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Home » Recipes » Salad Recipes » Mashed Chickpea Salad

By The Kitchen Girl

Mashed Chickpea Salad

6.0Kshares
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Mashed Vegan Chickpea Salad is the easiest plant-based lunch you'll ever make with 5 ingredients in 5 minutes! It's the perfect substitute for egg salad or chicken salad. Chickpea salad is spreadable for sandwiches, wraps, veggies, and crackers.

chickpea salad sandwich on black slate

This recipe dates back to my first year of food blogging in 2014. Wow! It's still my favorite last-minute lunch! It's the easiest way I know how to convert cooked chickpeas and a few pantry ingredients into a spreadable salad that literally keeps me from going hangry 🙌🏼

Blogpost Contents hide
1) Vegan Chickpea Salad Ingredients
2) How to make chickpea salad
3) How to serve vegan chickpea salad
4) Mashed Chickpea Sandwich Add-Ins
4.1) What's so great about chickpeas?
5) Need another meatless sandwich idea?
6) Recommended Tools
7) More chickpea recipes
8) Mashed Chickpea Salad
8.1) Ingredients
8.2) Recipe Instructions
8.3) Nutrition

Vegan Chickpea Salad Ingredients

  • cooked chickpeas (canned or pressure cooked)
  • vegan mayo
  • Dijon mustard
  • Kosher salt
  • black pepper

How to make chickpea salad

* See full recipe below

Step 1: Drain and rinse chickpeas.

Step 2: Combine chickpeas, 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.

chickpea salad being mixed by orange spatula in a stainless bowl

How to serve vegan 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.

Mashed Chickpea Sandwich Add-Ins

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

What's so great about chickpeas?

  • naturally vegan
  • great source of protein and fiber
  • budget-friendly
  • texture
  • can be used in countless ways
chickpea salad sandwich on black slate

Need another meatless sandwich idea?

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

Recommended Tools

  • can opener
  • colander
  • mixing bowl
  • potato masher
  • stirring utensil
  • airtight container
(top) chickpea salad sandwich on black slate (center) title text (bottom) smashed chickpeas

More chickpea recipes

  • Kale Chickpea Soup In A Hurry
  • Crispy Roasted Chickpeas
  • Lemony Kale Salad with Chickpeas & Avocado
chickpea salad sandwich on black slate

Mashed Chickpea Salad

Mashed Vegan Chickpea Salad is the easiest plant-based lunch you'll ever make with 5 ingredients in 5 minutes! It's the perfect substitute for egg salad or chicken salad. Chickpea salad is spreadable for sandwiches, wraps, veggies, and crackers.
5 from 11 votes
Print Pin
Prep Time: 5 minutes
0 minutes
Total Time: 5 minutes
Yield: 6 1/4-cup servings
Author: Traci - TheKitchenGirl.com

Ingredients

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

Recipe 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.
Tried this recipe? I'd love your review!Visit the comments below and tell me how it went.

Nutrition

Serving: 0.25cup | Calories: 31kcal | Carbohydrates: 1g | Protein: 1g | Fat: 3g | Saturated Fat: 1g | Sodium: 85mg | Sugar: 1g

Nutrition data provided as courtesy estimates using unbranded ingredients from a nutrition database. Please consult preferred resource for precise data.

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(top) chickpea salad sandwich with scattered ingredients (bottom) title text
6.0Kshares
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About The Kitchen Girl

Hi! I'm Traci ... the girl behind these wholesome, easy recipes with simple ingredients, painless instructions, and ALL the flav. Don't be shy, start with my easy dinner recipes and eat happy tonight!

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Comments

  1. AvatarSharon says

    June 19, 2020 at 11:52 am

    5 stars
    Simple, quick and super easy to make and it’s delicious! I added celery to mine for a little bit of crunch. Definitely a keeper!

    Reply
    • The Kitchen GirlThe Kitchen Girl says

      June 20, 2020 at 6:15 am

      Glad to hear it, Sharon 🙂 Yep, I love adding things to this chickpea salad too. Thanks for the review!

  2. AvatarDawn says

    April 01, 2020 at 10:10 am

    2nd time making this. It's easy to make. It's good just the way your recipe states, and it's also a good base for something fancier. Today I added celery, onion, and grated carrot. Thanks for the recipe.

    Reply
    • The Kitchen GirlThe Kitchen Girl says

      April 01, 2020 at 11:01 am

      Thanks Dawn, you're so right, mashed chickpea salad is a good base. Glad you're enjoying the recipe 🙂

  3. AvatarSuzy says

    August 20, 2019 at 6:29 am

    5 stars
    I am always looking for new delicious recipes to make with chickpeas! Looks incredibly good!

    Reply
    • Traci AntonovichTraci Antonovich says

      August 20, 2019 at 6:57 am

      Thanks, Suzy! Hope you enjoy 🙂

    • AvatarDenise Condreay says

      September 10, 2019 at 10:07 am

      I'm going to make this, right now, for lunch. I like sandwiches.

    • Traci AntonovichTraci Antonovich says

      September 10, 2019 at 10:18 am

      So glad to hear it, Denise! Hope you love it 😉

  4. AvatarAmy says

    August 20, 2019 at 6:29 am

    5 stars
    This sounds so filling and tasty, I need to try it!

    Reply
    • Traci AntonovichTraci Antonovich says

      August 20, 2019 at 6:56 am

      Thanks, Amy...enjoy!

  5. AvatarJulia says

    August 20, 2019 at 6:15 am

    5 stars
    Love this recipe! So easy and tasty! 🙂 Thanks for the inspiration 🙂

    Reply
    • Traci AntonovichTraci Antonovich says

      August 20, 2019 at 6:26 am

      Thanks, Julia...you're so welcome 🙂

  6. AvatarAngela says

    August 20, 2019 at 6:05 am

    5 stars
    I love a great vegan recipe and this is definitely it! Can't wait to try this for lunch today! Thanks so much for sharing 🙂

    Reply
    • Traci AntonovichTraci Antonovich says

      August 20, 2019 at 6:25 am

      Thanks, Angela! Hope you love it! 🙂

  7. AvatarCindy @ A Uniquely Edible Magic says

    August 20, 2019 at 5:59 am

    5 stars
    Yum! This looks so much like a regular egg mayo sandwich but so much healthier 🙂

    Reply
    • Traci AntonovichTraci Antonovich says

      August 20, 2019 at 6:25 am

      Thanks, Cindy! Yes...it totally fits the bill 🙂 Enjoy!

  8. AvatarKatherine says

    August 08, 2019 at 1:11 pm

    5 stars
    The texture looks incredible. Such a delicious looking sandwich and great protein-packed veggie alternative.

    Reply
    • Traci AntonovichTraci Antonovich says

      August 08, 2019 at 1:20 pm

      Thanks so much, Katherine...love our meatless proteins 🙂

  9. AvatarMary Bostow says

    August 08, 2019 at 12:15 pm

    5 stars
    Okay how have I never tried this before?!?!! I love chickpeas and am always finding new ways to use them! This is totally going on my menu for lunch this week, so excited to give it a try!

    Reply
    • Traci AntonovichTraci Antonovich says

      August 08, 2019 at 12:23 pm

      Yay, thanks Mary!! I have a feeling you're going to lovvvve eating this chickpea salad on the regular 🙂

  10. AvatarPam Greer says

    August 08, 2019 at 11:36 am

    5 stars
    This chickpea salad is so delicious! We aren't even vegan and we love it!

    Reply
    • Traci AntonovichTraci Antonovich says

      August 08, 2019 at 12:13 pm

      Haha right there with you, Pam! Thanks for the kind words...day made 🙂

  11. AvatarTisha says

    August 08, 2019 at 11:24 am

    5 stars
    I need this for lunch!!! Chickpeas are a great alternative!

    Reply
    • Traci AntonovichTraci Antonovich says

      August 08, 2019 at 11:30 am

      Haha thanks Tisha! Yes, this chickpea salad always saves the day for me 🙂

  12. AvatarLiz says

    August 08, 2019 at 11:17 am

    5 stars
    I'm a vegetarian and sometimes it's hard to find good sandwich ideas. This one is perfect! Love it!

    Reply
    • Traci AntonovichTraci Antonovich says

      August 08, 2019 at 11:29 am

      Awesome Liz! Even as a non-vegetarian, this one always hits the spot! Thanks 🙂

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