Smashed Chickpea Salad Sandwiches: A Quick and Satisfying Meal

This chickpea salad sandwich is a breeze to make and packed with wholesome ingredients. Plus, the leftover salad filling stays fresh for days, giving you a quick and satisfying meal whenever you need it.


  • 1 can (15 ounces) reduced sodium chickpeas, rinsed and drained
  • 3 tablespoons nonfat plain Greek yogurt
  • 2 tablespoons freshly squeezed lemon juice
  • 1 teaspoon pure maple syrup or honey

  • 2 teaspoons curry powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon kosher salt
  • Pinch of black pepper

  • 2 stalks celery, finely chopped
  • 1 green onion, finely chopped
  • 1/4 cup roasted unsalted cashews, chopped
  • 3 tablespoons raisins


  1. Mash the chickpeas in a bowl, leaving some larger pieces for texture.
  2. Add the yogurt, lemon juice, maple syrup, curry powder, garlic powder, salt, and pepper. Mix well.
  3. Stir in the celery, green onion, cashews, and raisins.
  4. Serve on pita bread, toasted bread, or over a bed of greens.


  • Spicy Chickpea Salad Sandwich: Add a dash of cayenne pepper or hot sauce.
  • Chickpea Salad Sandwich with Tahini: Add 1 tablespoon tahini.
  • Dill Chickpea Salad Sandwich: Add 1 tablespoon chopped fresh dill.


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

Serving Ideas

  • Pair with fries, chips, or roasted vegetables.
  • Serve alongside other salads, such as Greek salad or sweet potato salad.


  • Mash or Not to Mash: Adjust the mashing level to your preference.
  • Rinse Your Chickpeas:

    If using canned chickpeas, rinse them to remove excess sodium.
  • Upgrade Your Sandwich: Add toppings like lettuce, tomato, or chopped 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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