Chickpea Salad Sandwiches: A Satisfying and Budget-Friendly Lunch

Why You’ll Love This Recipe

  • Satisfying: Packed with protein and flavor.
  • Meal prep-friendly: Lasts up to 4 days in the fridge.
  • Budget-friendly: Uses affordable ingredients like chickpeas.


  • 1 can (15 oz) chickpeas, rinsed and drained
  • 3 tbsp nonfat plain Greek yogurt
  • 2 tbsp lemon juice
  • 1 tsp maple syrup or honey
  • 2 tsp curry powder

  • 1/2 tsp garlic powder
  • 1/2 tsp salt
  • Pinch of black pepper
  • 2 stalks celery, finely chopped
  • 1 green onion, finely chopped
  • 1/4 cup roasted cashews, chopped

  • 3 tbsp raisins


  1. Mash the chickpeas: Use a fork to roughly mash the chickpeas, leaving some bigger pieces for texture.
  2. Add the dressing: Combine the Greek yogurt, lemon juice, maple syrup, curry powder, garlic powder, salt, and pepper in a bowl. Mix well.
  3. Combine the ingredients: Add the mashed chickpeas, celery, green onion, cashews, and raisins to the dressing. Stir to combine.
  4. Serve: Enjoy cold or at room temperature on pita bread, toasted bread, or over greens.


  • Spicy: Add a dash of cayenne pepper or hot sauce.
  • Tahini: Add 1 tbsp tahini.
  • Dill: Add 1 tbsp chopped fresh dill.


  • Refrigerator: Store leftovers in an airtight container for up to 4 days.
  • Freezer: Freeze the chickpea mixture for up to 3 months. Thaw overnight in the fridge before serving.

Meal Prep Tip

  • Prepare the chickpea mixture up to 1 day in advance. Refrigerate until ready to serve.

Serving Suggestions

  • Fries (sweet potato, zucchini, air fryer)
  • Chips (Brussels sprouts, air fryer potato)
  • Veggies (roasted cauliflower, roasted eggplant, sautéed green beans)
  • Salads (Greek, green goddess, sweet potato with bacon)


  • To mash or not to mash: Adjust the amount of mashing to your preference.

  • Rinse your chickpeas: Rinse canned chickpeas to remove excess sodium.
  • Upgrade your sandwich: Add toppings like lettuce, tomato, fresh herbs, or chopped air fryer cauliflower.


Hi! I’m Debbi!

I am no chef, I am just a mom who loves to eat good food. I enjoy making healthy, low calorie meals without compromising taste. It’s not all healthy here but I do try!


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