Mashed Chickpea Salad with Greek Yogurt

WANT TO SAVE THIS RECIPE?

I absolutely love how versatile and satisfying this Mashed Chickpea Salad with Greek Yogurt is. It’s one of those go-to meals I whip up when I want something quick, nourishing, and surprisingly creamy without feeling heavy. The texture is perfectly chunky, the flavor is fresh with a tangy twist, and it’s packed with plant-based protein. What’s even better is that it takes very little effort to pull together — just mash, mix, and scoop.

I first made this salad as a lunch option, but it quickly became one of my favorite fillings for baked sweet potatoes, sandwich wraps, and even lettuce cups. The Greek yogurt adds that creamy base I used to miss from mayo-based salads, and the chickpeas provide a sturdy, satisfying bite. It’s healthy, protein-packed, and endlessly adaptable depending on what I have in my fridge.

---

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

This salad is quick to make, loaded with protein and fiber, and can be enjoyed in so many ways. Whether you’re serving it in a sweet potato, sandwiching it between toast, or enjoying it straight from the bowl, it’s guaranteed to hit the spot. It’s ideal for meal prepping, and it’s naturally gluten-free and vegetarian-friendly.

---

What Kind of Chickpeas Should I Use?

I usually use canned chickpeas for convenience — just drain and rinse them before mashing. But if you’ve got the time, cooking chickpeas from scratch gives an even richer flavor and smoother texture. Either way, the base turns out deliciously creamy once combined with Greek yogurt and seasonings.

---

Options for Substitutions

Not a fan of Greek yogurt? You can use vegan yogurt or mashed avocado for a dairy-free version. If you’re out of red onions or celery, try finely chopped scallions or grated carrots instead. Want to add some crunch? Toss in sunflower seeds or chopped nuts. This recipe welcomes variety without compromising on taste.

---

Ingredients for this Mashed Chickpea Salad with Greek Yogurt

• Chickpeas (Garbanzo Beans): The star of the show. They bring texture, plant-based protein, and fiber, making the salad hearty and satisfying.
• Greek Yogurt: This replaces mayo for a lighter, tangy, and protein-rich creamy base.
• Red Onion: Adds a sharp bite and crunch, balancing the creaminess.
• Celery: Offers crisp freshness and texture in every bite.
• Dijon Mustard: Brings in a subtle heat and depth of flavor.
• Lemon Juice: Fresh acidity that lifts the overall flavor and enhances the yogurt.
• Capers or Pickles: For a briny, tangy kick that gives the salad character.
• Fresh Parsley: Adds herby brightness and freshness.
• Salt and Black Pepper: Essential for seasoning and enhancing all other flavors.

---

Step 1: Prepare the Chickpeas

Drain and rinse the canned chickpeas thoroughly. Place them in a large bowl and mash them with a fork or potato masher. Leave some chunks for texture — you don’t want a paste.

---

Step 2: Mix the Creamy Base

In a separate small bowl, mix the Greek yogurt, Dijon mustard, and lemon juice. Stir well until smooth. This mixture will coat the chickpeas and bring everything together.

---

Step 3: Add the Crunch

Chop your red onion and celery finely, and stir them into the mashed chickpeas. Add chopped parsley and capers or chopped pickles for that extra punch.

---

Step 4: Combine Everything

Pour the yogurt mixture into the mashed chickpea mix. Stir thoroughly until everything is well combined. Taste and adjust seasoning with salt and black pepper.

---

Step 5: Serve It Up

Scoop the salad into halved roasted sweet potatoes, wrap it in lettuce leaves or tortillas, or pile it onto toast. Garnish with more fresh parsley or a squeeze of lemon if desired.

---

How Long to Prepare the Mashed Chickpea Salad with Greek Yogurt

Prep Time: The entire recipe takes about 15 minutes from start to finish. Canned chickpeas save a lot of time, and there’s no cooking required. Just rinse, chop, and mix.

Serving Time: Once mixed, the salad is ready to enjoy immediately, but letting it rest for 10 minutes allows the flavors to meld even better. Perfect for a last-minute lunch or a quick meal-prep.

---

Tips for Perfect Mashed Chickpea Salad with Greek Yogurt

• Use a potato masher or fork to partially mash the chickpeas — it gives you the perfect chunky-creamy texture.
• Choose full-fat Greek yogurt for the creamiest, most flavorful result.
• Let the salad chill in the fridge for 15–20 minutes for enhanced flavor before serving.
• Add lemon zest for extra citrus punch.
• Taste and season at the end — salt and acid balance can vary depending on your yogurt and add-ins.

---

Watch Out for These Mistakes While Cooking

• Over-mashing: Turning the chickpeas into a puree removes the texture that makes the salad satisfying.
• Under-seasoning: The salad relies on acid, salt, and tang — don’t skip adjusting seasoning to taste.
• Watery Yogurt: If your Greek yogurt is thin, strain it before using to avoid a soggy salad.
• Using too many wet add-ins: Ingredients like pickles and capers should be drained well to prevent excess moisture.
• Skipping the lemon juice: It brightens the entire dish — don’t leave it out!

---

What to Serve With Mashed Chickpea Salad with Greek Yogurt?

1. Roasted Sweet Potatoes

The natural sweetness of roasted sweet potatoes pairs beautifully with the creamy, tangy chickpea salad.

2. Whole Grain Toast or Sandwich Bread

Perfect for a hearty open-faced sandwich or packed lunch.

3. Fresh Lettuce Wraps

For a low-carb option, wrap it in romaine or butter lettuce leaves.

4. Crackers or Pita Chips

Great as a snack or appetizer — just scoop and eat.

5. Quinoa or Grain Bowls

Serve a scoop on top of warm quinoa for a balanced, protein-packed meal.

---

Storage Instructions

Refrigeration: Store the chickpea salad in an airtight container in the fridge for up to 4 days. The flavor improves as it sits.

Meal Prep: It’s excellent for meal prepping — you can portion it out in containers and pair with roasted vegetables, greens, or grains.

Freezing: Not recommended. The texture of chickpeas and yogurt changes after thawing, becoming grainy and watery.

---

Estimated Nutrition (Per Serving)

• Calories: ~210 kcal
• Protein: 12g
• Carbohydrates: 25g
• Fiber: 7g
• Fat: 7g
• Saturated Fat: 2g
• Cholesterol: 5mg
• Sodium: 290mg
• Sugar: 4g

---

Frequently Asked Questions

Can I make this chickpea salad vegan?

Yes! Just replace the Greek yogurt with a plant-based yogurt or mashed avocado.

How long does it last in the fridge?

Up to 4 days in an airtight container. It may even taste better the next day.

Can I use flavored yogurt?

It’s best to stick with plain yogurt. Flavored ones may add sweetness or unwanted flavors.

Is this salad good for weight loss?

Definitely — it’s high in protein and fiber, which help keep you full longer.

Can I add other ingredients?

Absolutely! Try adding grated carrots, chopped nuts, or even a dash of hot sauce for a kick.

---

Conclusion

Mashed Chickpea Salad with Greek Yogurt is everything you want in a quick, healthy, and flavorful meal. It’s creamy, crunchy, tangy, and easy to customize based on your pantry. Whether you serve it on a baked sweet potato or in a wrap, it’s a protein-packed dish that’s perfect for meal prep or a satisfying lunch. Give it a try — this one’s a keeper!

---

Print