Mashed Chickpea Salad

This 5-ingredient Mashed Chickpea Salad is vegan, gluten-free, and ready in 10 minutes. Meal prep it for weekday lunch or healthy snack. Mashed chickpeas, vegan mayo, dijon, salt, and pepper make the perfect substitute for an egg salad or chicken salad sandwich. This chickpea salad is spreadable, so it’s also perfect on crackers and wraps!

Mashed Chickpea Salad

This recipe dates back to my first year of food blogging in 2014. Wow!…and it’s still my favorite last-minute lunch!

It’s one can of chickpeas, a little mayo, dijon, salt, and pepper…all smashed together into a spreadable chickpea salad.

Need another vegan sandwich idea?

Check out my Vegan Veggie Sandwich Even Meat Eaters Love is crazy popular and delicious ANY season of the year!

How to serve smashed chickpea salad

• on sandwiches as a substitute for egg salad, chicken salad, or tuna salad
• as a spread on crackers or toast
• rolled into a wrap
• spread on crackers
• as a dip for vegetables

I can’t tell you how many times I have busted out this very combination at the very last minute and found myself avoiding fast food, packaged junk food, or packaged health food.

While we’re on the subject of timing, this recipe comes together in 5-minutes, making it the fastest protein salad recipe I have in my collection.

I’ve seen chickpea salad referred to as vegan egg salad and vegan chicken salad. I’m always game for a meatless substitute that’s made with real food…such as chickpeas.

Why are canned chickpeas such a great alternative to eggs…or chicken?

• no animal products
• good source of protein and fiber
• always ready to eat…and delicious
• budget-friendly
• great texture
• easy to mash, mix, and eat…and so versatile

Mashed Chickpea Salad Ingredients

• can of reduced-sodium chickpeas
• vegan mayonnaise (or real mayo if you prefer)
• Dijon mustard
• Kosher salt
• black pepper

Chickpea Salad Add-Ins

• diced celery
• diced onions
• diced cucumber
• pepitas/pumpkin seeds (or your favorite nuts or seeds)
• garlic powder
• paprika

How to make chickpea salad in 5 minutes

Step 1: Drain and rinse a can of chickpeas.

Step 2: Combine chickpeas, vegan mayonnaise, Dijon mustard, kosher salt, and black pepper in mixing bowl and mash until well-combined.

Step 3: Serve on a sandwich or wrap with condiments, or as a spread for crackers or vegetables.

* See full recipe below

Recommended Tools

• can opener
• colander
• mixing bowl
• potato masher
• stirring utensil
• airtight container

Grab these other healthy recipes made with canned chickpeas!

Kale Chickpea Soup In A Hurry

Crispy Roasted Chickpeas

Lemony Kale Salad with Chickpeas & Avocado

Print REcipe

5 from 10 votes

Mashed Chickpea Salad

5-ingredient chickpea salad that's ready in 10 minutes. Mashed chickpeas, mayo, dijon, salt, and pepper make the perfect vegan egg salad or vegan chicken salad. It's a spreadable chickpea salad, so it's perfect on crackers and wraps!

Course Lunch, Sandwich

Cuisine American

Prep Time 5 minutes

0 minutes

Total Time 5 minutes

Servings 6 1/4-cup servings

Calories 31kcal

Author Traci Antonovich

Ingredients

• 1 15oz can Reduced-Sodium Chickpeas rinsed and drained
• 2 Tbsp Vegan Mayonnaise or real mayo
• 1 tsp Dijon Mustard
• 1/8 tsp Kosher Salt
• Black Pepper to taste

Instructions

• In a mixing bowl, combine CHICKPEAS, MAYO, DIJON, SALT, and PEPPER.
• Use a potato masher to mash the chickpeas with the other ingredients until combined and spreadable.
• Serve immediately, or refrigerate in an airtight container up to 5 days.

RECIPE NOTES

Yield: 1.5 cups

Serving size: 1/4 cup

Nutrition facts are provided as a courtesy and are estimates based on unbranded ingredients acquired from a nutrition database. For accurate calculations, please refer to brand packaging information and consult your nutritionist.

Nutrition

Nutrition Facts

Mashed Chickpea Salad

Amount Per Serving (0.25 cup)

Calories 31 Calories from Fat 27

% Daily Value*

Fat 3g5%

Saturated Fat 1g6%

Sodium 85mg4%

Carbohydrates 1g0%

Sugar 1g1%

Protein 1g2%

* Percent Daily Values are based on a 2000 calorie diet.

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Traci Antonovich

Recipe author and food photographer at The Kitchen Girl

I'm on a mission to help you eat healthy AND save money through simple, everyday recipes, product reviews, and budget-friendly kitchen tips.

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