Chickpea ‘Tuna’ Salad

Yumna Jawad

5 from 312 votes

Delicious chickpea 'tuna' salad recipe with healthy ingredients like Greek yogurt, fresh vegetables and herbs, and chickpeas. It's a quick lunch and a delicious change from a traditional fish or chicken salad.

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This Chickpea ‘Tuna’ Salad is a great alternative to the traditional, where the tuna is replaced with mashed chickpeas for a vegetarian recipe that is rich in protein, full of fiber, and easy to make. Just 10 minutes for a quick, easy lunch full of crunchy fresh vegetables that are so great when you’re looking for a healthy option or change. Serve just like tuna or chicken salad on bib lettuce, sliced bread, or in a wrap.

Prepared chickpea "tuna" salad in serving bowl with spoon dipped in, garnished with fresh dill and a few slices of bread nearby.
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If you loved my turkey salad or chicken salad recipes, this change-up using chickpeas is a surprising replacement with its heartiness and big flavor. The chickpeas have amazing texture and flavor, and the Greek yogurt adds a creamy consistency and delicious tang. It is made even more creamy with a few tablespoons of aquafaba, the liquid from the chickpeas. Combine these with crunchy onions, crisp celery, and refreshing dill, you’ll find this is equivalent to my other cold salad recipes in texture and taste.

Table of Contents

Table of contents

Why you’ll love this Vegetarian Tuna Salad

  • It’s a delicious alternative. This chickpea salad has all the same tasty ingredients as my tuna salad. We love a good tuna salad recipe, and this chickpea version holds up to the creamy dressing and sharp, crunchy onions and crisp celery for a delicious bite.
  • Healthy, good-for-you ingredients. It’s high in protein and fiber to keep you full and energized throughout the day.
  • Really great texture that mimics tuna. When you mash the chickpeas into a chunky consistency and mix them with similar ingredients, it resembles tuna salad’s texture.
  • So good for lunch. There are so many possibilities to serve this creamy vegetarian chickpea salad. Serve it on artisan bread, leafy lettuce, in a wrap, on top of a salad, or with chips or pita for dipping. Plus, it only takes 10 minutes to make!

Ingredients to make Chickpea ‘Tuna’ Salad

  • Chickpeas: I like to use low-sodium canned chickpeas so we can incorporate some of the liquid (aquafaba) into the salad and not add much more salt to the recipe. If you have the time, cook the chickpeas from dry, and reserve some soaking liquid before draining.
  • Yogurt: I use Greek yogurt instead of mayo for a more nourishing alternative with a fantastic tangy flavor. It’s super creamy and packs some really great health benefits with probiotics and protein.
  • Onions & celery: The best part of cold salads is the crunchiness from the vegetables against the creamy base and soft chickpea mash. Shallots are my favorite with a neutral onion taste, but any onion will work depending on what you may have on hand.
  • Tahini: This sesame seed butter combined with the yogurt act as an emulsifier and substitute for mayo. It has a deep earthy flavor that enhances the dressing and is so flavorful when combined with lemon and mustard. Plus I always love adding a little Mediterranean twist to my recipes when possible!
  • Flavoring: The zest and juice of lemon, Dijon mustard, salt, pepper, and fresh dill enrich the flavor of this chickpea salad. You can swap the citrus for lime, use any herb you like, and even switch up the mustards for a slightly different flavor.
  • For serving: You can serve this on pita bread, flatbread, or dinner rolls, or keep it light and serve it in a lettuce wrap or over a fresh spring mix as a salad.
Ingredients for recipe: tahini, Greek yogurt, 2 celery stalks, chickpeas, whole shallot, whole lemon, reserved chickpea liquid, Dijon mustard, fresh dill, salt and pepper.

How to make Vegetarian ‘Tuna’ Salad with Chickpeas

  1. Place the rinsed chickpeas in a bowl with the reserved liquid.
  2. After mashing them with a potato masher, add the diced celery and diced shallots, folding them together to combine.
  3. Pour in the dressing made of tahini, lemon, yogurt, mustard, and seasonings.
  4. Add the dill and mix everything together until combined.
4 image collage making recipe in bowl: 1- chickpeas in bowl, 2- mashed chickpeas with celery and shallots added on top, 3- dressing being poured on top, 4- everything mixed together.

Tips for making Vegetarian Chickpea ‘Tuna’ Salad

  1. Don’t skip the aquafaba! Aquafaba, or the liquid in a can of chickpeas, has many uses, but I like to use it in this recipe to give the chickpeas a creamy consistency and make them easier to mash. You can also add a little to your blender when making hummus for a super smooth end result.
  2. Blend in a food processor if you prefer. I think the fork works really well here, especially if you use the aquafaba, but it does require some elbow grease. If you do use a food processor, don’t over process the chickpeas. You want them to have a mashed but chunky consistency and not turn into hummus.
  3. Let it rest and chill first. You can absolutely dive right in, but if you allow the chickpea salad to chill out in the fridge for a few hours, the flavors will develop over time.
  4. Double the recipe. This is such a delicious and hearty recipe that you’ll love having leftovers to enjoy as another meal or for snacking on. Eat one day on bread for lunch and have it again over a bed of lettuce with extra vegetables the next. And as mentioned above, the flavor just gets better as it sits.
  • Make it vegan. This is an easy swap to make this chickpea tuna salad vegan. Instead of Greek yogurt, use a non-dairy kind, such as almond yogurt, or you could use tahini or oil even.
  • Add capers or pickles. Because we’re trying to emulate that fishy salty taste of tuna, capers or even pickles work so well in this recipe.
  • Add more vegetables. Choose crunchy additions, such as chopped red peppers, broccoli, or shredded carrots.
  • Mash avocado into the mix. When mashing the chickpeas, include avocado for a healthy addition.
  • Substitute the mustard. Instead of Dijon mustard, swap it out for spicy mustard or skip it altogether and use a dill relish for a sour bite to this chickpea salad.
  • Spice it up. Add a spicy seasoning like red pepper flakes or cayenne to kick up the heat. Chopped fresh or pickled jalapenos or hot sauce would be pretty tasty, too.

What to serve with Creamy Chickpea Salad

How to store Vegan ‘Tuna’ Salad

Store in an airtight container in the fridge for up to 5 days. It may separate a little while it sits, so give it a quick stir before serving to redistribute the ingredients. This chickpea salad is great for meal prep. Separate into individual containers with sides of fresh fruit, veggies, and lettuce or bread for handhelds or chips for dipping.

Can I freeze Chickpea Salad?

I don’t recommend freezing chickpea salad because a few ingredients lose their consistency and texture, such as the dairy of Greek yogurt and the freshness and crispness of the fresh vegetables.

Frequently asked questions

Is chickpea salad vegan?

You can make this recipe vegan by swapping Greek yogurt for non-dairy yogurt.

Is chickpea salad healthy?

Swapping traditional ingredients such as tuna for chickpeas and mayo for yogurt help keep this chickpea salad healthier than its heavier counterpart. It has a good dose of fiber and protein for a lunch recipe that keeps you full.

What can I use instead of Greek yogurt for chickpea salad?

You can use an unsweetened non-dairy alternative such as coconut yogurt or almond yogurt for a vegan chickpea tuna salad. Or, swap for mayo if you like.

Chickpea "tuna" salad on top of a slice and a half of hearty artisan bread, garnished with dill, with a bowl of red cabbage slaw nearby.

My vegetarian version of a traditional tuna salad uses chickpeas to create a wholesome and delicious recipe that is quick and easy to make. This chickpea salad is full of healthful ingredients from the dressing ingredients of yogurt and tahini, creating a wonderful flavor loaded with crisp vegetables and fresh herbs. This is a fantastic recipe to whip up for a quick lunch and keep leftovers to meal prep for the week.

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Prepared chickpea "tuna" salad in serving bowl with spoon dipped in, garnished with fresh dill and a few slices of bread nearby.
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Review

Chickpea ‘Tuna’ Salad

Delicious chickpea 'tuna' salad recipe with healthy ingredients like Greek yogurt, fresh vegetables and herbs, and chickpeas. It's a quick lunch and a delicious change from a traditional fish or chicken salad.
5 from 312 votes
Author Yumna Jawad
Servings 4 servings
Course Lunch, Salad
Calories 408
Prep Time 10 minutes
Total Time 10 minutes

Ingredients
  

  • 2 15-ounce cans chickpeas
  • 2 celery stalks diced
  • 1 shallot diced
  • 2 tablespoons tahini
  • Zest and juice of ½ lemon
  • ¼ cup Greek yogurt
  • 1 tablespoon Dijon mustard
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 tablespoons chopped fresh dill

Instructions

  • Rinse and drain chickpeas, reserving about 2 tablespoons of the liquid from the can. In a large bowl, combine chickpeas and reserved liquid. Use a potato masher to mash the chickpeas to your desired consistency. Add celery and shallots and fold until incorporated.
  • In a small bowl, whisk together the tahini, lemon, Greek yogurt, Dijon mustard, salt, pepper. When the dressing is smooth, pour over the chickpeas, then sprinkle with dill. Mix together until combined. Serve immediately, or store in the fridge in an airtight container for up to 3 days.

Equipment

Nutrition

Calories: 408kcal, Carbohydrates: 62g, Protein: 22g, Fat: 10g, Saturated Fat: 1g, Polyunsaturated Fat: 4g, Monounsaturated Fat: 3g, Cholesterol: 1mg, Sodium: 211mg, Potassium: 706mg, Fiber: 17g, Sugar: 11g, Vitamin A: 91IU, Vitamin C: 4mg, Calcium: 135mg, Iron: 7mg

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

Diet: Low Calorie, Low Fat, Vegetarian
Cuisine American
Course: Lunch, Salad

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Comments

  1. Made this for lunch this week and enjoyed it stuffed inside pita pockets. So good! The only thing I changed is I added some dill pickle relish because that’s a must for me in tuna salad. Otherwise I followed the recipe as written and will definitely be making again!

    Reply

  2. Made this for lunch today, and it was delicious! Didn’t have a shallot or fresh dill so I swapped in 1/3 of a finely diced red onion and some fresh parsley. Threw in some capers and a bit of their juice, YUM. Thanks for a fabulous recipe!

    Reply

        1. Hi Reem! It will! It might be a little less creamy than if you had used Greek yogurt, but it will still be yummy! Hope you enjoy!

          Reply

  4. I love toasts (avocado, salmon, tuna etc) and this was just another yummy toast that I made with Trader Joe’s sourdough bread. Easy to make and very yummy. I sprinkled with parsley instead of dill.

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  5. So quick and easy to whip up! This turned out delicious, I’ll first enjoy with crackers and then maybe on toast for tomorrows lunch. I feel like this is a hit to keep me out of a lunch slump!

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  6. Made this last night! Quick and easy and loved. A little left over that I’m sure will taste even better tonight! Soooo Good 😀

    Reply

  7. Made this dish, loved it.  Enjoyed eating it as a spread on a slice of bread.  It seems to smell like tuna each time I opened up the container I stored it in.  Guess why it was called Chickpea ‘Tuna’ Salad.  I left out the celery as my husband is allergic to it, added a spicy seasoning and some hot sauce to it.  I didn’t have fresh dill so used dried dill.  I will make this again.

    Reply

  9. This is SO GOOD. Since I’m making ahead for lunches, I just mix the dill into the sauce, and I use extra because I love dill. This is by far the best chickpea salad recipe I’ve ever tried.

    Reply

  10. Omg this was so good!! My meat lover husband loved it! I’m pregnant and have been craving tuna melts. We made chickpea tuna melts on bagels and it totally hit the spot!!!

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      1. Oh wow! Finally was able to make this and my daughter (3) helped and she LOVED this! I truly didn’t think this would be a hit, but it’s been added to our weekly menu, per our toddler! 🙂 The flavors come together so beautifully. Thanks so much for this recipe!

        Reply

  11. This was really good! I put the chickpeas in the food processor because it worked better for me. A great way to get beans in the day!

    Reply

  12. I made your recipe for chickpea tuna salad. I put on a piece of toasted Ezekiel bread. Very filling and sooo delicious. Thank you…

    Reply

  13. It’s been months since Scarlett and I cooked together to make one of your recipes and I’m delighted to say this month’s recipe is amazing and so much fun to make💖
    I may never eat tunafish again😉

    Reply

  14. My whole family loved this, it is definitely going into our regular rotation. It is pretty versatile too, if you are missing an ingredient, still give it a try!

    Reply

  15. Very delicious and easy to make! We made this recipe for lunches over the weekend and it was a great way to get in some plant powered protein!

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  16. This exceeded my expectations! I also added some dill pickle relish and chopped hard boiled egg. I would definitely make this again.

    Reply

  17. I am not a celery fan or a mustard fan. I tried the recipe as-is…and will have to rethink my “dislike” of the two. 🙂 The dish is delicious. I love that it is good for me! Thank you!

    Reply

  18. I am so happy with how this turned out! I have been wanting to incorporate more plant-based foods into my diet and was really pleased with this “tuna” salad! I feel like meat is too often the first choice for a protein when legumes/beans are just as good and lighter on us! Recipes like this have really helped me make healthier choices and I am so glad you continue to create such inspiring content! Thanks for the recipe!

    Reply

    1. Aw, thank you so much, Angelica! It really means a lot to me that I am able to help and reach people through food! Thank you for trying my recipes and taking the time to comment!

      Reply

  19. I liked how easy and quick this salad was. This will be my new go-to lunch option when I have a busy day and back-to-back calls. Its both light and filling at the same time.

    Reply

    1. I am so glad you found it easy to make! It is a great lunch option for sure, and hopefully, it will help keep the after-lunch exhaustion at bay for you.

      Reply

  20. This is excellent! It comes together quickly, nice protein hit for sandwich or along side a salad. This recipe is a keeper.
    I didn’t have shallot so instead used a scallion and 1 1/2 tsp of finely minced onion.

    Reply

  22. Amazing! I couldn’t believe how delicious this recipe turned out. I had been meaning to look up a chickpea tuna recipe for a while, so when this hit my inbox, I was so happy! It was simple to make. I added the Greek yogurt but I did sneak in a tbs of mayo at the end to make it extra creamy. I topped my salad with it! Perfection! I’m making it a second time this week!

    Reply

  23. Wowwwww I have always felt FOMO as a vegetarian, when I see people eating tuna salad sandwiches (which look so good/such an easy protein packed lunch) and my hubby doesnt eat fish so I never had an excuse to make it! But wow this salad was SO good omg. I made it again today (twice this month and it’s only the 9th LOL). It’s so fresh and the chopping/prep work is really simple. I’ve been loving it on toasted seeded bread with lettuce, some scallion and sometimes a little bit of mayo on 1 slice + a hard boiled egg. Lunch for the week is sorted! Thank you Yumna!

    Reply

  24. I love chickpeas and it’s nice to know I can make more than a chickpea scramble with them. I’ll have to swap the greek yoghurt for a lactose-free plain yoghurt and the shallots for yellow onion. Hopefully, it’s still yummy.

    Reply

    2. Love the idea of chickpea tuna! I changed it up a bit and added a touch of sweetness with apples & raisins. I also omitted the yogurt and replaced dill with parsley. I served it in cucumber roll ups and over shaved cucumbers two days in a row! So delicious!

      Reply

  25. A great healthy recipe! I used just a little bit of dried dill instead of fresh dill, and it turned perfect.

    Reply

  26. I make something similar, but tried it using the Greek yogurt and tahini and that really puts it over the top! Your recipes are easy to follow and always tasty. Thank you

    Reply

  28. I used cannellini beans because I was out of chickpeas. Worked out great. You can’t even taste the Tahini. Another great, healthy recipe.

    Reply

      1. This looks yummy – I hope to try it soon! Any suggestions for substitutes for the Greek yogurt if I am cooking to cater to a vegan? Thanks!!

        Reply

        1. Thank you so much! Instead of Greek yogurt, use a non-dairy kind, such as almond yogurt, or you could use tahini or oil even.

          Reply

  31. Many thanks for this delicious recipe from day on i will try shea with this salad
    Teslam alyadey 😉🤗

    Reply

  32. Its a delicious dish 😋 actually i make like this salad a toast sandwich with onions bell peppers coloured ones lettuce and mayonnaise

    Reply

  34. I love this recipe! I am a pescatarian trying to cut down on fish and eat more healthy, vegetarian recipes. This is great, and so easy to make! It’s going to be a staple I make during the week for clean lunches. Currently eating this on sourdough bread while writing this post.

    Reply

    1. Thank you so much! I’m happy to hear it’s going to be a staple. Sourdough bread with the Chickpea ‘Tuna’ Salad is such a good combo!

      Reply

    2. Katie, I’m not much of a fish hand but can handle a little canned tuna. When I read the recipe it sounded so fresh and on another level which I can’t wait to try. Then I read your comment and you blew that dish way up there! Sourdough bread?? I am now on my way to the shops. It sounds so heavenly. Thank you for that extra suggestion.
      PS Youmna – ‘woops you did it again!’ – another star recipe 👏🏻🥰

      Reply

  35. Love the “tuna salad” with chickpeas! I didn’t have a shallot so used red onion. It’s delicious! It’s tangy and filling. I put some in my kids’ lunches and they enjoyed it as well. Thanks for a delicious and healthy recipe!

    Reply

  36. Delicious! I love chickpea “tuna” salad but I’ve never made it with Greek yogurt before and I loved it! Thanks for the recipe.

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  37. Loved this recipe. I did substitute some Avocado instead of Tahini but turned out great and will add to regular lucked from now on!

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  38. Love love all the recipes you send!! I’m making your cream of vegetable soup today. I may get the ingredients to make this salad. Looks so good. I appreciate all the recipes you send me. Please keep them coming Yumna!! 💙

    Reply

    1. Aww, thank you so much! I am so happy to hear that. I hope you get a chance to try this recipe too! Thank you!!

      Reply

  39. This salad will become one of my favorites after today. The crunch and softness were perfect. I ate this salad on bread, and it was a hit! I will try over croissant and it will taste even better.I wish resturant should serve such salad♥️

    Reply

  42. Next Month I’m doing a parasite cleanse that also consist of following more of a raw/plant based diet. I tried this today to see if it is something I might add during that time and I loved it! Can see this as being a recipe that will be in my normal rotation from now on! I loved it.

    Reply

  47. SO GOOD!! I absolutely love chick peas and this is such yummy alternative to tuna or chicken. I added chopped cucumbers 😊

    Reply

  49. Super easy to make and so delicious! Mine is resting in the fridge right now and I can’t wait to try it in a wrap on with some pita chips for lunch. I also loved the dressing and think it would be so tasty on roasted veggies.

    Reply

    1. Thank you so much! I have a feeling you’re going to love it! Let me know how it goes with the dressing and veggies – I’d love to try that too!

      Reply

  52. Thanks for this recipe. I am doing all vegan the month of January and this is a perfect recipe for me to use. It is so simple to make as well.

    Reply

  53. I’m glad you posted a vegan recipe. Especially now that I was planning to go vegan for the month of January to give it a try. I love your content and will be on the lookout for other new recipes 🙂

    Reply

    1. Happy to have shared! This will definitely come in handy. I’ll be posting a recipe almost everyday this month, so stay tuned!

      Reply

  56. Two thumbs up for sure!! I added some avocado & then some honey to the dressing too and it was bomb! Thank you for a wonderful recipe..this vegetarian was so pleasantly pleased and will be making again!

    Reply

  60. What a great way to create a vegan chickpea ‘tuna salad’. This Vegan Chickpea ‘Tuna’ Salad Sandwich is the perfect on-the-go lunch especially while balancing work and family responsibilities. Thanks for sharing!

    Reply

  61. This recipe came in time as I had a can of chickpeas and I wasn’t sure what to do with it. I love the texture of this salad and is perfect if you wanna eat as lettuce wraps !

    Reply

  62. This recipe elevates tuna to the next level! It’s creamy and delicious. I added some Thai green peppers for some extra ummmmffff!

    Reply

  64. I am trying to start the year with cutting down sugars- the obvious and not so obvious! Trying to stick with more vegetables and coconut oils for cooking. Do you have any ideas? I will try this “tuna” salad soon!

    Reply

    1. I can’t wait for you to try this recipe! I have a ton of recipes on my website if you go through the Recipe Index! I will also be coming out with new recipes almost every day this month that might fit your goals!

      Reply

  65. Overall this recipe is very tasty and makes a great healthy lunch! I ended up wanting mine a little more creamy so I doubled the yogurt, lemon juice and tahini (this also helped the flavors of the dill and mustard to not be so overpowering)!

    Reply

  66. It’s was tasty and quick
    Good option for busy moms like me
    We can offer a healthy food to our family
    Thanks a lot

    Reply

  67. Made this tonight for lunches for work. I’m not the biggest fan of chickpeas but this changed my opinion. Super easy to make and it’s delicious!

    Reply

  68. I love chick peas and I am always looking for a new recipe. This was perfect. I made this for my daughter after a 12 hour shift at the hospital. She loved it. She likes to eat light and this hit the spot!!!

    Reply

  70. I am a student and came across this recipe today and I am so glad I did because this is going to be my go to recipe for sure. This is a wholesome recipe that will meet my protein requirements, includes veggies and everything nice. Definitely tastes good as well, will be sharing the pretty pictures soon on Instagram 🙂

    Reply

  71. Welp that was quick but needed a light dinner tonight and you came to the rescue. It was delicious and totally gave the visual and taste feel of tuna! Keeping this for a side for my 2yr old next time. Thanks you!

    Reply

  75. I am excited to try this recipe. Only issue is that my son is severely allergic to tahini. What can be used as a substitute? Thanks!

    Reply

  76. This was excellent! As I enter 2023 looking to do more plant based meals. Love your recipes as they come together pretty quick and are fantastic.

    Reply