If you’re chasing that “light lunch but still actually satisfying” vibe, this Chickpea Feta Avocado Salad Meal Prep is it. It’s creamy, tangy, crunchy, and comes together fast with mostly pantry + fridge staples.
It also meal preps like a champ for a few days (with one tiny avocado trick), so you can pull it from the fridge and feel instantly put-together—whether you’re at a desk, on a campus, or between errands.
Why You’ll Love This
This salad hits the sweet spot: protein-packed chickpeas, salty feta, buttery avocado, and a bright lemony dressing that keeps everything tasting fresh. It’s no-cook, super customizable, and perfect for portioning into grab-and-go containers for light lunches all week.
Ingredients
- 2 (15-ounce) cans chickpeas, drained and rinsed
- 1 large cucumber, diced (about 2 cups)
- 1 cup cherry tomatoes, halved
- 1/3 cup red onion, finely diced
- 1/2 cup crumbled feta cheese
- 2 ripe but firm avocados, diced
- 1/3 cup chopped fresh parsley (or cilantro)
- 1/4 cup extra-virgin olive oil
- 3 tablespoons fresh lemon juice (plus extra wedges for serving)
- 1 teaspoon Dijon mustard
- 1 small garlic clove, finely grated (or 1/2 teaspoon garlic powder)
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon black pepper
- Optional: 1/2 teaspoon dried oregano or za’atar for a Mediterranean twist
How to Make It
- Rinse and dry the chickpeas. Drain and rinse well, then pat them lightly with a paper towel. This helps the dressing cling instead of turning watery.
- Prep your produce. Dice the cucumber, halve the tomatoes, and finely dice the red onion. Chop your herbs.
- Make the dressing. In a small bowl or jar, whisk together olive oil, lemon juice, Dijon, garlic, salt, pepper, and optional oregano/za’atar until smooth and glossy.
- Build the base salad. In a large bowl, combine chickpeas, cucumber, tomatoes, red onion, and herbs.
- Toss with dressing. Pour about 3/4 of the dressing over the bowl and toss gently. Add more if you like it extra saucy.
- Add feta. Sprinkle in the feta and fold it in gently so it stays a bit chunky (those salty bites are the best part).
- Meal prep the portions. Divide the salad base into 4 containers. If you’re planning ahead for multiple days, keep the avocado separate for now (see next step).
- Add avocado the smart way. For day-one lunches, fold diced avocado into the portion you’ll eat first. For the rest, store diced avocado in a separate small container with a squeeze of lemon and press plastic wrap directly onto the surface, or add avocado right before eating.
- Finish and serve. Give it a quick toss before eating. Taste and adjust with extra lemon, salt, or pepper. Optional: add a drizzle of olive oil and a few extra feta crumbles on top.
Tips for the Best Results
- Use firm-ripe avocados. If it’s super soft, it’ll mash when you toss and you’ll end up with more of a “salad-ish dip” (still good, just different).
- Cut onion small. Tiny dice = flavor without overpowering every bite. If raw onion is too sharp, soak it in cold water for 5–10 minutes, then drain.
- Pat the chickpeas dry. This keeps the salad from getting watery and helps the dressing cling.
- Don’t overdress if meal prepping. Start with 3/4 of the dressing and save the rest to refresh portions later.
- Go heavy on lemon. Lemon is doing double duty: brightening flavor and slowing avocado browning.
- Choose a crunchy cucumber. Persian or English cucumbers are great because they have fewer seeds and don’t leak as much water.
Variations
- Add grains: Stir in cooked quinoa, farro, or couscous to make it more filling (great if your “light lunch” needs to last).
- Make it spicy: Add a pinch of red pepper flakes or diced jalapeño.
- Swap the cheese: Goat cheese is super creamy, or use cubed halloumi (pan-seared first if you’re feeling fancy).
- Add protein: Toss in shredded rotisserie chicken, tuna, or hard-boiled eggs for extra staying power.
- More crunch: Add diced bell pepper, sliced radishes, or toasted pepitas/sunflower seeds.
- Herb switch-up: Basil and mint give it a fresh, summery vibe; dill makes it feel extra Greek-inspired.
Storage & Reheating
Store in airtight containers in the fridge for up to 3–4 days. For the best texture and color, add avocado right before eating or store it separately with lemon. This recipe is meant to be eaten cold, so no reheating needed—just toss and enjoy.
FAQ
How do I keep the avocado from turning brown in meal prep?
Your best move is storing avocado separately and adding it right before eating. If you want it pre-mixed, toss the diced avocado with extra lemon juice and press plastic wrap directly onto the surface (no air gap) in a small container.
How many meal prep lunches does this make?
It makes about 4 light-lunch portions (or 3 bigger portions). If you add grains or extra protein, it’ll stretch even further.
Can I make this Chickpea Feta Avocado Salad ahead for a party instead of meal prep?
Yes—make the salad base and dressing up to a day ahead, then toss together and fold in the avocado right before serving. That keeps everything vibrant and avoids sad, browned avocado.
What should I pack with it to make it a complete lunch?
It’s great with pita chips, toasted pita wedges, or a wrap on the side. You can also spoon it into romaine leaves, stuff it into a pita pocket, or serve it over greens for a bigger salad moment.
Can I use dried chickpeas instead of canned?
Definitely. Cook them until tender (not mushy), cool completely, and use about 3 cups cooked chickpeas to replace the two cans. The texture is amazing, just a little more prep time.