Avocado Chickpea Salad

Gluten FreeDairy FreeLunchDinnerVegan
Written By Stephanie Flinn

Let’s be real—sometimes lunch sneaks up on us like a ninja and we’re left staring into the fridge, wondering if coffee counts as a meal. (Spoiler alert: it doesn’t.)

Enter this quick and easy Avocado Chickpea Salad: it’s creamy, fresh, full of texture, and packed with fiber and plant-based protein to keep you full and energized. Whether you’re powering through back-to-back meetings, chasing kids, or just need something no-fuss but still nourishing, this salad’s got your back.

Make it a main, a side, or toss in some canned tuna for a protein upgrade—either way, it’s a winner.

A vibrant bowl of avocado chickpea salad made with creamy mashed avocado, canned chickpeas, cherry tomatoes, fresh cilantro, and lemon juice. This easy plant-based salad is a healthy, protein-packed lunch or dinner option that's ready in under 10.

A vibrant bowl of avocado chickpea salad made with creamy mashed avocado, canned chickpeas, cherry tomatoes, fresh cilantro, and lemon juice. This easy plant-based salad is a healthy, protein-packed lunch or dinner option that’s gluten-free, dairy-free, and ready in under 10 minutes.

🌿 Ingredients

  • 1 x 14 oz can chickpeas, drained and rinsed

  • 1 medium ripe avocado, peeled, pitted, and mashed

  • 1 cup cherry tomatoes, halved

  • Juice of 1 medium lemon

  • Handful of fresh cilantro, chopped

  • Optional: 5 oz canned tuna in water, drained

  • Sea salt + fresh cracked black pepper to taste

🥗 How to Make It

  1. In a bowl, mash the avocado and mix it with lemon juice. This creamy, tangy base is your dressing—no bottled stuff needed.

  2. Stir in the chickpeas, tomatoes, and tuna (if using).

  3. Add the chopped cilantro and give it all a loving toss.

  4. Season with sea salt and black pepper to taste.

  5. Serve it up! You can eat it solo, scoop it into lettuce cups, stuff it in a pita, or serve as a side with grilled protein.

💡 Pro Tips

  • Make-Ahead Hack: Chop the tomatoes, rinse the chickpeas, and mix the dry stuff ahead of time. Just wait to add the avocado + lemon juice until right before serving to keep it fresh.

  • Storage: Keeps well for 2–3 days in the fridge (just press plastic wrap directly onto the salad surface to reduce browning).

  • Add-ins: Crumbled feta, diced cucumber, or a dash of cumin or smoked paprika can take it in new directions.

Why You’ll Love It

  • Ready in 10 minutes flat

  • Balanced with healthy fats, fiber, and protein

  • Totally meal-prep friendly

  • Naturally gluten-free and dairy-free

  • It just feels like sunshine in a bowl

Want more recipes like this one that keep it clean, quick, and doable—even on your busiest days? Come hang out with me on Instagram for tips, real talk, and easy meals that work with your life, not against it.

Stephanie Flinn