This High-Protein Chickpea Salad with Feta and Avocado is the kind of meal that looks like you tried way harder than you did. It’s bright, creamy, salty, and crunchy in all the right ways—aka ideal for lunch, meal prep, or a “I need something real but fast” dinner.
Chickpeas bring the staying power, feta brings the bold flavor, and avocado makes everything feel luxe. Toss it together in one bowl and you’re basically done.
Why You’ll Love This
It’s high-protein, no-cook, and genuinely satisfying—thanks to hearty chickpeas, tangy feta, and creamy avocado—plus it’s easy to customize with whatever veggies and herbs you have hanging out in the fridge.
Ingredients
- 2 (15-ounce) cans chickpeas, drained, rinsed, and patted dry
- 1 cup cucumber, diced (about 1 small/medium cucumber)
- 1 cup cherry tomatoes, halved
- 1/2 cup red onion, finely diced
- 1/2 cup crumbled feta cheese
- 1 large ripe avocado, diced
- 1/4 cup chopped fresh parsley (or cilantro, if that’s your vibe)
- 1/4 cup chopped fresh mint (optional but very good)
- 1/4 cup extra-virgin olive oil
- 3 tablespoons fresh lemon juice (about 1 large lemon)
- 1 teaspoon Dijon mustard
- 1 small garlic clove, grated or minced
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon black pepper
- 1/2 teaspoon dried oregano (or 1 teaspoon fresh)
- Optional: 1/2 teaspoon honey or maple syrup to balance the lemon
How to Make It
- Drain and rinse the chickpeas, then pat them dry with a clean towel or paper towels. This helps the dressing cling and keeps the salad from getting watery.
- In a large bowl, add chickpeas, cucumber, cherry tomatoes, and red onion. Give it a quick toss.
- In a small bowl or jar, whisk (or shake) together olive oil, lemon juice, Dijon, garlic, salt, pepper, oregano, and honey/maple (if using) until emulsified.
- Pour the dressing over the chickpea mixture and toss until everything is evenly coated. Let it sit for 5 minutes so the flavors can do their thing.
- Add the parsley (and mint if using) and toss again.
- Gently fold in the diced avocado and crumbled feta. Try not to overmix—avocado likes to go from “cute cubes” to “mash” very quickly.
- Taste and adjust: more salt for punch, more lemon for brightness, or a drizzle more olive oil if you want it silkier.
- Serve right away, or chill for 15–30 minutes if you prefer it extra refreshing.
Tips for the Best Results
- Dry the chickpeas. It takes two extra minutes and makes the salad taste fresher and less diluted.
- Use a ripe-but-firm avocado. If it’s too soft, it’ll disappear into the salad when you toss.
- Dice your veggies evenly. Small, similar-sized pieces make every bite balanced (and more scoopable).
- Let the dressing sit on the chickpeas first. Chickpeas soak up flavor like a sponge, so give them a few minutes before adding avocado.
- Go easy on the salt at first. Feta is salty, so taste after you add it and then adjust.
- Fresh lemon is non-negotiable. Bottled lemon juice tastes flat here—fresh keeps it bright.
Variations
- Add more protein: Stir in shredded rotisserie chicken, canned tuna, or hard-boiled eggs to make it even heartier.
- Make it dairy-free: Swap feta for a dairy-free feta alternative, or use chopped olives for that salty bite.
- Spice it up: Add crushed red pepper flakes, a pinch of cayenne, or a spoonful of harissa in the dressing.
- More crunch: Toss in chopped bell pepper, radishes, or toasted pepitas/sunflower seeds.
- Mediterranean upgrade: Add kalamata olives and a handful of arugula or baby spinach right before serving.
- Turn it into a meal bowl: Serve over quinoa, brown rice, or farro to make it extra filling.
Storage & Reheating
Store leftovers in an airtight container in the fridge for up to 2 days. Since avocado can brown, it’s best to add avocado fresh if you’re meal prepping—store the salad base and dressing separately, then dice and fold in avocado right before eating. This salad is meant to be served cold or room temp, so no reheating needed.
FAQ
How do I keep the avocado from turning brown?
Avocado browns when it’s exposed to air. For best results, add it right before serving. If you’re storing leftovers, press plastic wrap directly onto the surface of the salad (or store in a smaller container so there’s less air), and add an extra squeeze of lemon on top.
Can I make this chickpea salad ahead of time?
Yes—just prep it smart. Mix the chickpeas, veggies (except avocado), herbs, feta, and dressing up to 24 hours ahead. Store chilled, then fold in diced avocado right before serving so it stays green and creamy.
What can I use instead of feta?
Goat cheese is a great swap if you want something creamy and tangy. For a milder option, try cubed mozzarella. If you want that salty pop without dairy, add chopped kalamata olives or a spoonful of capers.
Is this actually high-protein?
Yes. Chickpeas bring solid plant-based protein and fiber, and feta adds more protein plus fat for satisfaction. If you want to boost it further, add chicken, tuna, or a couple of hard-boiled eggs.
What’s the best way to serve this salad?
It’s super flexible: scoop it with pita chips, stuff it into a pita, pile it on toast, serve it over greens, or eat it straight from the bowl. If you’re packing it for lunch, keep the avocado separate until you’re ready to eat.