Chickpea Salad Sandwich

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This chickpea salad sandwich is a super easy lunch you can make in just 15 minutes! The chickpea salad is creamy with a little crunch and a touch of sweetness. Enjoy this as a sandwich, a wrap, or on crackers for a delicious lunch or dinner great for picnics, BBQs, or any occasion!


  • Easy – This is a one bowl recipe! (I love those – less dishes!) You can make this chickpea salad sandwich is just 15 minutes.
  • Flavorful – The creamy chickpeas and mayo taste incredible with the crunch of the seeds, carrots, and onion. A touch of sweetness from the apple really rounds out this flavor to be perfect!
  • Healthy– This is a great healthy lunch option and perfect for meal prep.
  • Vegan, dairy-free, & gluten-free (if you choose a gluten-free bread)

Ingredients

  • Chickpeas (Garbanzo beans) – You will need two cans (15 oz) – drained and rinsed.
  • Onion – I like to use a milder onion like yellow or sweet onion. If you want a bigger onion punch, try out a red onion!
  • Carrots – I use the pre-shredded carrots to save time!
  • Apple – You can choose your favorite apple for this recipe (although Granny Smith may be too tart for this recipe). (If you have extra apples, try out my Apple Pie Overnight Oats)
  • Sunflower seeds or pepitas – Use whichever you have available. Both create a great crunch! I like to use roasted and salted seeds.
  • Vegan mayo – I love to use Follow Your Heart vegan mayo for this recipe.
  • Bread – Of course you’ll need some bread for your sandwich! I love sourdough or multigrain bread (I always use this type of bread in my sandwiches like my Vegan BLT or Tempeh Sandwich)
  • Other flavors and spices – Dried dill adds great flavor but you can use fresh dill of course if you have that available! (Love dill? Try out my Dill Pickle Pasta Salad or my Dill Pickle Hummus) See below for all the other additions.

See recipe card for full ingredient list and quantities.

Substitutions

  • Try out another white bean like Cannellini or Great Northern beans instead of chickpeas.
  • Instead of apple you could use dried cranberries, grapes, or raisins to add a touch of sweetness.
  • Swap out the dill for parsley. You can use fresh herbs if you have them available.

How to Make Chickpea Salad Sandwich

Mash Chickpeas

Mash rinsed and drained chickpeas in a large bowl. (Mash about 50% of the chickpeas to maintain some texture in the sandwich from the chickpeas.)

Mix in other Ingredients

Add in the rest of the chickpea salad ingredients and mix very well until combined.You can enjoy this right away or chill for 1+ hour in the fridge.

Assemble and enjoy!

Scoop a hearty amount between two pieces of toasted bread with romaine and sliced tomato. Enjoy!

Storage Recommendations

Store the leftovers in the fridge for up to 5 days in an airtight container. I do not recommend freezing chickpea salad because it will get soggy after it thaws.

Other topping ideas

  • Avocado
  • Fresh spinach
  • Roasted red peppers
  • Pickled red onions
  • Sliced cucumbers
  • Hummus

Ways to Enjoy Chickpea Salad

There is so many ways to enjoy this chickpea salad!

  • Obviously, as a sandwich is delicious! I love it on some sourdough or multigrain bread.
  • Add to a wrap with some spinach or romaine and avocado. (If you love wraps, you need to try out my Crunchy Caesar Kale Wrap!)
  • Enjoy on top of rice cakes for a healthy snack or lunch.
  • Put this chickpea salad on top of multigrain crackers or Chickpea chips to an easy snack or on-the-go lunch.

What to pair with this chickpea salad sandwich

Is chickpea salad good for meal prep?

The salad is PERFECT for meal prep! The chickpea mixture lasts up to 5 days in the fridge. I recommend storing some the salad in separate containers and making your sandwich or wrap right before eating so it doesn’t get soggy.

If enjoying this chickpea salad on the go, I love to put some crackers on the side and enjoy the salad on top of crackers!

▶︎If you want another good meal prep recipe, try out my delicious Chickpea curry ready in just 20 minutes!


Pro Tips ✔️


  • Try to cut your onion and apple into uniform, smaller pieces. (You don’t want to bite into a giant chunk of onion in your chickpea salad sandwich!)
  • Microgreens add a little pop of flavor and color to this sandwich. They are totally optional but I love them, especially in the summer when you get fresh microgreens from the farmers market. (FYI- Microgreens are young vegetable greens harvested just after the first leaves have developed – they are super nutrient dense!
  • You can use fresh dill instead of dried, if available. 1 tbsp dried dill = 3 tbsp fresh chopped dill.

My Favorite Wraps & Sandwiches!

Craving more? Check out my mouthwatering Vegan Sliders (Greek-style!)

♡ Did you love this recipe? ♡

Leave a ⭐️rating and ✏️comment below (I love to read them!) Tag us on Instagram with a photo or video of your dish 📸 @naturallieplantbased.

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Chickpea Salad Sandwich

Allie Petersen
An easy quick lunch, this chickpea salad sandwich is creamy and crisp, with a touch of sweetness from the apples. This is quick one-bowl recipe that is ready in just 15 minutes!
5 from 4 votes

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Prep Time 15 minutes
Total Time 15 minutes
Course Dinner, Lunch
Cuisine American
Servings 6 sandwiches
Calories 265 kcal

Ingredients
  

  • 2 cans chickpeas (15 oz cans) rinsed and drained
  • 1/2 cup diced yellow onion
  • 1/2 cup shredded carrots
  • 1/3 cup sunflower seeds or pepitas roasted and salted
  • 1/2 cup diced apple Gala, Fuji, or whichever you prefer
  • 1/3 cup vegan mayonnaise
  • 2 tsp dijon mustard
  • 2 Tbsp maple syrup
  • 1 Tbsp dried dill
  • 1/2 tsp salt
  • 1/4 tsp freshly ground black pepper

Other Sandwich Ingredients

  • Sourdough or multigrain bread
  • romaine lettuce
  • sliced tomato
  • microgreens optional

Instructions
 

  • Mash rinsed and drained chickpeas in a large bowl. (Mash about 50% of the chickpeas to maintain some texture in the sandwich from the chickpeas.)
    2 cans chickpeas
  • Add in the rest of the chickpea salad ingredients and mix very well until combined.
    You can enjoy this right away or chill for 1+ hour in the fridge.
    1/2 cup diced yellow onion, 1/2 cup shredded carrots, 1/3 cup sunflower seeds or pepitas, 1/2 cup diced apple, 1/3 cup vegan mayonnaise, 2 tsp dijon mustard, 2 Tbsp maple syrup, 1 Tbsp dried dill, 1/2 tsp salt, 1/4 tsp freshly ground black pepper
  • Scoop a hearty amount between two pieces of toasted bread with romaine and sliced tomato. Enjoy!
  • Mixture can last in the fridge for up to 5 days if in tight sealed container.

Notes

Other tips: 
  • Try to cut your onion and apple into uniform, smaller pieces. (You don’t want to bite into a giant chunk of onion in your chickpea salad sandwich!)
  • You can use fresh dill instead of dried, if available. 1 tbsp dried dill = 3 tbsp fresh chopped dill.
  • Microgreens add a little pop of flavor and color to this sandwich. They are totally optional but I love them, especially in the summer when you get fresh microgreens from the farmers market. (FYI microgreens are young vegetable greens harvested just after the first leaves have developed – they are super nutrient dense!
 
 
 
 
*Nutrition calculator is just an estimate. It does not include bread, romaine, or tomato in the calculation. 

Nutrition

Calories: 265kcalCarbohydrates: 30gProtein: 11gFat: 13gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 1gTrans Fat: 0.01gSodium: 348mgPotassium: 135mgFiber: 2gSugar: 6gVitamin A: 1819IUVitamin C: 2mgCalcium: 31mgIron: 1mg
Tried this recipe?Comment below & tag @naturallieplantbased on Instagram!

9 Comments

  1. Tried it as a wrap with spinach and avocado, so delicious and portable! The creamy chickpeas, crunchy veggies, and sweet apples really make this sandwich pop with flavor.

  2. 5 stars
    I love making these sandwiches for lunch! They travel so well and they really are a satisfying and filling protein boost for midday. Plus they’re delicious! How can that not be great? Thanks for sharing your recipe!

  3. I love that this sandwich is quick to make! Creamy, crunchy, and slightly sweet, it’s great for lunch or dinner. I enjoyed it on bread, made some wraps and also on crackers. So good!

  4. This Chickpea Salad Sandwich was amazing! I loved the hint of sweetness from the apples and the texture of the chickpeas was just perfect!

  5. 5 stars
    I love everything chickpeas, but never thought of making a chickpea salad sandwich like this! Tried your recipe today and it came out amazing. Definitely trying the buffalo ranch wrap next. Thank you so much!

  6. I made this and it was super energizing after just making it. My body was like yes this is what I need. Ate it for lunch as a sandwich the next day and loved it more. I added radish and celery because I love crunch. Used multi grain bread and tzatziki on the bread as a spread. Going to add in some green leaves tomorrow to take it up a notch again. Love this! I can feel my body smiling while I chew. It is amazing.

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