If you’re craving a simple, nourishing, and delicious lunch idea, this chickpea tuna salad is a must-try. It’s one of those rare recipes that checks all the boxes: quick to make, loaded with whole-food plant-based ingredients, high in protein and fiber, and 100% satisfying—without any processed vegan mayo or mock meats.
Whether you’re new to plant-based eating or just need a fresh idea for meal prep, this healthy vegan twist on a classic will become a go-to.
Why I Love This Recipe
This chickpea tuna salad is more than just a vegan version of the traditional tuna salad—it’s an upgrade. Here’s why it earns a regular spot in my weekly rotation:
- It’s high-protein & fiber-rich – thanks to chickpeas, flaxseeds, and plant yogurt.
- Totally oil-free and mayo-free – so it supports heart health and weight goals.
- Budget-friendly – made with pantry staples and simple vegetables.
- Meal-prep perfection – it keeps well in the fridge for 3–4 days.
- Customizable – great as a sandwich, salad topper, wrap filling, or dip.
If you’re following my 4-Week Vegan Meal Plan (perfect for busy moms, beginners, and anyone wanting plant-based meals on autopilot), this recipe fits in beautifully as a quick lunch option you can prep once and enjoy all week.
Ingredients You’ll Need
Everything in this salad is real, whole, and nourishing. Here’s what you’ll need:
Base:
- 1½ cups cooked chickpeas (or 1 can, drained and rinsed)
- 1 celery stalk, finely chopped
- 2 tbsp red onion, finely diced
- 1 small dill pickle (or 1 tbsp capers), chopped
- 1 tbsp fresh dill or parsley (optional but recommended)
For the creamy dressing:
- 2 tbsp unsweetened plant-based yogurt (or ¼ mashed avocado)
- 1 tsp Dijon mustard
- 1 tbsp lemon juice
- 1 tbsp ground flaxseed or chia seeds (for texture and omega-3s)
- ½ tsp garlic powder
- ½ tsp onion powder
- Sea salt & black pepper, to taste
Optional “Sea Flavor”:
- 1 sheet of nori (shredded or crumbled finely)
How to Make the Best Vegan Chickpea Tuna Salad
This recipe is all about keeping it simple—and the results are incredible.
- Mash the chickpeas in a large bowl using a fork or potato masher. Leave some texture for a satisfying bite.
- Add the chopped veggies and herbs: celery, red onion, pickle or capers, and optional fresh dill.
- In a separate bowl, whisk the yogurt (or avocado), lemon juice, mustard, flaxseed, and seasonings until smooth.
- Mix everything together until well combined. Taste and adjust seasoning.
- Let the salad rest in the fridge for 15–20 minutes for best flavor—though it’s delicious right away too!
How to Eat Chickpea Tuna Salad (7 Creative Ways)
This recipe is endlessly versatile, making it easy to enjoy multiple times without getting bored. Here are some of my favorite ways to serve it:
- Sandwich – On toasted whole grain or gluten-free bread with lettuce and tomato.
- Wrap – In a collard leaf, nori sheet, or whole wheat wrap.
- Salad topper – Add a generous scoop to mixed greens, quinoa, or grain bowls.
- Stuffed veggies – Fill bell peppers, cucumbers, or avocado halves.
- Cracker dip – Serve with whole grain crackers, rice cakes, or veggie sticks.
- Tuna melt-style – Use vegan cheese on a sandwich and toast it for a warm, gooey twist.
- On baked sweet potato – Super filling and nutrient-rich.
Health Benefits of This Vegan Chickpea Tuna Salad
This isn’t just comfort food—it’s true nourishment. Here’s a quick nutritional breakdown:
| Nutrient | Approx per serving |
|---|---|
| Calories | ~180 |
| Protein | 9–11g |
| Fiber | 6–8g |
| Healthy fats | ~4g (from flaxseed and yogurt/avocado) |
| Sugar | <1g |
| Cholesterol | 0g |
Why it’s great for you:
- Chickpeas give plant-based protein and slow-digesting carbs.
- Flaxseed adds healthy omega-3s for brain and hormone support.
- Nori (if used) contains iodine for thyroid function.
- Yogurt or avocado brings gut-friendly fats and creaminess without processed oils.
This recipe fits well into a plant-based weight loss plan or simply a cleaner lifestyle. It’s even toddler-friendly!
Chickpea Tuna Salad FAQ
Can I use canned chickpeas?
Yes! Just rinse and drain well. Aim for low-sodium if possible.
What’s the best plant-based yogurt for this?
Choose unsweetened and unflavored—like soy, cashew, or almond yogurt with no added sugars.
How long does this keep?
Store it in an airtight container in the fridge for up to 4 days. Stir before serving.
Can I freeze chickpea tuna salad?
Freezing isn’t ideal—it changes the texture. For best results, enjoy fresh or chilled from the fridge.
Is it toddler/kid-friendly?
Yes! Just skip the nori and onions if needed, and mash it a bit more for younger eaters.
Make It Part of Your Weekly Vegan Meal Prep
If you’re tired of guessing what’s for lunch every day, this chickpea tuna salad is your new best friend. It takes 10 minutes to prep and holds up well in the fridge—perfect for grab-and-go sandwiches, wraps, or bowls.
Looking for more simple, family-friendly vegan meals?
Get my 4-Week Vegan Meal Plan — it’s a comforting, budget-friendly meal plan that work for real life.
More Recipes You’ll Love
To round out your plant-based lunch game, try pairing this salad with:
Final Thoughts
This chickpea tuna salad proves that healthy, plant-based eating doesn’t have to be complicated—or boring. It’s a wholesome, satisfying, protein-rich dish that works in a dozen different ways, perfect for busy weekdays or gentle weekend lunches.
If you’re on a journey to simplify your meals, nourish your body, and stay consistent with plant-based living, this recipe is a perfect place to start.
Try it, share it, and tag me if you make it—I’d love to see your creations!
