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

The best chickpea salad sandwich with curry spices and cashews

Why You’ll Love This Curry Chickpea Salad Recipe

  • It’s Good for You. 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 it’s healthy ingredient line-up means it will leave you feeling fabulous too! It uses Greek yogurt instead of mayo (a trick I use in my Greek Yogurt Chicken Salad too) and no refined sugars.
  • It’s 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!
  • It’s 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 salad 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).
Beans being mashed in a bowl next to celery, pita bread, and lemons

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 Sandwich

The Ingredients

  • Chickpeas. In addition to pairing well with curry, chickpeas are also super affordable, high in protein and fiber, and they are an ideal choice for meal prep lunches.
  • Greek Yogurt. High in protein, ultra creamy, and perfect for making a healthy, super creamy curry chickpea salad. Using Greek yogurt instead of mayo helps keep the chickpea salad sandwich calories low.
  • Lemon Juice. For brightness and acidity.
  • Maple Syrup. Adds delicious sweetness to the salad and balances the curry.

Substitution Tip

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, refreshing 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

Chickpeas being mashed in a bowl
  1. Mash the Chickpeas. A potato masher works well for this.
Garbanzo beans, spices, and Greek yogurt in a bowl
  1. Add the Yogurt, Lemon, Syrup, and Spices. Stirring until coated.
Ingredients for a chickpea salad sandwich in a bowl
  1. Stir in the Remaining Ingredients. Serve as desired and ENJOY!

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.

Curried chickpea salad sandwich served in pita bread

What to Serve With Chickpea Salad Sandwich

  • Mixing Bowls. Perfect for making this chickpea salad.
  • Citrus Juicer. Makes juicing lemons and limes a breeze.
  • Masher. The easiest way to mash the chickpeas.
Easy chickpea salad sandwich served with tomatoes and lettuce

Recipe Tips and Tricks

  • To Mash or Not to Mash. Love chunky pieces of chickpeas in your salad? 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

4.85 from 13 votes
Curry Chickpea Salad Sandwich. NO MAYO! An easy, healthy recipe made with Greek yogurt, mashed chickpeas, and layers of delicious flavors and ingredients like curry and cashews.

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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Frequently Asked Questions

How Can I Serve the Chickpea Salad?

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.

Can I Make a Spicy Chickpea Salad Sandwich?

While this recipe isn’t spicy as written, you can turn up the heat if you want a spicy chickpea sandwich. Add a dash of cayenne pepper.

What Other Ingredients Can I Add to this Sandwich?

I think this would be delicious as a chickpea salad sandwich with tahini (add 1 tablespoon tahini), chickpea salad sandwich with peanut butter (add 1 tablespoon peanut butter), or a dill chickpea salad sandwich (add 1 tablespoon chopped fresh dill).

Can I Make This a Vegan Chickpea Salad Sandwich?

Yes! Make sure you use a dairy-free Greek yogurt and maple syrup instead of honey.

More Delicious Chickpea Recipes

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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!

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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