Chickpea Chicken Salad
This salad is the perfect balance of plant and animal protein — shredded chicken and mashed chickpeas come together with crisp vegetables, fresh herbs, and a light Mediterranean-inspired dressing. It’s filling, nutritious, and versatile — enjoy it on its own, in a wrap, or as a sandwich filling.
Time
Prep time: 15 minutes
Cook time : 20 minutes
Assemble time: 5 minutes
Total time: ~40 minutes
Ingredients
For the Salad
2 cups cooked chicken breast, shredded
1 can (15 oz) chickpeas, rinsed and drained (or 1 ½ cups cooked)
2 celery stalks, finely chopped
¼ red onion, finely chopped
1 small cucumber, diced
1 carrot, grated
2 tbsp fresh parsley, chopped
2 tbsp fresh dill
For the Dressing
3 tbsp Greek yogurt (or mayo for creamier, or half-and-half)
1 tbsp olive oil
Juice of 1 lemon
1 tsp Dijon mustard
1 garlic clove, minced
Salt & black pepper, to taste
For Serving
Lettuce wraps, pita bread, or sourdough bread
Sliced avocado or tomato
Instructions
Mash Chickpeas
In a large bowl, lightly mash chickpeas with a fork or potato masher (keep some whole for texture).
Mix Salad
Add shredded chicken, celery, onion, cucumber, carrot, parsley, and dill.
Make Dressing
In a small bowl, whisk together yogurt, olive oil, lemon juice, Dijon, garlic, salt, and pepper.
Combine & Serve
Pour dressing over salad mixture, toss until well coated.
Serve immediately as a salad, sandwich, or wrap filling.
Notes & Tips
Meal prep: Keeps well in the fridge for up to 3 days.
Extra crunch: Add sunflower seeds, almonds, or pumpkin seeds.
Lighter option: Swap yogurt with mashed avocado.
Spice it up: Add paprika, chili flakes, or harissa for heat.
Frequently Asked Questions
Q: Can I make it vegan?
A: Yes — just skip chicken and add more chickpeas or baked tofu.
Q: What type of chicken works best?
A: Rotisserie chicken makes it super easy, but poached or grilled chicken breast works too.
Q: Can I use canned chicken?
A: Yes, but fresh cooked chicken gives the best flavor.
Nutritional Information
Calories: ~310
Protein: 28g
Carbs: 22g
Fat: 12g
Fiber: 6g