• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

This Healthy Kitchen

  • RECIPES
  • SPRING
  • SUBSCRIBE
  • JOIN/LOGIN
  • ACCOUNT
  • Navigation Menu: Social Icons

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
menu icon
go to homepage
  • RECIPES
  • SPRING
  • SUBSCRIBE
  • JOIN/LOGIN
  • ACCOUNT
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • subscribe
    search icon
    Homepage link
    • RECIPES
    • SPRING
    • SUBSCRIBE
    • JOIN/LOGIN
    • ACCOUNT
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×

    Home » Recipes » Mains

    Chickpea Salad Sandwich No Mayo!

    Published: Mar 15, 2021 · Modified: Mar 15, 2021 by Rosa · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases, meaning if you click through and make a purchase, I may earn a small commission, at no extra cost to you.

    628 shares
    JUMP TO RECIPE

    Grab some napkins and dig in to this immensely flavourful, absolutely delicious chickpea salad sandwich. All you need is 10 minutes and 10 ingredients! No mayo, no oil, just wholesome food, made delicious.

    Sandwich resting on cutting board with chickpeas, tomato, celery, peppers and dill.

    This recipe was originally published in February 2019. It has been updated for content and photos.

    This sandwich will quickly become your go-to with flavours like dill, tangy mustard, earthy, nutty tahini and SO much more.

    It’s crunchy, it’s creamy, makes great meal prep and it’s down right delicious.

    As an added bonus, it’s HEALTHY and you’ll be pleased to know that the calories in chickpea salad is quite low!

    Since we’re opting for no mayo, this sandwich is virtually fat free and diet friendly. But don’t worry, there’s no sacrificing flavour here.

    Hand holding up chickpea salad sandwich above cutting board.

    How to make it

    (This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)

    Gather your ingredients.

    Bowls of seasoning, celery, red pepper, cranberries and tahini on white deck.

    Begin by gently mashing your chickpeas using a potato masher or large fork. Leave some pieces whole, and do not over mash. (photo 1)

    Add all remaining ingredients to the bowl and mix well to evenly coat. (photos 2-3)

    Chickpeas being smashed in bowl and then mixed with veggies, seasoning and tahini.

    Serve your chickpea salad sandwich with your favourite sliced bread (gluten free, if needed) and some lettuce and sliced tomato.

    Chickpea salad sandwich on cutting board with chickpeas and pepper falling out.

    Chickpea Salad Sandwich FAQs

    What else can I do with the salad if I don’t want a sandwich?

    Spread it on crackers or celery. Wrap it up with tortilla bread. Or top a bed of lettuce.

    Can I make it in advance?

    Yes, just don’t assemble your sandwich until you’re ready to eat, or shortly beforehand so your bread doesn’t get soggy.

    How long does it keep?

    If you keep your chickpea salad unassembled, you may store in a sealed container in your fridge for up to 4 days.

    What substitutions can I make?

    • For the bell pepper, you may use any colour you have on hand, or sub for red onion or shredded carrots, if preferred.
    • If you don’t have celery, you may sub for cucumber, or another crunchy veggie you have on hand.
    • For tahini free, use almond or peanut butter, for nuttier flavour.
    • You may use raisins, chopped dates or chopped prunes if you do not have dried cranberries on hand. Or, use fresh grapes that have been halved if you don’t have any dried fruit available.
    • Use your favourite mustard. I like yellow mustard, but sub for Dijon, if preferred.

    Expert Tips

    1. Do not overly mash your chickpeas. You want texture, so keep some pieces whole.
    2. Prepare the salad in advance, but hold off on assembling your sandwich until the day you plan to eat it to prevent soggy bread.
    3. Try this chickpea salad without the bread, if preferred. Top it over a bed of romaine, iceberg or baby spinach. You may also make it a wrap. Or spread it on crackers or celery.

    More vegan wraps + sandwiches

    • Lentil Sloppy Joes
    • Vegan Chicken Burgers
    • Smashed Chickpea Salad Wraps
    • Asian Slaw Veggie Wraps
    • Mushroom Risotto Burger

    If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest and Twitter to see more delicious food and get all the latest updates.

    Buon appetito,
    Rosa

    Sandwich resting on cutting board with chickpeas, tomato, celery, peppers and dill.

    Quick + Simple Chickpea Salad Sandwich No Mayo!

    An immensely flavourful chickpea salad sandwich! Just 10 minutes and 10 ingredients for a quick and delicious lunch or dinner.
    5 from 20 votes
    Print Recipe Pin Recipe Rate Recipe Add to Collection Go to Collections
    Prep Time: 10 minutes
    Total Time: 10 minutes
    Course: Main Course
    Cuisine: American, Canadian
    Servings: 3 Sandwiches
    Calories: 211kcal

    Ingredients

    For the Salad

    • 15 ounce can chickpeas drained & rinsed
    • ½ cup celery diced (approx. 1 medium stalk)
    • ½ cup red or yellow bell pepper diced (approx. half a medium pepper)
    • 2 tablespoons yellow mustard
    • 2 tablespoons tahini
    • 2 tablespoons unsweetened dried cranberries
    • 2 teaspoons dried dill weed
    • 1 teaspoon garlic powder
    • ¼ teaspoon sea salt or more to taste
    • ¼ teaspoon black pepper or more to taste

    For Serving

    • whole grain sliced bread gluten free if preferred
    • sliced tomatoes, pickles, lettuce
    Prevent your screen from going dark

    Instructions

    • Place the drained chickpeas in a mixing bowl and use a fork or potato masher to gently mash them. Leave some whole, don't over mash, you want some texture.
    • Add all remaining salad ingredients and mix well.
    • Serve on sliced bread of choice (soft or toasted), with lettuce, tomato and pickles, if desired.

    Notes

    Do not overly mash your chickpeas. You want texture, so keep some pieces whole.
    Prepare the salad in advance, but hold off on assembling your sandwich until the day you plan to eat it to prevent soggy bread.
    Try this chickpea salad without the bread, if preferred. Top it over a bed of romaine, iceberg or baby spinach. You may also make it a wrap. Or spread it on crackers or celery.
    Nutritional information includes one third of the chickpea salad, without any bread or toppings. Individual brands of sliced bread will vary widely, so always check the nutritional label.
    Leftover chickpea salad keeps refrigerated for up to 4 days.

    Nutrition

    Calories: 211kcal | Carbohydrates: 26g | Protein: 10g | Fat: 9g | Sodium: 720mg | Potassium: 379mg | Fiber: 9g | Sugar: 2g | Vitamin A: 894IU | Vitamin C: 33mg | Calcium: 81mg | Iron: 3mg
    DID YOU TRY THIS RECIPE?Mention @this.healthy.kitchen on IG and tag #thishealthykitchen!
    *Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.
    « Blender Spinach Banana Pancakes
    Seriously the BEST Vegan Lasagna »
    628 shares

    You May Also Like

    Reader Interactions

    Comments

      Leave a Comment & Rating Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




      This site uses Akismet to reduce spam. Learn how your comment data is processed.

    1. Mary

      April 03, 2022 at 3:49 pm

      5 stars
      I made this today! Love it! We just had some on crackers for a snack. I did add alittle of my zucchini relish I canned last year and it gave it a nice zing.

      Reply
      • Rosa

        April 04, 2022 at 9:21 am

        Thanks so much for sharing Mary. Glad you enjoyed!

        Reply
    2. Amy

      September 14, 2021 at 4:19 pm

      This looks so delicious! Quick question: Are you using fresh dill weed for this recipe and do you know if it also works with the same quantity of dried dill weed? Thank you!

      Reply
      • Rosa

        September 14, 2021 at 7:49 pm

        Hi Amy, I use dried dill weed for this. Hope you enjoy, and please report back when you try it. 🙂

        Reply
    « Older Comments

    Primary Sidebar

    About Me Pic

    Hi, I'm Rosa! Welcome to This Healthy Kitchen where you'll find tasty and nutritious, plant based recipes with tons of gluten free and oil free options too! Always made using wholesome ingredients, and under 400 calories per serving. Occasional cheat days included. 😉

    More about me →

    Popular

    • Air Fryer Spaghetti Squash [Healthy+Low Cal]
    • Air Fryer Hash Browns From Scratch [Oil Free Option]
    • Vegan Cauliflower Buffalo Wings – Oven or Air Fryer
    • Almond Flour Peanut Butter Cookies [Gluten Free]
    • Air Fryer Baked Apples [Tastes like apple pie!]
    • Air Fryer Pineapple (Tastes Like Grilled)
    • Overnight Chia Pudding – Plus 10 Flavours!
    • The Fluffiest Vegan Pancakes Ever [and SO easy!]

    list of websites where This Healthy Kitchen has been featured

    Long Weekend Food! 🥳

    • The Best Vegan Grillable Seitan Burger
    • Grilled Tomatoes with Homemade Chimichurri
    • Chickpea Avocado Salad [Oil Free]
    • Vegan Hot Dogs [Seitan Dogs]
    • Venezuelan Guasacaca [Wasakaka]
    • Vegan Elote Salad [Oil Free + SO Easy!]
    • Vegan Chicken Burgers [GF + Oil Free]
    • Mango Habanero Salsa

    Privacy Policy
    Terms & Conditions

    5 SECRETS TO VEGAN COOKING!

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Disclaimers
    • Terms & Conditions

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    As an Amazon Associate I earn from qualifying purchases. Some links on our site are affiliate links. If you purchase using these links, we may earn a small commission at no additional cost to you. We only promote products we use and love. Thanks for your support!

    Copyright © 2022 ThisHealthyKitchen

    628 shares