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
- canned chickpeas or scratch-cooked 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!
Lemony Kale Salad with Chickpeas & Avocado
Mashed Chickpea Salad
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
Nutrition
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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!
Glad to hear it, Sharon 🙂 Yep, I love adding things to this chickpea salad too. Thanks for the review!
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.
Thanks Dawn, you’re so right, mashed chickpea salad is a good base. Glad you’re enjoying the recipe 🙂
I am always looking for new delicious recipes to make with chickpeas! Looks incredibly good!
Thanks, Suzy! Hope you enjoy 🙂
I’m going to make this, right now, for lunch. I like sandwiches.
So glad to hear it, Denise! Hope you love it 😉
This sounds so filling and tasty, I need to try it!
Thanks, Amy…enjoy!
Love this recipe! So easy and tasty! 🙂 Thanks for the inspiration 🙂
Thanks, Julia…you’re so welcome 🙂
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 🙂
Thanks, Angela! Hope you love it! 🙂
Yum! This looks so much like a regular egg mayo sandwich but so much healthier 🙂
Thanks, Cindy! Yes…it totally fits the bill 🙂 Enjoy!
The texture looks incredible. Such a delicious looking sandwich and great protein-packed veggie alternative.
Thanks so much, Katherine…love our meatless proteins 🙂
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!
Yay, thanks Mary!! I have a feeling you’re going to lovvvve eating this chickpea salad on the regular 🙂
This chickpea salad is so delicious! We aren’t even vegan and we love it!
Haha right there with you, Pam! Thanks for the kind words…day made 🙂
I need this for lunch!!! Chickpeas are a great alternative!
Haha thanks Tisha! Yes, this chickpea salad always saves the day for me 🙂
I’m a vegetarian and sometimes it’s hard to find good sandwich ideas. This one is perfect! Love it!
Awesome Liz! Even as a non-vegetarian, this one always hits the spot! Thanks 🙂