Mashed Chickpea Salad with Greek Yogurt

WANT TO SAVE THIS RECIPE?

If you’re on the hunt for a quick and satisfying lunch that doesn’t compromise on nutrition, this mashed chickpea salad with Greek yogurt is about to become your go-to. Creamy, zesty, and full of crunch, it turns pantry staples into a vibrant, protein-packed salad you can scoop with crackers, stuff into a sandwich, or pile high on greens.

This salad gets its richness from Greek yogurt rather than mayo, which adds a tangy twist and a boost of probiotics. Combined with crisp veggies, a squeeze of lemon, and hearty chickpeas, it’s a light meal that still feels comforting and filling. Great for meal prep or a last-minute healthy dish.

Why You’ll Love This Mashed Chickpea Salad with Greek Yogurt

It’s a salad that feels indulgent but is refreshingly healthy. Packed with plant-based protein and fiber, it’s perfect for lunchboxes, quick snacks, or even a light dinner. Plus, it’s flexible — you can mix in herbs, spices, or veggies based on what you have.

Can I Use Canned Chickpeas or Should I Cook Them From Scratch?

Canned chickpeas are totally fine here and save so much time. Just make sure to rinse and drain them well. If you do have the time to cook them from scratch, you’ll notice a slight upgrade in flavor and texture, but it’s not essential for a great result.

Ingredients for the Mashed Chickpea Salad with Greek Yogurt

This salad keeps it simple with just a few clean, wholesome ingredients. Each one plays a role in flavor, texture, or creaminess.

• Chickpeas
• Plain Greek Yogurt
• Celery
• Red Onion
• Dijon Mustard
• Lemon Juice
• Salt and Pepper
• Fresh Dill (optional)

How To Make the Mashed Chickpea Salad with Greek Yogurt

Step 1: Mash the Chickpeas

Start by rinsing and draining your chickpeas. Use a fork or potato masher to mash them in a large bowl, leaving some whole for texture.

Step 2: Add the Creamy Base

Stir in the Greek yogurt and Dijon mustard. These provide creaminess and a tangy layer of flavor.

Step 3: Mix in the Crunch

Fold in finely chopped celery and red onion. They bring freshness and a satisfying crunch that balances the mash.

Step 4: Brighten Things Up

Squeeze in the lemon juice and season with salt and pepper to taste. If you like dill, now’s the time to add it.

Step 5: Chill and Serve

Let the salad sit in the fridge for at least 15 minutes. This allows the flavors to meld beautifully. Serve cold and enjoy.

How to Serve and Store This Salad

This mashed chickpea salad feeds 2 to 3 people generously. You can serve it stuffed in pita, wrapped in lettuce, over a bed of arugula, or even scooped onto a rice cake. It makes a great snack spread with crackers or veggie sticks, too.

To store, place it in an airtight container in the refrigerator. It keeps well for up to 3 days, making it excellent for meal prepping or grab-and-go lunches.

What to Serve With Mashed Chickpea Salad?

Fresh Greens or Microgreens

Adds a layer of crisp freshness and turns it into a more complete salad.

Roasted Sweet Potatoes

A warm side dish with a natural sweetness that balances the savory chickpeas.

Whole Grain Crackers

For a scoopable lunch or snack that adds crunch.

Pita Bread or Flatbread

Wrap it up or dip and bite — pita makes this meal even more satisfying.

Tomato Soup

Pairing with soup brings cozy comfort, especially in colder months.

Pickles or Fermented Veggies

Add a punch of acidity and crunch on the side.

A Boiled Egg

An extra boost of protein that works great if you’re packing this for lunch.

Want More Salad Ideas?

If you’re into flavorful, easy salads, these will inspire your next meal prep:

• Mom’s Signature Macaroni Salad with a creamy classic twist.
• Zesty Taco Pasta Salad for when you’re craving bold flavors.
• Old-Fashioned Pea Salad packed with nostalgia and crunchy bits.
• Creamy Corn Dip if you’re leaning into dipping mode.

Save This Recipe For Later

📌 Save this recipe to your Pinterest salad board so you can come back to it any time.

And if you give it a try, let me know in the comments! Did you add something fun like capers or sun-dried tomatoes? Maybe used it as a sandwich filling? I love hearing your twists and tips.

Explore beautifully curated protein-packed lunches and snacks on Zoe Recipes on Pinterest and discover your next favorite combo.

Conclusion

Mashed chickpea salad with Greek yogurt is a refreshing, nourishing meal that’s as versatile as it is delicious. Whether you’re going meatless for the day or just want a satisfying light meal, this salad covers all the bases. It’s easy, wholesome, and endlessly adaptable.

Print

WANT TO SAVE THIS RECIPE?