Name: Mashed Chickpea Salad
Prep time: 10 min
Total time: 10 min
Cuisine: American
Ingredients: 1 (15 oz) can chickpeas, drained and rinsed; 1/4 cup plain Greek yogurt or vegan mayo; 1 tablespoon Dijon mustard; 1 tablespoon fresh lemon juice; 1/4 cup celery, finely chopped; 1/4 cup red onion, finely chopped; 1/4 cup dill pickle or cucumber, finely chopped; 1 tablespoon fresh dill or parsley, chopped; Salt and black pepper, to taste; Optional: pinch of garlic powder or smoked paprika

A hearty and refreshing Mashed Chickpea Salad that’s full of texture and flavor. I love how it’s packed with plant-based protein, crunchy vegetables, and a creamy, tangy dressing. It’s incredibly versatile—perfect for loading into sandwiches, stuffing into wraps, or scooping up with crackers and veggies.

Why You’ll Love This Recipe

I find this recipe to be a game-changer for easy, satisfying lunches or quick dinners. It’s no-cook, comes together in just 10 minutes, and can easily be made ahead for meal prep. I enjoy how customizable it is—whether I go dairy-free with vegan mayo or add extra herbs, it always delivers. Plus, it’s naturally gluten-free and can be made completely plant-based with one simple swap.

Ingredients

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

1 (15 oz) can chickpeas, drained and rinsed

1/4 cup plain Greek yogurt or vegan mayo

1 tablespoon Dijon mustard

1/4 cup celery, finely chopped

1 tablespoon fresh lemon juice

1/4 cup red onion, finely chopped

1/4 cup dill pickle or cucumber, finely chopped

1 tablespoon fresh dill or parsley, chopped

Salt and black pepper, to taste

Optional: pinch of garlic powder or smoked paprika

Directions

I start by placing the chickpeas in a medium bowl and mashing them with a fork or potato masher until they’re chunky but still spreadable.

Then I stir in the Greek yogurt (or vegan mayo), Dijon mustard, and lemon juice until everything is well combined.

I mix in the celery, red onion, pickle or cucumber, and fresh herbs for that extra crunch and flavor.

I season with salt, pepper, and any optional spices I feel like using.

After mixing thoroughly, I let it chill for at least 15 minutes so the flavors can meld.

I serve it on toast, in lettuce wraps, or as a dip with crackers or raw veggies.

Servings and timing

Servings: 3 servings

Prep Time: 10 minutes

Cooking Time: 0 minutes

Total Time: 10 minutes

Calories: Approximately 190 kcal per serving

Variations

I often switch things up depending on what I have in the kitchen. Sometimes I swap the dill for cilantro or basil, or add chopped bell peppers or shredded carrots for extra crunch. When I’m in the mood for spice, I mix in a little sriracha or cayenne. If I want more richness, I use avocado in place of some of the yogurt or mayo.

Storage/Reheating

I store this salad in an airtight container in the fridge for up to 4 days. Since it’s a cold salad, there’s no need to reheat—it’s ready to eat straight from the fridge. If it thickens up too much, I just stir in a small spoonful of yogurt or lemon juice to loosen it up before serving.

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FAQs

How long does mashed chickpea salad last in the fridge?

I keep it refrigerated in an airtight container and it stays fresh for about 3 to 4 days.

Can I make this salad completely vegan?

Absolutely—I just use vegan mayo instead of Greek yogurt and it becomes a fully plant-based dish.

What’s the best way to serve this salad?

I usually enjoy it in a sandwich, wrap, or lettuce cups. It’s also great as a dip for crackers, cucumber slices, or pita chips.

Can I freeze mashed chickpea salad?

I don’t recommend freezing it because the texture changes once thawed. It’s best enjoyed fresh or refrigerated.

Is this recipe good for meal prep?

Definitely. I make a batch at the start of the week and use it for quick lunches or snacks. It holds up really well for a few days.

Conclusion

This mashed chickpea salad is one of my go-to recipes for quick, nourishing meals. It’s easy to make, endlessly versatile, and always satisfying. Whether I’m packing it for lunch or scooping it up as a snack, it’s a wholesome and flavorful choice I can feel good about.

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