This Chickpea “Tuna” Salad Sandwich is one of those magical recipes that feels like comfort food but still checks all the nourishing, wholesome boxes. It’s creamy, punchy, totally satisfying, and 100% plant-based. It’s the kind of lunch that has me doing a little happy dance in the kitchen—and I promise, once you try it, you’ll be hooked too!
Why You’ll Love This Recipe
I first made this on a whim when I was craving a nostalgic tuna sandwich, but wanted something lighter and totally vegan. One bite and it was instant love—zesty, creamy, and perfect between two slices of hearty bread.
- Quick and easy—ready in under 15 minutes
- No cooking required (hello, time saver!)
- Perfect for meal prep or lunchboxes
- Protein-packed and super filling
- Customizable with your favorite mix-ins
Ingredients Breakdown
Essentials
- 1 (15 oz) can chickpeas, drained and rinsed
- 1/4 cup vegan mayo
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- 1 tablespoon capers (optional, but delicious!)
- 1/4 cup finely diced celery
- 2 tablespoons finely diced red onion
- Salt and black pepper to taste
- Whole grain bread or sandwich rolls, for serving
- Lettuce, tomato, avocado, or any sandwich toppings you like
Pro Tips
- If you don’t have vegan mayo, mashed avocado works beautifully as a swap.
- Use a potato masher or fork to mash the chickpeas—leave a few whole for texture.
- Add a pinch of kelp granules or crushed nori for a hint of ocean-y flavor.
- This salad also makes a killer lettuce wrap or stuffed pita filling.
Step-by-Step Instructions
- In a mixing bowl, mash the chickpeas using a fork or potato masher until mostly broken down but still a bit chunky.
- Add the vegan mayo, Dijon mustard, lemon juice, and capers (if using). Stir to combine.
- Fold in the celery and red onion. Season with salt and pepper to taste. Mix until well combined.
- Toast your bread if desired, then layer on generous scoops of the chickpea salad.
- Add your favorite sandwich toppings like lettuce, tomato, or avocado.
- Serve immediately or refrigerate the salad mixture for up to 3 days.
Chef’s Tips and Tricks
- Don’t skip the lemon juice—it brightens up the whole dish and mimics traditional tuna salad’s tang.
- If your chickpeas are too firm, microwave them for 30 seconds before mashing.
- Taste as you go and adjust seasoning—every brand of mustard and mayo has a slightly different zing.
- Double the batch—it’s seriously addictive and makes a great grab-and-go meal.
Recipe Variations and Serving Suggestions
- Add chopped pickles or relish for extra tanginess.
- Mix in shredded carrots or diced bell peppers for a veggie boost.
- Use as a dip with crackers or veggie sticks instead of a sandwich filling.
- Swap bread for lettuce wraps or tortillas for a low-carb option.
- Top with fresh herbs like parsley or dill for a fresh finish.
FAQs
Can I make this ahead of time?
Absolutely! Store it in an airtight container in the fridge for up to 3 days. It actually gets better as the flavors meld.
Is this gluten-free?
The filling is naturally gluten-free—just serve it with gluten-free bread or wraps to keep the whole sandwich gluten-free.
Can I freeze chickpea “tuna” salad?
I don’t recommend freezing it, as the texture can get a bit wonky. It’s best enjoyed fresh from the fridge.
Recipe Card
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Ingredients:
- 1 (15 oz) can chickpeas, drained and rinsed
- 1/4 cup vegan mayo
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- 1 tablespoon capers (optional)
- 1/4 cup finely diced celery
- 2 tablespoons finely diced red onion
- Salt and black pepper to taste
- Whole grain bread or sandwich rolls
- Lettuce, tomato, avocado for topping
Instructions:
- Mash chickpeas in a bowl until chunky.
- Add vegan mayo, mustard, lemon juice, and capers; mix well.
- Fold in celery and red onion. Season with salt and pepper.
- Scoop onto bread with desired toppings and enjoy!
Nutrition: ~280 calories per serving (without bread/toppings)
If you try this chickpea “tuna” salad, I’d love to hear how you made it your own! Leave a comment below, rate the recipe, and don’t forget to tag me on Instagram @thekitchensaid with your delicious creations. 🥪💛
