Mashed Chickpea Salad with Greek Yogurt

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Creamy, tangy, and packed with fresh, crunchy veggies, this Mashed Chickpea Salad with Greek Yogurt is a refreshing twist on your usual sandwich filler or toast topper. It takes everything you love about classic tuna or egg salad and swaps in protein-rich chickpeas and velvety Greek yogurt for a lighter, Mediterranean-inspired feel.

Whether you’re spooning it onto a warm sweet potato slice, loading it into lettuce cups, or piling it high on toasted bread, this salad delivers bold flavor with minimal effort. It’s ideal for meal prep, quick lunches, or as a unique appetizer for gatherings.

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Why You’ll Love This Mashed Chickpea Salad with Greek Yogurt

This chickpea salad isn’t just nutritious—it’s wildly delicious and endlessly customizable. The creamy Greek yogurt adds a cool tang that perfectly balances the earthiness of chickpeas. Crunchy celery, cucumbers, and red onion give every bite a fresh snap, while lemon juice and herbs brighten the whole dish.

It’s also a crowd-pleaser for many diets—vegetarian, high-protein, and can easily be made dairy-free by swapping the yogurt. And it keeps well, meaning you can make it ahead and enjoy all week long.

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Preparation Phase & Tools to Use

To make the perfect mashed chickpea salad, having the right tools on hand streamlines the process:

• Mixing Bowls: You’ll need at least one medium bowl to mash and mix everything together. A non-slip base helps for stability.
• Potato Masher or Fork: These are essential for mashing the chickpeas to the right consistency—chunky but cohesive.
• Cutting Board & Sharp Knife: For chopping veggies like red onion, celery, cucumber, and any fresh herbs you’re adding.
• Citrus Juicer (Optional): Makes extracting every drop from your lemon easier and faster.
• Rubber Spatula: Helps in folding the ingredients together evenly without crushing the vegetables too much.

Taking a few extra minutes to use the proper tools will give you a better texture and flavor distribution in your salad.

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Ingredients for the Mashed Chickpea Salad with Greek Yogurt

• Chickpeas (Garbanzo Beans): These are the hearty base of the salad, bringing plant-based protein, fiber, and a satisfyingly creamy texture when mashed.
• Greek Yogurt: Acts as a healthier substitute for mayo, offering creaminess and a tangy boost while keeping the salad light.
• Red Onion: Adds a pop of color and a zesty crunch, balancing the creaminess with sharp, savory notes.
• Celery: Brings fresh crunch and moisture, enhancing the salad’s texture.
• Cucumber: Keeps the salad cool and hydrating, while also adding a mild crunch.
• Dijon Mustard: Provides a gentle heat and depth of flavor to the creamy base.
• Lemon Juice: Brightens up the entire mix, cutting through the richness of the yogurt and rounding out the flavors.
• Garlic Powder: Adds a subtle savory undertone that complements the rest of the ingredients.
• Fresh Parsley: A burst of color and freshness that lifts the salad.
• Salt & Pepper: Essential for seasoning and bringing out all the natural flavors.

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How To Make the Mashed Chickpea Salad with Greek Yogurt

Step 1: Mash the Chickpeas

Drain and rinse your canned chickpeas thoroughly. Transfer them to a large bowl and use a potato masher or fork to mash them. Aim for a mix of smooth and chunky textures.

Step 2: Mix the Creamy Base

In a separate small bowl, whisk together the Greek yogurt, Dijon mustard, lemon juice, garlic powder, salt, and pepper until smooth and creamy.

Step 3: Add the Crunchy Veggies

Finely chop the red onion, celery, and cucumber. Add them to the mashed chickpeas along with the chopped fresh parsley.

Step 4: Combine Everything

Pour the yogurt mixture over the chickpea-veggie mix and stir gently with a rubber spatula until everything is well coated and evenly distributed.

Step 5: Taste and Adjust

Give the salad a quick taste and adjust the seasoning if needed. Add more lemon juice for tang or a pinch of salt for more flavor.

Step 6: Serve or Chill

Serve immediately on toast, in lettuce cups, or stuffed into pita pockets. Alternatively, refrigerate for at least 30 minutes to let the flavors meld for even better results.

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Serving and Storing Your Mashed Chickpea Salad with Greek Yogurt

This salad is incredibly versatile when it comes to serving. You can scoop it onto toast or crackers for a simple snack, pack it into lettuce wraps for a low-carb lunch, or pile it into pita bread for a heartier meal. It also makes a fantastic topping for baked sweet potato halves—a gorgeous contrast of textures and temperatures.

For storing, keep the salad in an airtight container in the refrigerator for up to 4 days. The flavors actually improve after a few hours as the ingredients marinate together. If the salad becomes slightly watery over time (from the cucumbers), just give it a quick stir before serving.

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Frequently Asked Questions

What can I use instead of Greek yogurt?

You can substitute Greek yogurt with plain regular yogurt, sour cream, or a dairy-free yogurt alternative like coconut or cashew yogurt for a vegan version.

Can I use dried chickpeas instead of canned?

Absolutely. Just make sure to soak and cook them thoroughly before mashing. You’ll need about 1.5 cups of cooked chickpeas to replace one 15-ounce can.

How chunky should I mash the chickpeas?

That depends on your texture preference. For a creamier spread, mash more thoroughly. For a chunkier bite, leave more whole pieces.

Is this recipe good for meal prep?

Yes! It holds up well in the fridge for several days, making it a great option for grab-and-go lunches or quick snacks throughout the week.

Can I add other mix-ins?

Definitely. Try chopped bell pepper, shredded carrots, capers, or even a pinch of paprika or cumin for added depth.

Is this salad gluten-free?

The salad itself is gluten-free. Just be sure to serve it with gluten-free bread or wraps if you’re avoiding gluten entirely.

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Want More Salad Ideas with a Twist?

If you’re into fresh, protein-packed meals like this Mashed Chickpea Salad with Greek Yogurt, you’ll love exploring these vibrant options next:

• Classic Greek Salad Recipe for a Mediterranean plate full of tang and crunch.
• Baked Greek Yogurt Chicken for a protein-rich dinner that uses yogurt in a whole new way.
• Roasted Parmesan Green Beans for a crispy, savory veggie side.
• Avocado Boat Dip if you love creamy textures with a burst of lime.
• Green Olive and Feta Cheese Dip to keep the Mediterranean vibes going strong.

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Save This Pin For Later

📌 Save this recipe to your Pinterest board so it’s always ready when you need a healthy lunch idea.

You can also find more fresh and feel-good recipes like this one over on my Pinterest board: Kitchen By Kate.

I’d love to hear how you made this your own. Did you toss in extra veggies or swap out the yogurt? Share your twist in the comments!

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