick dinner. Let’s get started!

What You’ll Need:

For the Chickpea Salad:

• 1 can (15 oz) chickpeas, drained and rinsed

• 2 tablespoons mayonnaise (or vegan mayo)

• 1 teaspoon Dijon mustard

• 1/2 teaspoon garlic powder

• 1/4 teaspoon salt (or to taste)

• 1/4 teaspoon black pepper

• 1 teaspoon lemon juice

• 1/4 cup celery, finely chopped

• 1/4 cup red onion, finely chopped

• 1 tablespoon fresh parsley or dill, chopped (optional)

For the Sandwich:

• 4 slices of whole wheat or sourdough bread

• 1/2 cup lettuce or spinach

• 1 small tomato, sliced

• 1/2 avocado, sliced (optional)

Step-by-Step Instructions:

Step 1: Mash the Chickpeas

1. Drain & Rinse – Open the can of chickpeas, drain the liquid, and rinse them under cold water.

2. Mash Them Up – Transfer the chickpeas to a large bowl and use a fork or potato masher to mash them. You want a slightly chunky texture—some pieces should still be whole.

Step 2: Mix in the Flavors

1. Add the Mayo & Mustard – Stir in the mayo and Dijon mustard. This makes the salad creamy and flavorful.

2. Season It – Add the garlic powder, salt, black pepper, and lemon juice. Mix well.

3. Add the Crunch – Toss in the chopped celery and red onion for some texture and a little bite.

4. Mix Everything Together – Stir until all the ingredients are evenly combined. If you like extra flavor, mix in fresh parsley or dill.

Step 3: Assemble the Sandwich

1. Toast the Bread (Optional) – If you like a crispier sandwich, lightly toast your bread before assembling.

2. Layer It Up – Place a handful of lettuce or spinach on one slice of bread. Add a scoop of the chickpea salad, spreading it evenly.

3. Add Toppings – Layer on tomato slices and avocado if you’re using them.

4. Top It Off – Place the second slice of bread on top and press gently.

Step 4: Serve and Enjoy

1. Cut in Half – Slice the sandwich in half for easy eating.

2. Pair with a Side–serve with chips, a side salad, or even a warm bowl of soup.

3. Dig In! – Enjoy the creamy, crunchy goodness in every bite!

Pro Tips:

• Make It Spicy – Add a pinch of red pepper flakes or a little hot sauce for extra heat.

• Switch Up the Bread – Try it on a bagel, pita, or wrap instead of regular sandwich bread.

• Go Lighter – Swap mayo for Greek yogurt for a tangy, protein-packed twist.

• Meal Prep Friendly – Make a batch of chickpea salad and store it in the fridge for up to 4 days.

Why You’ll Love This Sandwich:

This Chickpea Salad Sandwich is easy, filling, and packed with flavor. It’s a great plant-based alternative to tuna or chicken salad, and you can customize it however you like. Plus, it’s a meal you can whip up in minutes—perfect for busy days!

Next time you’re looking for a quick, healthy sandwich, give this recipe a try. You won’t regret it!

Enjoy your Chickpea Salad Sandwich! 😊👇💖