Description

This creamy Mashed Chickpea Salad with Greek Yogurt is a high-protein, veggie-packed bowl that works as a quick breakfast, healthy snack, or easy dinner. Mashed chickpeas are folded with a tangy Greek yogurt dressing, crunchy celery, and bright herbs for a simple, satisfying filling you can pile into sandwiches, wraps, or baked sweet potatoes. Whether you need fresh breakfast ideas, light dinner ideas, or an easy recipe to keep in the fridge for flexible food ideas all week long, this chickpea salad has you covered.

Ingredients

2 cans (15 ounces each) chickpeas drained and rinsed

1/2 cup plain Greek yogurt

2 tablespoons mayonnaise or extra Greek yogurt

2 tablespoons fresh lemon juice

1 tablespoon extra virgin olive oil

1 tablespoon Dijon mustard

1/2 cup finely chopped celery

1/4 cup finely chopped red onion

3 tablespoons chopped fresh parsley or dill

2 tablespoons capers drained and chopped

1/2 teaspoon garlic powder

1/2 teaspoon smoked paprika

1/4 teaspoon fine sea salt plus more to taste

1/4 teaspoon freshly ground black pepper

2 medium baked sweet potatoes for serving optional

Instructions

1. Drain and rinse the chickpeas, then place them in a large mixing bowl and lightly mash them with a fork or potato masher, leaving some small chunks for texture.

2. In a separate small bowl, whisk together the Greek yogurt, mayonnaise or extra yogurt, lemon juice, olive oil, and Dijon mustard until smooth and creamy.

3. Add the chopped celery, red onion, parsley or dill, capers, garlic powder, smoked paprika, salt, and pepper to the mashed chickpeas.

4. Pour the Greek yogurt dressing over the chickpea mixture and fold everything together until the chickpeas and vegetables are evenly coated.

5. Taste and adjust the seasoning with extra lemon juice, salt, or pepper as needed, adding a spoonful more yogurt if you prefer a creamier salad.

6. Serve the chickpea salad right away or chill it for 20–30 minutes to let the flavors meld before spooning into baked sweet potatoes, sandwiches, wraps, or over greens.

Notes

Use at least 2 percent plain Greek yogurt for the best creamy texture and balanced flavor in the dressing.

For extra crunch, stir in more finely chopped celery or add diced bell pepper just before serving.

If the salad thickens in the fridge, loosen it with a spoonful of Greek yogurt, a little lemon juice, or a splash of water until it reaches your preferred consistency.

Prep Time: 15
Category: Salad
Method: No Cook
Cuisine: Mediterranean

Nutrition

Serving Size: 1 serving
Calories: 310
Sugar: 6
Sodium: 480
Fat: 13
Saturated Fat: 3
Unsaturated Fat: 9
Trans Fat: 0
Carbohydrates: 36
Fiber: 9
Protein: 14
Cholesterol: 15

Keywords: mashed chickpea salad, chickpea salad with greek yogurt, high protein lunch, easy recipe, healthy snack, breakfast ideas, dinner ideas, quick breakfast, easy dinner, food ideas