I love making this vegan chickpea tuna salad sandwich whenever I want a quick and healthy meal. It’s a plant-based alternative to the classic tuna salad but without any fish.
Mashed chickpeas create a creamy texture, while crunchy celery and red onion add freshness. A touch of vegan mayonnaise, lemon juice, and Dijon mustard gives it the perfect tangy flavor.
This sandwich is high in protein, packed with fiber, and takes just 10 minutes to prepare. It’s ideal for lunch, meal prep, or a light dinner. Serve it on whole-grain bread or in a wrap for a wholesome, satisfying bite.
How To Prepare Vegan Chickpea Tuna Salad Sandwich?
- Preparation Time: 10 minutes
- Cooking Time: 0 minutes
- Total Time: 10 minutes
- Course: Lunch, Snack
- Difficulty: Easy
- Cuisine: American, Vegan
- Yield: 3 sandwiches
Equipment Needed
- Mixing bowl
- Fork or potato masher
- Spoon
- Knife
- Cutting board
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 3 tbsp vegan mayonnaise
- 1 tbsp Dijon mustard
- 1 tbsp lemon juice
- 2 tbsp red onion, finely chopped
- 1 stalk celery, finely chopped
- 1 tbsp fresh dill (optional)
- Salt and black pepper to taste
- Bread slices (whole grain or gluten-free)
How To Make Vegan Chickpea Tuna Salad Sandwich?
Step 1: Mash the Chickpeas
I place the chickpeas in a mixing bowl and mash them with a fork or potato masher until they’re mostly broken down but still a bit chunky.
Step 2: Add the Creamy Base
I stir in the vegan mayonnaise, Dijon mustard, and lemon juice. This gives the salad its creamy and tangy flavor.
Step 3: Mix in the Crunch
I add the chopped celery, red onion, and fresh dill. I season it with a pinch of salt and black pepper.
Step 4: Assemble the Sandwich
I spread the chickpea salad generously on bread slices and add lettuce for crunch. Then I top it with another slice and serve.
Nutrition Facts (Per Serving)
- Calories: 260 kcal
- Protein: 9 g
- Carbohydrates: 34 g
- Fat: 10 g
- Fiber: 7 g
- Sugar: 4 g
Serving Suggestions
I love serving this chickpea tuna salad on toasted whole-grain bread for a hearty sandwich. Adding crisp lettuce, sliced tomatoes, or avocado makes it even more flavorful and satisfying.
Sometimes, I stuff it into a pita pocket or wrap it in a tortilla for an easy grab-and-go lunch. For a lighter option, I scoop the salad over a bed of greens for a refreshing salad bowl.
It also pairs perfectly with fresh veggie sticks, crackers, or even as a dip for a healthy snack. No matter how you serve it, this chickpea salad is versatile and always tastes amazing.
Tips and Variations
- Make it Spicy: I add a dash of hot sauce or red pepper flakes for extra heat.
- Switch the Herbs: I sometimes replace dill with parsley or cilantro for a fresh twist.
- Add Crunch: Chopped pickles or capers give this salad a zesty punch.
- Oil-Free Option: I skip mayo and use mashed avocado or unsweetened vegan yogurt instead.
Health Benefits
This vegan chickpea tuna salad sandwich is packed with nutrients that support overall health. Chickpeas are rich in plant-based protein, which helps build and repair muscles, and they provide a good amount of fiber that aids digestion and keeps me full longer.
The fresh vegetables like celery and onion add vitamins and minerals, while lemon juice offers a boost of vitamin C.
Using vegan mayonnaise or avocado instead of traditional mayo cuts down on saturated fat and cholesterol, making this sandwich a heart-friendly option. It’s a balanced meal that fuels my body with energy and supports a healthy lifestyle.
Note
I always use canned chickpeas for convenience, but if I have time, I cook them fresh for a creamier texture. Also, I store any leftovers in an airtight container in the fridge for up to 3 days.
FAQ
1. Can I make this chickpea tuna salad ahead of time?
Yes! I often make it a day in advance and store it in an airtight container in the fridge. It stays fresh for up to 3 days.
2. Can I use dried chickpeas instead of canned?
Absolutely. I cook dried chickpeas until tender and then mash them. It gives the salad an even creamier texture.
3. Is this recipe gluten-free?
The salad itself is gluten-free. To keep the sandwich gluten-free, I use gluten-free bread or serve it in lettuce wraps.
4. What can I use instead of vegan mayonnaise?
I like using mashed avocado or unsweetened vegan yogurt as a healthier alternative to mayo.
5. How can I make it spicier?
I add a pinch of chili flakes or a splash of hot sauce to give the salad a kick.
Conclusion
This vegan chickpea tuna salad sandwich has become one of my favorite quick and healthy meals. It’s easy to make, packed with protein, and full of flavor without any fish.
I love how versatile it is—I can enjoy it as a sandwich, in a wrap, or even as a salad topper. It’s perfect for lunch, meal prep, or a light dinner that feels satisfying and nourishing.
If you’re looking for a plant-based alternative to classic tuna salad, this recipe is the answer. Give it a try, and I’m sure it’ll become a staple in your kitchen too.
Vegan Chickpea Tuna Salad Sandwich
Ingredients
Equipment
Method
- I place the chickpeas in a mixing bowl and mash them with a fork or potato masher until they’re mostly broken down but still a bit chunky.
- I stir in the vegan mayonnaise, Dijon mustard, and lemon juice. This gives the salad its creamy and tangy flavor.
- I add the chopped celery, red onion, and fresh dill. I season it with a pinch of salt and black pepper.
- I spread the chickpea salad generously on bread slices and add lettuce for crunch. Then I top it with another slice and serve.