Vegan chickpea “chicken” salad is the perfect recipe for meal prep for beginners to plant-based cooking and long-time vegans! Ready in just 10 minutes, smashed chickpea salad is a great lunch for busy days.
If you want a surefire way to get your protein and veggies in without putting in more than a couple of minutes of work… this recipe is for you!
This chickpea “chicken” salad recipe has been my go-to for as long as I can remember since going vegan. It started with a recipe from the Vegan for Everybody cookbook by America’s Test Kitchen and has evolved.
It never gets old because there are endless ways to customize the recipe. For a spicy kick you can turn it into buffalo chickpea salad. For extra sweetness you can mix in chopped grapes or cranberries.
You can also have a lot of fun with how you serve it! Chickpea salad tastes great inside a toasted wrap using a homemade chickpea flour tortilla or stuffed into a pita.
Ingredient Notes
You will need these simple, plant-based ingredients to make smashed chickpea salad:
Chickpeas, AKA garbanzo beans, are the main ingredient to act as our “chicken” base. Canned chickpeas are great for quick and convenient preparation. However, freshly cooked chickpeas also work. For a meatier texture, check out vegan chicken salad recipe with soy curls.
You can use store-bought vegan mayo, homemade tofu mayonnaise, or mashed avocado to make the chicken salad dressing. In the case of avocado, remember to incorporate additional salt.
Lemon juice adds just the right amount of tang. Apple cider vinegar or Dijon mustard also work for a burst of flavor.
Shredded carrot, chopped celery, and chopped red onion add freshness. It's also great with bell peppers!
Parsley, dill, tarragon, garlic powder, onion powder, salt, and pepper combine for a classic "chicken" salad flavor. You can use fresh herbs, keep in mind you'll need to triple the quantity.
The recipe card below includes the full list of ingredients + instructions.
How to Make Chickpea Chicken Salad
- Smash chickpeas.
- Add all ingredients to the bowl.
- Mix, taste test, and adjust flavors to your liking.
- Serve on a toasted piece of bread or over lettuce. Enjoy!
Ways to Serve
Pile vegan chickpea chicken salad between slices of your favorite bread with lettuce, tomato slices, and maybe even some vegan cheese for a classic sandwich experience. Or make it into a wrap using homemade vegan flour tortillas or chickpea flour tortillas.
Create a nourishing bowl by placing a bed of lettuce at the bottom, then layer on the vegan chicken salad and top with BBQ tofu bites, vegan coleslaw, and some gluten-free cornbread on the side.
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Best Chickpea Chicken Salad (Easy Vegan Recipe)
Ingredients
- 3 cups chickpeas (2) 15.5-ounce cans
- ½ cup vegan mayonnaise
- 1 tablespoon lemon juice
- ½ cup celery 2 ribs, finely chopped
- ½ cup red onion ½ onion, finely chopped
- ½ cup carrot 1 carrot, shredded
- 1 tablespoon dried parsley flakes
- 2 teaspoons dried dill
- 2 teaspoons dried tarragon
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ¼ teaspoon sea salt or to taste
- ½ teaspoon black pepper
Instructions
- Smash 3 cups chickpeas with a fork or potato masher until it has reached your desired texture. You can mash chickpeas as much or as little as you want.
- Add ½ cup vegan mayonnaise, 1 tablespoon lemon juice, ½ cup celery, ½ cup red onion, ½ cup carrot, 1 tablespoon dried parsley flakes, 2 teaspoons dried dill, 2 teaspoons dried tarragon, 1 teaspoon garlic powder, 1 teaspoon onion powder, ¼ teaspoon sea salt, and ½ teaspoon black pepper to the large bowl of chickpea mash.
- Thoroughly combine all ingredients. Test the chickpea salad and add more lemon juice, salt, or herbs to your liking.
- Mix in other additions like pickles or grapes if desired.
- Serve on a toasted piece of bread or over lettuce. Enjoy!
Notes
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* The provided nutritional information is an estimate per serving. Accuracy will vary on specific ingredients and brands used.
Nisha says
I love this recipe! I have used it as a main course and as an appetizer. You can serve it as a sandwich filling, as a dip with crackers/veggies, in a lettuce wrap or in a pepper boat! It is quickly becoming one of my go to lunches!
Lyndsay says
I want to eat this every week! It’s so tasty, so filling and so healthy!
Karen says
I eliminated onion powder, tarragon & dill
Substituted shallot for the onion.
Added 1 teaspoon each of thyme and sage.
Soaked cranberries in water for 30 minutes then added to the mix.
Nancy says
I loved it...I didn't have mayo- so I used sesame sauce (found at your nearest Asian market) with an extra squeeze of lemon juice. I also added celery, red onion, and chopped walnuts for more crunch. I did not have tarragon but it didn't take away from the flavor. I also pulsed it in the food processor once or twice for easier texture. My family enjoyed it over toast!
Sarah Pilley says
Hi Nancy! I love the idea of adding tahini, I will have to try that!
Ginger says
Both my husband and I really liked this recipe. Thank you for helping us add more vegan meals to our life. We loved the crunch of celery and carrots, plus all the spices too!
Sarah Pilley says
Hi Ginger! I'm so glad you both enjoyed! Thank you for your comment 💗