Lunchtime doesn’t always leave much time for cooking. You just want something simple and easy to get you through the afternoon. This sandwich is quick and easy to make, yet healthy and delicious.
MyFitnessPal has partnered with Dr. Danielle Belardo, one of our scientific advisors, to bring you this high-fiber and vegan chickpea tuna salad sandwich.
fiber is great for slowing down digestion and helping you feel full longer, and this recipe really nails it (1). Chickpeas are a great source fiberas well as protein, which has a wealth of benefits ranging from muscle and immune health to providing energy (2).
Even though this recipe uses chickpeas instead of seafood, it still satisfies that classic tuna sandwich craving. “The chickpeas provide a savory, tuna-like texture, while the celery and red onions add a nice crunch,” says Belardo.
Tuna salad sandwiches are as filling as they are nostalgic, and this recipe offers a fresh vegan twist on an old classic.
Active time: 10 minutes Total time: 10 minutes
Chickpea salad sandwich
Ingredients:
- ½ cup canned low-sodium chickpeas, rinsed and drained
- 3 tbsp vegan mayonnaise
- ½ cup celery, finely diced
- ¼ cup red onion, finely diced
- 1 tsp Dijon mustard
- 1/8 tsp black pepper
- 2 slices of whole wheat bread, lightly toasted
Directions:
In a medium bowl, mash the chickpeas with a fork until mostly chopped but still slightly chunky. Add the vegan mayonnaise, celery, red onion and Dijon mustard and stir until well combined. Season with black pepper.
Spread the chickpea salad evenly on a slice of bread and top with the second slice to form a sandwich.
Servings: 1 | Serving size: 1 sandwich
Nutritional values
Nutritional bonus: Calcium: 14%; Iron: 21%; Potassium: 598 mg; Vitamin A: 1%; Vitamin C: 8%
Originally published July 2024; Updated March 2026
The post Chickpea salad sandwich appeared first MyFitnessPal Blog.
