This Mashed Chickpea Salad with Greek Yogurt is your answer to a fresh, satisfying meal that’s both nourishing and flavorful. Creamy, tangy, and protein-packed, it’s the kind of dish that feels like comfort food but fuels your day with wholesome ingredients. Whether you’re scooping it over a baked sweet potato (as shown!) or tucking it into a pita pocket, this salad delivers big on flavor without the heaviness.

Perfect for meal prepping or quick weekday lunches, this recipe is an easy, no-fuss solution for anyone looking to eat better without sacrificing taste. The Greek yogurt makes it creamy while keeping things light, and the chickpeas offer a great source of plant-based protein and fiber. With crunchy celery, briny capers, and a hint of lemon, every bite is bright and balanced.

What Kind of Chickpeas Should I Use?

Canned chickpeas work perfectly for this recipe. They’re soft, easy to mash, and save time. Just be sure to drain and rinse them well to remove excess sodium and achieve the best texture. If you have the time and prefer using dried chickpeas, soak and cook them ahead of time until tender.

Ingredients for the Mashed Chickpea Salad with Greek Yogurt

Chickpeas: The star of the salad, mashed to a creamy yet chunky consistency for hearty texture.
Greek Yogurt: Adds creaminess and tang, replacing traditional mayo for a lighter twist.
Celery: Brings crunch and a refreshing bite that contrasts perfectly with the creamy base.
Red Onion: Offers a sharp, sweet zing that lifts the entire flavor profile.
Capers: Add salty, briny flavor bursts in every bite.
Dijon Mustard: Introduces depth and a gentle kick.
Lemon Juice: Brightens and balances all the flavors.
Fresh Parsley: Brings in a fresh, herbal note.
Salt & Black Pepper: To season and bring all the ingredients together.

How To Make the Mashed Chickpea Salad with Greek Yogurt

Step 1: Prep Your Ingredients

Drain and rinse your canned chickpeas thoroughly. Dice the celery and red onion, chop the parsley, and juice your lemon.

Step 2: Mash the Chickpeas

In a mixing bowl, use a fork or potato masher to mash the chickpeas. Leave some chunks for texture rather than making it a smooth paste.

Step 3: Stir in the Flavors

Add Greek yogurt, Dijon mustard, lemon juice, salt, and pepper to the mashed chickpeas. Stir to combine.

Step 4: Fold in the Crunch

Mix in the celery, red onion, capers, and fresh parsley. Taste and adjust seasoning as needed.

Step 5: Serve or Store

Serve immediately over sweet potatoes, on toast, in lettuce cups, or as a filling for sandwiches or wraps.

How to Serve and Store Your Mashed Chickpea Salad

This chickpea salad is best served chilled and can be stored in an airtight container in the fridge for up to 4 days. It tastes even better the next day as the flavors meld together. Great for meal preps, lunchboxes, or ready-to-go snacks.

What to Serve With Mashed Chickpea Salad with Greek Yogurt?

Sweet Potatoes

Use it as a hearty topping for roasted sweet potatoes—a nutritious, colorful, and satisfying combo.

Whole Grain Toast

Pile the salad high on your favorite multigrain or sourdough toast for a delicious open-faced sandwich.

Lettuce Cups

Scoop into romaine or butter lettuce leaves for a low-carb, refreshing bite.

Pita Bread or Wraps

Turn it into a wrap with some extra greens and sliced cucumbers.

Crackers or Crostini

Make it a party appetizer or quick snack by serving it with crackers or crostini.

Want More Salad Ideas?

If this chickpea salad inspired your taste buds, check out these satisfying creations:

Cheesecake Fruit Salad for a sweet and creamy side.
Tex-Mex Salad bursting with bold flavors.
Creamy Cranberry Salad perfect for holidays or everyday freshness.
Refreshing Marinated Cucumbers, Onions, and Tomatoes to brighten your plate.
California Spaghetti Salad for a chilled, veggie-packed option.

Save This Pin For Later

Save this delicious idea to your favorite Pinterest board so it’s easy to find when you’re ready to whip it up again.

Tried it with a twist? Maybe a dash of smoked paprika or a handful of chopped nuts? I’d love to hear how you made it your own—drop your tips or questions in the comments below.

Need more inspiration? Explore my daily kitchen creations on Savor Queen on Pinterest. Your next favorite might be waiting there.

Mashed Chickpea Salad with Greek Yogurt

Author: Julia Walton
Total Time: 10 minutes
Yield: 2 servings
Diet: Vegetarian

Print Recipe

Description

Looking for a healthy, quick lunch or a fresh meal-prep idea? This Mashed Chickpea Salad with Greek Yogurt hits all the right notes. Creamy from the Greek yogurt, packed with plant-based protein and fiber from the chickpeas, and finished with zesty lemon and crunchy celery—it’s a wholesome dish that doesn’t skimp on flavor. Whether you’re topping baked sweet potatoes or stuffing it in wraps, it makes a perfect light dinner, healthy snack, or high-protein lunch. This is a must-try for anyone after quick breakfast or lunch ideas, easy recipes, or simply great food ideas that are good for you.