Smashed Chickpea & Avocado Salad Sandwich

Smashed Chickpea Avocado Salad Sandwich is the perfect healthy lunch or dinner! This easy smashed chickpea salad can be eaten as a sandwich or served on greens, rice cakes, toast, or eaten as a dip with crackers or veggies! 

Smashed Chickpea Avocado Salad Sandwich

I’ve never liked egg salad, potato salad, or macaroni salad. Don’t get me wrong, I love salads, just not the mayonnaise based kind. I can’t stand mayo! Well, I recently created a creamy salad that I love and there is no mayonnaise involved. This Smashed Chickpea & Avocado Salad Sandwich gets it’s creaminess from the avocado! It is my new favorite sandwich. I could eat it every day for lunch…and some weeks I do:) I am sharing the recipe today because it is the perfect GREEN sandwich for St. Patrick’s Day tomorrow!

Smashed Chickpea Avocado Sandwich with milk

My lunch time is usually rushed because Caleb needs mama’s attention, so I love that this healthy salad can be made in minutes. The salad is also fun to make because you get to use a fork to smash the chickpeas and avocado together. If you have older children, get them involved and have them help with this step. Caleb is still too young, but someday this will be his job:)

After you get the chickpeas and avocado smashed together, stir in fresh cilantro, green onion, and lime juice. Season with salt and pepper and that is it! I told you it was simple to make. Spread the Smashed Chickpea & Avocado Salad on two slices of bread and you have a sandwich! I like to add fresh spinach leaves to my sandwich. You can also add lettuce, tomatoes, sprouts, etc. Add whatever sandwich toppings you like.

This Smashed Chickpea & Avocado Salad is also great as a dip for veggies, crackers, and pita chips. It is vegetarian, vegan, and gluten free-as long as you use gluten free-bread or serve as a dip with veggies or gluten-free crackers.

If you are looking for a quick and healthy lunch idea, make this Smashed Chickpea & Avocado Salad Sandwich. It is one of my favorite sandwiches and I hope you like it too!

If you like this Smashed Chickpea Avocado Salad, you might also like:

Smashed Chickpea Avocado Salad Sandwich Recipe

Smashed Chickpea & Avocado Salad Sandwich

This Smashed Chickpea & Avocado Salad Sandwich is a great quick and easy lunch option that is good for you too! The salad also makes a great dip!
4.64 from 55 votes


  • 1 15 ounce can chickpeas or garbanzo beans
  • 1 large ripe avocado
  • 1/4 cup fresh cilantro chopped
  • 2 tablespoons chopped green onion
  • Juice from 1 lime
  • Salt and pepper to taste
  • Bread of your choice I use whole wheat bread
  • Fresh spinach leaves or other sandwich toppings: lettuce tomato slices, sprouts, etc.


  • Rinse and drain the chickpeas. Place on a paper towel and remove the outer skins. You can leave them on, but I like to remove them.
  • In a medium bowl, using a fork or potato masher smash the chickpeas and avocado together. Add in cilantro, green onion, and lime juice. Season with salt and pepper, to taste.
  • Spread salad on bread and top with your favorite sandwich toppings. I like to add fresh spinach leaves.
  • Note: This salad also makes a great dip. Serve with cut up veggies, crackers, or pita chips. Also, this salad is best eaten the day it is made because it will turn brown due to the avocado.

Have you tried this recipe?

Leave a comment below and share a photo on Instagram. Tag @twopeasandpod and hashtag it with #twopeasandtheirpod


Smashed Chickpea Avocado Salad Sandwich #chickpea #avocado #salad #sandwich #vegan #vegetarian #healthyrecipe #easyrecipe
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I'm Maria and my husband is Josh. We share a love of cooking, baking, and entertaining. We enjoy creating recipes that are simple, fresh, and family friendly. We love sitting around the table with good food, good conversation, and good friends and family! Our kitchen is always open!
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  1. Thank you for sharing this recipe. I am looking forward to giving it a try. I read that you don’t care for mayo. I was hoping to find a recipe for mayo. Even the best mayo right now doesn’t taste the same. They are way to salty. Maybe its just me. Anyhow thanks again. Have a good day.

  2. 5 stars
    Easy to make. Tasted delicious. A good alternative to tuna salad or chicken salad. Healthy & low calorie.

  3. mayonaise is DISGUSTING…..since going vegan i’ve been looking for a vegan tuna salad type of sandwich idea….will be trying this

  4. 5 stars
    Excellent !!   No limes, used lemon instead and added a little Sriracha on top of an open-faced sandwich on wholegrain bread.   Will definitely  make this again.

  5. Hi,
    Well I was looking for something else on Pinterest and saw your picture.   I’m 70 years old and just discovered Chickpeas and love them.  Have one avocado left and am going to make that sandwich as soon as I finish this comment.  It looks so good!  

  6. I’m new to the whole eating no meat and dairy thing. Ok I’ll be honest, I’m on day 3. So I’m desperately trying to find recipes that will satisfy me. I’m not a huge avocado fan but I gave it a try anyway. It was very good! I will definitely make this again. I used your idea of putting spinach on it and used garlic salt and pepper. I think next time I will try it with some chopped up pickle and see how that tastes. I need a little more crunch. Thanks for keeping me healthy and on the right path!

  7. 5 stars
    Love, LoVe, LOVE!!! We have this a lot, and it’s ALWAYS great! So glad you shared this long ago! We’ve been plant-based for 2 years now, and this is one of our very favorite go-to recipes! Thank you thank you thank you!

    *I’m trying to give it 5 stars but it’s not taking it???!!! 🙁 Just know it deserves the 5 stars and I tried!

  8. 5 stars
    What kind of bread are you serving this on? Silly question I know …..thanks for all the fabulous recipes you share with us .

  9. I haven’t tried this yet but since I’m the only one who will be eating it I plan on adding a bit of mayo because I’ve heard that doing so will keep avocados from turning brown.

  10. 5 stars
    I am hoping you have a tutorial about how to remove the chickpea skins! That took a while and I am sure you do it much faster!!! If not, I am sure I am not the only one who would be interested in seeing one! Thank you!!

  11. 5 stars
    Amazing!! So simple, clean and yummy!! This has become one of our go-to favs. We toast our bread, lightly butter & mayo then top with chopped spinach, chickpea/avocado mixture and top with tomatoes – open face sandwich. May also drizzle balsamic glaze on top next time. Thank you for such a great recipe!!

  12. Loved the recipe.. Just a question.. I would love to give to my daughter(4 Yr) in lunchbox. Will it stay good for 4 hrs i. e till her lunch time?

  13. 3 stars
    Loved the recipe!! Just a question.. I would love to give to my daughter(4 Yr) in lunchbox. Will it stay good for 4 hrs i.8 e till her lunch time?

  14. 5 stars
    Love this! I’ve been making it for about six months now. Today, I realized I didn’t have cilantro. My husband suggested diced dill pickle to give it a kick. That did it! It was perfect. I think I’ll try sweet pickles next time! For those of you who think cilantro taste like soap, pickles are a great alternative in this recipe!

  15. 5 stars
    So good! I used pinto beans since that’s what I had…we all gobbled it up, even my two and four year old boys. Winner!!!

  16. 4 stars
    This is very good and I will experiment with it again. The can I thought was chickpeas turned out to be cannellini beans so I used them anyway. Added some cumin which I like. Used a pie plate to do the mashing. It is a good ‘plug and play’ recipe – my favorite kind.

  17. 5 stars
    This is awesome!! Strange combination of ingredients, but absolutely delicious and “normal “ seeming when following a Whole Foods Plant Based eating plan! Give it a whirl!

  18. 5 stars
    Hi, my names harvey, well halwinder Kaur, the chickpeas out of a tin, they can be used straightaway, after draining them under cold water, several times.Thats when making avocado sandwich.Im just making sure, I’ve never had uncooked chickpeas.

    1. You don’t need to cook the chickpeas that are in a can, just rinse and drain. Enjoy!

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