Lunchtime doesn’t always allow much time for cooking. You just want something simple and easy that will power you through the afternoon. This sandwich is quick and easy while still being wholesome and tasty.
MyFitnessPal teamed up 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 digestion and helping you feel fuller longer, and this recipe really packs it in (1). Chickpeas are a great source of fiber, as well as protein, which has a plethora of benefits ranging from muscle and immune health to providing energy (2).
Though this recipe uses chickpeas instead of seafood, it still satisfies a classic tuna sandwich craving. “The chickpeas offer a hearty, tuna-like texture, while the celery and red onions add a nice crunch,” says Belardo.
Tuna salad sandwiches are just as satisfying 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 mayo
- ½ cup celery, finely diced
- ¼ cup red onion, finely diced
- 1 tsp Dijon mustard
- 1/8 tsp black pepper
- 2 slices whole grain seeded bread, lightly toasted
Directions:
In a medium bowl, mash the chickpeas with a fork until mostly broken down but still slightly chunky. Add the vegan mayo, celery, red onion, and Dijon mustard, and stir until well combined. Season with black pepper to taste.
Spread the chickpea salad evenly over one slice of bread, then top with the second slice to make a sandwich.
Serves: 1 | Serving Size: 1 sandwich
Nutrition (per serving): Calories: 626, Total fat: 36g, Saturated Fat: 3g; Monounsaturated Fat: 22g; Polyunsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 923mg; Carbohydrates: 66g; Fiber: 15g; Sugar: 14g; Protein: 19g
Nutrition Bonus: Calcium: 14%; Iron: 21%; Potassium: 598mg; Vitamin A: 1%; Vitamin C: 8%
Originally published July 2024; Updated March 2026
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