Description

Creamy, crunchy, and full of flavor, this Mashed Chickpea Salad with Greek Yogurt is a quick and easy recipe perfect for healthy lunches, meal prep, or satisfying snacks. With protein-rich chickpeas, tangy Greek yogurt, and crisp veggies, it’s a lighter take on classic salad spreads. Whether you’re stuffing it into sweet potatoes, layering it on toast, or scooping it with crackers, this dish brings fresh, bold flavor with every bite. It’s ideal for quick breakfast ideas, easy dinner recipes, or healthy snack options!

Ingredients

Scale

1 15-oz can chickpeas (drained and rinsed)

1/3 cup Greek yogurt (plain, full-fat preferred)

2 tablespoons red onion (finely chopped)

2 tablespoons celery (finely chopped)

1 teaspoon Dijon mustard

1 tablespoon lemon juice

1 tablespoon capers or chopped pickles

2 tablespoons fresh parsley (chopped)

Salt (to taste)

Black pepper (to taste)

Instructions

1. Drain and rinse the canned chickpeas thoroughly. Mash them in a bowl using a fork or potato masher, leaving some chunks for texture.

2. In a separate small bowl, stir together the Greek yogurt, Dijon mustard, and lemon juice until smooth.

3. Add the chopped red onion, celery, parsley, and capers or pickles to the mashed chickpeas.

4. Pour the yogurt mixture over the chickpea mixture. Mix until everything is evenly coated.

5. Season with salt and black pepper to taste. Adjust lemon juice or mustard for more zing if desired.

6. Serve immediately or chill for 15–20 minutes for best flavor. Enjoy stuffed in baked sweet potatoes, lettuce wraps, or on toast.

Notes

For a vegan option, use plant-based yogurt or mashed avocado instead of Greek yogurt.

Chill the salad before serving for deeper flavor and better texture.

Don’t over-mash the chickpeas — keep some texture for a satisfying bite.

Nutrition

Serving Size: 1
Calories: 210
Sugar: 4
Sodium: 290
Fat: 7
Saturated Fat: 2
Unsaturated Fat: 4
Trans Fat: 0
Carbohydrates: 25
Fiber: 7
Protein: 12
Cholesterol: 5

Keywords: easy recipe, healthy snack, chickpea salad, vegetarian lunch, no-cook recipe