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This Chickpea Salad Sandwich takes mere minutes to make, is packed with wholesome ingredients, and the leftover mashed chickpea salad filling saves for several days so you’ll have a quick, satisfying meal on hand when you need it.

two chickpea salad sandwich halves stacked on plate

Why You’ll Love This Smashed Chickpea Salad Sandwich Recipe

  • Satisfying Lunch Option. This curried chickpea salad sandwich is my latest “be good to yourself” recipe. It’s a tangle of satisfying flavors and textures that tastes fabulous, and its protein-packed ingredient line-up means it will leave you feeling fabulous too!
  • Wonderful for Meal Prep. As with my Curry Chicken Salad, I found myself looking forward to lunch every day that this salad was in our refrigerator. This chickpea salad lasts for up to 4 days in the refrigerator, meaning you can enjoy leftovers for easy meals (or snacks) all week long!
  • Budget-Friendly. Finding a delicious lunch you love is great, but finding one that’s also easy on your wallet is outstanding! The ingredients for this chickpea salad sandwich are simple, and you may already have them in your kitchen right now. Plus, chickpeas are a fantastic, budget-friendly meatless protein option for salads (see Chickpea Tuna SaladMediterranean Chickpea Salad, and Moroccan Chickpea Salad).
chickpea salad sandwiches on plate

5 Star Review

“Amazing recipe! I love the curry, cashew, and chickpea combination. It’s on my regular recipe rotation.”

— Emily —

How to Make Chickpea Salad Sandwiches

The Ingredients

  • Chickpeas. In addition to pairing well with curry, chickpeas are also a super affordable plant-based protein.
  • Greek Yogurt. Adds creaminess and tang. Use your favorite plant yogurt to make this a vegan chickpea salad sandwich.
  • Lemon Juice. For brightness and acidity.
  • Maple Syrup. Adds delicious sweetness to the salad and balances the curry. You can swap the maple syrup for honey if you prefer.
  • Curry Powder. A blend of spices, it’s warm and aromatic. Every brand is a little different, so pick your favorite (or try a new one).
  • Garlic Powder. For a touch of garlicky flavor without the fuss of mincing.
  • Celery. To give the mashed chickpea salad layers of interesting texture, I added some crunchy celery.
  • Cashews. Another delicious, crunchy element that serves as a nice contrast to the creaminess of the chickpeas and dressing.
  • Raisins. The golden raisins provide the right amount of sweetness to balance the curry’s spice.

The Directions

mashing chickpeas for chickpea salad sandwiches
  1. Mash the Chickpeas. A potato masher works well for this.
yogurt and seasonings added to bowl for chickpea salad sandwich filling
  1. Add the Yogurt, Lemon, Syrup, and Spices. Stirring until coated.
filling for chickpea salad sandwiches
  1. Stir in the Remaining Ingredients. Serve on bread or tucked into pitas or wraps and ENJOY!


  • More Serving Ideas. We enjoyed this tasty chickpea salad filling stuffed inside a whole wheat pita with tomatoes and lettuce, but you could also serve it over greens, dipped with crackers, tucked into a piece of Homemade Naan, or served open-faced on toasted bread.
  • Spicy Chickpea Salad Sandwich. You can turn up the heat if you want a spicier sandwich. Add a dash of cayenne pepper or hot sauce.
  • Chickpea Salad Sandwich With Tahini. Add 1 tablespoon tahini.
  • Dill Chickpea Salad Sandwich. Add 1 tablespoon chopped fresh dill.

Storage Tips

  • To Store. Chickpea salad will last in the refrigerator for up to 4 days.
  • To Freeze. Freeze the chickpea mixture in an airtight freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before serving. 

Meal Prep Tip

Up to 1 day in advance, prepare the chickpea mixture as directed. Refrigerate until you’re ready to serve.

filling for chickpea salad sandwiches

What to Serve With Chickpea Salad Sandwiches

chickpea salad sandwiches on plate

Recipe Tips and Tricks

  • To Mash or Not to Mash. Love chunky pieces of chickpeas in your chickpea salad sandwich? Mash them a little bit less. Prefer a smooth consistency? Mash away! This salad can adapt to your preferences.
  • Rinse Your Chickpeas. If you are using canned chickpeas, you should rinse and drain them first. Rinsing canned chickpeas in water helps rinse away the liquid and remove excess sodium.
  • Upgrade Your Sandwich. While this chickpea salad is scrumptious as written, we love stuffing a few toppings into our sandwiches. Lettuce, tomato, fresh herbs, and even chopped Air Fryer Cauliflower would be yummy.

Chickpea Salad Sandwich

4.93 from 14 votes
This smashed chickpea salad sandwich is made without mayo, but it's absolutely packed with flavor and texture. Easy swaps make it vegan!

Prep: 15 minutes
Cook: 0 minutes
Total: 15 minutes

Servings: 2 servings


  • 1 (15-ounce) can reduced sodium chickpeas rinsed and drained
  • 3 tablespoons nonfat plain Greek yogurt
  • 2 tablespoons freshly squeezed lemon juice
  • 1 teaspoon pure maple syrup or honey
  • 2 teaspoons curry powder plus additional to taste
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon kosher salt
  • pinch black pepper
  • 2 stalks celery finely chopped
  • 1 green onion finely chopped, plus additional to taste or for garnish
  • 1/4 cup roasted unsalted cashews chopped (or swap almonds or sunflower seeds)
  • 3 tablespoons raisins or golden raisins
  • For serving: pita, Homemade Naan, toasted bread, crackers, and/or a big bed of greens


  • Place the chickpeas in a large mixing bowl and roughly mash with a fork. Leave a few bigger pieces for texture.
  • Add the Greek yogurt, lemon juice, maple syrup (or honey), curry powder, garlic powder, salt, and pepper. Mix well with a spoon. Taste and add additional salt, pepper, or curry powder to taste.
  • Mix in the celery, green onion, cashews, and raisins. Enjoy cold or at room temperature inside a pita, on toasted bread, dipped with crackers, or over a bed of greens.



  • TO STORE: Refrigerate leftovers in an airtight storage container for up to 4 days. 
  • TO FREEZE: Freeze the chickpea mixture in an airtight freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before serving. 


Serving: 1serving, 1/2 cup saladCalories: 390kcalCarbohydrates: 58gProtein: 17gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gCholesterol: 1mgPotassium: 710mgFiber: 12gSugar: 4gVitamin A: 131IUVitamin C: 9mgCalcium: 135mgIron: 5mg

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Erin Clarke

Hi, I'm Erin Clarke, and I'm fearlessly dedicated to making healthy food that's affordable, easy-to-make, and best of all DELISH. I'm the author and recipe developer here at and of The Well Plated Cookbook. I adore both sweets and veggies, and I am on a mission to save you time and dishes. WELCOME!

Learn more about Erin

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  1.  Read this before lunch and happened to have all ingredients on hand! Made it with sunflower seeds, ate it with snackbread and rice crackers and was really delicious! Always desperate for healthy and tasty lunch ideas so thank you! Have shared link with our daughters!5 stars

    1. Karen, thank you so much for your positive feedback! I’m always looking for quick, easy, and healthy recipes for lunch, too and I’m thrilled you loved it. A new favorite in our house, too!

  2. I love incorporating more beans into my meals, especially at lunch! Can’t wait to make this :)

  3. I love the idea of using it as a healthy “dip”. May have to do this one for a weekend of boating!

    1. A weekend of boating sounds heavenly! I hope you enjoy this recipe – let me know if you end up trying it!

  4. This was fantastic! I had it for dinner over salad greens, and it was so good I seriously contemplated eating the remainder for breakfast the next morning. (I didn’t – saved it for dinner :) I left out the raisins because I don’t like them and it was amazing. Will make this again and again – easy, FAST, healthy, and delicious!5 stars

    1. Danielle, YAY! I am so glad to hear it. Thanks so much for taking time to leave this lovely review too!

  5. This recipe is a keeper!! I loved the golden raisins, celery and cashews…added lots of interesting texture and flavor. Thanks for the easy and delish vegetarian recipe :)5 stars

    1. Melissa, I am so so happy to hear how much you loved this! Thanks for taking time to leave this fabulous review too. It means a lot!

  6. Made this for lunch today and YUM! Subbed toasted sunflower seeds for the cashews and a little diced red onion for the green and it was perfect. Loaded a pita with arugula, tomato and the chickpea salad and went to town! Five stars from even my meat loving hubby!5 stars

  7. Made this but didn’t have celery, green onions or raisins and couldn’t make it to the store. It was fantastic on pitas despite the omissions. My kids threw fits about it when they saw/smelled it but I made them try one bite and the night ended with everyone eating it happily. So much so that we were scooping up the leftovers with carrots. Once it was really gone, our four-year-old pleaded with me to let him lick the bowl. He emerged looking like Winnie- the-Pooh with chickpeas in his hair and asked me to make it for his birthday. This is a wonderful lunch/picnic option that will be high on our list from now on.5 stars

    1. Rebekah, this makes me so so happy (and I’m cracking up at the Winnie-the-Pooh reference!). Thank you for letting me know what a hit this was. It means a lot!

  8. I was looking for a tuna salad sandwich recipe & found your site. It is as good as you describe & better.I used a mix of almonds & sunflower seeds, currants & raisins & for an added crunch, I put in dry chow mein noodles &put tomato slices on top. All that was missing were the chopped onions. Thank you so much for a nice healthy lunch/supper idea. I gave you a 5 star rating but sorry it may not show. they are not staying.5 stars

  9. Amazing recipe! I love the curry, cashew, and chickpea combination. It’s on my regular recipe rotation. I omitted the raisins and ate it on fresh sour dough bread (curtesy of my husband’s pandemic sour dough obsession.)5 stars

  10. Made this today, with just a few minor substitutions based on what I had in the house. Had it on a bed of arugula with cherry tomatoes, delicious! I’ve done a similar recipe before that was good–the curry in this one really took it up a notch. Thank you!5 stars

  11. This was so good!! I normally am not a fan of chickpea salad – the flavor is always lacking for me. Not so with this recipe! It was so easy and SO flavorful, this is definitely going to be thrown into my regular rotation. Thank you!5 stars

  12. Our local cafe was serving up a smashed chickpea sandwich and it was delicious. I was looking for a recipe that came close to theirs and this is it, but better! Perfect balance and such a nice plant based option. Filling, healthy and so satisfying, what more could you ask for?! Thank you for sharing!5 stars

  13. Outstanding recipe. I am neither vegan nor vegetarian but I would keep this on the regular lunch rotation for sure. It has a great balance of flavors. The salad does have an “egg salad vibe” which I loved. Super delicious and I am so excited to have a bowl in the fridge for a quick meal all week.5 stars

  14. the only thing I changed was that after reading all the reviews, I thought I should double it and I am glad I did. It is delicious, easy to bring to work for lunch and for leftovers. I will definitely make this again.5 stars

  15. Delicious!
    I had to tweak the recipe a bit since I did not have raisins… I subbed craisins.
    We ate it on Naan flatbread. So yummy!