Chickpea Chicken Salad

Why You’ll Love This Recipe

• Plant-based and protein-packed: Chickpeas offer fiber and protein with a satisfying texture that plays the role of tender chicken beautifully.
• Effortless assembly: Ready in minutes with pantry-friendly ingredients and no cooking required.
• Totally customizable: Add crunch, sweetness, or spice to make it uniquely yours.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Chickpeas (one can, rinsed and drained)
• Vegan or regular mayonnaise (or a plant-based yogurt for tang)
• Dijon or yellow mustard
• Celery, finely chopped
• Red onion or scallions, finely chopped
• Fresh herbs like dill, parsley, or chives (optional)
• Lemon juice (for brightness)
• Salt and pepper
• Optional flavor boosters: chopped pickles or relish, apple cubes, walnuts or almonds, curry powder, sriracha, or dried cranberries

Directions

1. Mash the chickpeas: Place chickpeas in a bowl and roughly mash with a fork or potato masher, leaving some whole for texture.
2. Combine mix-ins: Stir in mayo, mustard, celery, onion, and herbs until well blended.
3. Season: Add fresh lemon juice, salt, and pepper. Taste and adjust to your liking—more tang, salt, or crunch as desired.
4. Customize: Fold in optional mix-ins like nuts for crunch, apples for sweetness, or curry powder for a flavor twist.
5. Chill (optional): Refrigerate for 30 minutes to let flavors meld and textures develop.

Servings and timing

• Servings: Approximately 2–4 servings, depending on portion size
• Prep time: ~10–15 minutes
• Chill time (optional): ~30 minutes
• Total time: About 10–15 minutes (excluding chill time)

Variations

• Curried Salad: Stir in curry powder or garam masala plus golden raisins and diced apple for a warming, sweet-savory version.
• Crunchy Upgrade: Add chopped walnuts, sunflower seeds, or sliced almonds for extra texture.
• Green Boost: Fold in fresh chopped celery leaves, parsley, or spinach for a pop of freshness.
• Spicy Kick: Add sriracha, chili flakes, or chopped jalapeño for heat.
• Creamy Yogurt Base: Replace half the mayo with Greek or plant-based yogurt for a lighter, tangier version.

Storage

• Storage: Keep in an airtight container in the refrigerator for up to 3–4 days.
• Reheating: This salad is best served chilled or at room temperature—no reheating needed.

FAQs

1. Can I use something other than chickpeas?

Yes—white beans (like cannellini or great northern) or shredded jackfruit make great alternatives.

2. Is there a mayo-free option?

Absolutely. Use mashed avocado, hummus, or plain yogurt (dairy or dairy-free) instead for a different flavor and texture.

3. Can I meal prep with this?

Definitely! It’s perfect for make-ahead lunches—just portion over salads or toast and store in the fridge.

4. How do I prevent it from being too dry?

Adjust the mayo or add a splash of lemon juice or plant milk to loosen the texture.

5. Can I freeze leftovers?

Not recommended—dips and mayonnaise-based salads don’t freeze well unless you leave out the creamy base until serving.

6. Can it be gluten-free?

Yes—as long as your add-ins like mustard or relish are gluten-free, it’s completely safe.

7. How can I reduce carbs?

Use more crunchy mix-ins and fewer chickpeas, or serve over lettuce instead of bread.

8. What bread works best if I’m making a sandwich?

Whole grain, sourdough, croissants, or wraps all make excellent pairings.

9. Can I make a “tuna-style” version?

Yes—add nori flakes or chopped capers for a briny, seafood-like flavor.

10. Evening snack idea—any suggestions?

Scoop onto cucumber rounds or bell pepper wedges for an easy, satisfying snack.

Conclusion

Chickpea Chicken Salad is a deliciously simple, protein-rich alternative to the classic version. It’s quick to make, customizable to any flavor profile, and perfect for sandwiches, bowls, and snacks alike. Enjoy this wholesome, plant-powered dish for an easy and delicious twist on a timeless favorite.

Chickpea Chicken Salad

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A quick, protein-rich twist on chicken salad made with mashed chickpeas, creamy dressing, and crunchy vegetables—perfect for sandwiches, wraps, or salad bowls.

• Author: Laura
• Prep Time: 15 mins
• Cook Time: 0 mins
• Total Time: 15 mins
• Yield: 2–4 servings
• Category: Salad
• Method: No-Cook
• Cuisine: American
• Diet: Vegetarian

Ingredients

1. 1 can (15 oz) chickpeas, drained and rinsed
2. 1/4 cup vegan or regular mayonnaise (or plant-based yogurt)
3. 1 tsp Dijon or yellow mustard
4. 1/2 cup celery, finely chopped
5. 1/4 cup red onion or scallions, finely chopped
6. 2 tbsp fresh dill, parsley, or chives (optional)
7. 1 tbsp lemon juice
8. Salt and pepper, to taste
9. Optional: 2 tbsp chopped pickles or relish
10. Optional: 1/4 cup diced apple
11. Optional: 2 tbsp chopped walnuts or almonds
12. Optional: 1/2 tsp curry powder or sriracha
13. Optional: 2 tbsp dried cranberries

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Instructions

Place chickpeas in a mixing bowl and roughly mash with a fork or potato masher, leaving some chunks for texture.

1. Stir in mayonnaise, mustard, celery, onion, and fresh herbs until well combined.
2. Add lemon juice, salt, and pepper. Mix well, then taste and adjust seasoning as desired.
3. Fold in any optional mix-ins like nuts, apples, curry powder, or sriracha for custom flavor.
4. Refrigerate for at least 30 minutes before serving if possible, to allow flavors to meld.

Notes

1. For a lighter base, replace half or all of the mayo with Greek or plant-based yogurt.
2. For a seafood-like twist, add nori flakes or chopped capers.
3. Serve over greens for a low-carb option or in wraps for portability.

Nutrition

• Serving Size: 1 cup
• Calories: 220
• Sugar: 4g
• Sodium: 350mg
• Fat: 11g
• Saturated Fat: 1.5g
• Unsaturated Fat: 8.5g
• Trans Fat: 0g
• Carbohydrates: 24g
• Fiber: 6g
• Protein: 9g
• Cholesterol: 5mg