If your meal prep has been feeling a little beige lately, this High-Protein Chickpea Feta Avocado Salad is your refresh button. It’s creamy, salty, crunchy, and bright in all the right ways—and it doesn’t need a stove.
It’s also the kind of lunch that makes you feel like you have your life together: simple ingredients, big flavor, and enough protein to keep you full through meetings, errands, or that “just one more episode” afternoon.
Why You’ll Love This
This salad is meal-prep friendly, high-protein, and actually satisfying thanks to chickpeas, feta, and Greek yogurt. The lemony dressing keeps it fresh, the avocado adds creamy richness, and it holds up well for make-ahead lunches when you store it smart.
Ingredients
- 2 (15-ounce) cans chickpeas, rinsed and drained well
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 cup red onion, finely diced
- 1/2 cup roasted red peppers (from a jar), chopped (optional but so good)
- 1/3 cup fresh parsley, chopped
- 1/4 cup fresh dill, chopped (or 1 tablespoon dried)
- 4 ounces feta cheese, crumbled
- 2 ripe avocados, diced
- 1/2 cup plain Greek yogurt (2% or whole)
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice (about 1 lemon)
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup (optional, balances the lemon)
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon black pepper
- Pinch of red pepper flakes (optional)
How to Make It
- Rinse and drain the chickpeas, then pat them dry with a clean towel or paper towels. (Less water = better texture and less watery dressing.)
- Chop the cucumber, tomatoes, red onion, roasted red peppers (if using), parsley, and dill. Add everything to a large mixing bowl.
- Add the chickpeas to the bowl and gently toss to combine with the veggies and herbs.
- In a small bowl or jar, whisk together the Greek yogurt, olive oil, lemon juice, Dijon mustard, honey (if using), salt, pepper, and red pepper flakes (if using) until smooth and creamy.
- Pour the dressing over the chickpea mixture and stir until everything is evenly coated.
- Add the crumbled feta and fold it in gently so it doesn’t disappear into the dressing.
- Right before serving (or right before storing, if you’re okay with slightly softer avocado), add the diced avocado and gently toss once or twice.
- Taste and adjust: more lemon for brightness, more salt for punch, or an extra drizzle of olive oil if you want it a little richer.
Tips for the Best Results
- Dry your chickpeas. This is the easiest way to keep the salad from getting watery in the fridge.
- Use firm-ripe avocados. If they’re super soft, they’ll mash when you stir and turn the salad more “chickpea mash” than salad.
- Let the onion chill out. If raw onion feels intense, soak the diced onion in cold water for 5–10 minutes, then drain well before adding.
- Feta matters. Block feta crumbled by hand is creamier and less dry than pre-crumbled.
- Go heavy on herbs. Parsley and dill make this taste fresh even after a day or two in the fridge.
- Meal prep like a pro. Store avocado separately (or add right before eating) for the prettiest, freshest result.
Variations
- Add extra protein: Stir in shredded rotisserie chicken, diced turkey, or a can of drained tuna. (If using tuna, add a little extra lemon.)
- Make it vegan: Swap feta for a dairy-free feta alternative and use a plant-based yogurt.
- Make it spicy: Add chopped jalapeño, a pinch of cayenne, or a drizzle of chili crisp on top (right before eating).
- Make it more filling: Mix in cooked quinoa, farro, or couscous for a hearty grain bowl vibe.
- Change the crunch: Add chopped bell pepper, diced celery, or toasted pumpkin seeds.
- Turn it into a wrap: Spoon it into a tortilla or pita with extra greens for an easy packed lunch.
Storage & Reheating
Store this salad in airtight containers in the fridge for up to 3 days. For best meal prep results, store the diced avocado separately and add it right before eating; if it’s already mixed in, it’s still safe and tasty, just a bit softer and more browned. No reheating needed—this one is meant to be served cold (or lightly cool room temp).
FAQ
How high-protein is this salad, really?
Between chickpeas, feta, and Greek yogurt, it’s a solid high-protein option for a meatless meal prep lunch. Exact protein depends on your portions and brands, but you’re getting protein from multiple sources (plus lots of fiber), which is why it’s so filling.
Can I meal prep this without the avocado turning brown?
Yes—store the avocado separately and add it right before eating. If you want to prep it all together anyway, toss the diced avocado with extra lemon juice first and press plastic wrap directly onto the salad surface in the container to reduce air contact.
Is this meant to be eaten as a salad or more like a dip?
Both. Eat it as a salad on its own, pile it over greens, or scoop it up with pita chips, crackers, or sliced cucumbers. If you mash some chickpeas and avocado while mixing, it gets more “dip-adjacent” and super spreadable.
Can I make it dairy-free?
Totally. Use a dairy-free plain yogurt and swap the feta for a dairy-free feta alternative (or add extra olives and a pinch more salt for that briny vibe). The flavor will shift a bit, but it still works great for meal prep.
What should I serve with chickpea feta avocado salad for meal prep lunches?
It pairs perfectly with pita wedges, toasted sourdough, or whole grain crackers. For a fuller meal, add a side of fruit, a hard-boiled egg (if not vegetarian), or toss the salad into a grain bowl with quinoa and extra veggies.