Smashed Chickpea & Avocado Salad Sandwich

By Maria Lichty

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Quick Summary

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! 

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Are you ready for the best healthy sandwich recipe? This Smashed Chickpea & Avocado Salad Sandwich is my all-time favorite. Two of my favorite ingredients, chickpeas and avocado, come together to create the most amazing salad sandwich.

It is kind of a twist on egg salad, but there are no eggs involved. The creaminess comes from smashed chickpeas and avocado! I promise you won’t miss the eggs because this vegan salad is amazing! I could eat it every day for lunch…and some weeks I do:)

It’s easy, healthy, fresh, and so delicious! And even my boys like this one! Sometimes, they even help me make it. They love smashing the chickpeas and avocado with a fork! Fun times in the kitchen!

smashed chickpea avocado salad sandwich

Chickpea Avocado Salad Ingredients

You only need a few ingredients to make this recipe!

  • Chickpeas– I use canned chickpeas for convenience, just rinse and drain them!
  • Avocado– make sure the avocado is ripe!
  • Cilantro– if you don’t care for cilantro, you can use fresh basil.
  • Green onion– red onion works well too!
  • Lime juice– use fresh lime juice. It will keep the avocado from browning and it adds a nice citrus kick. If you are using basil, go with fresh lemon juice!
how to make smashed chickpea salad sandwich

How to Make Smashed Chickpea Avocado Salad

You can make this chickpea salad in just a few minutes!

  • Rinse and drain the chickpeas. Place on a paper towel. I like to roll them around and remove some of the outer skins. This step is optional, but it makes the salad a little extra creamy!
  • 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.
  • That’s it! I told you it was easy!
easy chickpea avocado salad sandwich

Serving Suggestions

I love this chickpea salad because you can serve it up in a variety of ways!

  • Spread the salad on bread and top with your favorite sandwich toppings. I like to add fresh spinach leaves, sprouts, or arugula. Tomato slices are also nice!
  • Serve as a dip for cut up veggies, crackers, and pita chips.
  • Stuff the salad inside a pita pocket.
  • Place the salad on top of a bed of greens and add your favorite salad toppings!
  • Spread on top of a rice cake.

If you are looking for a quick and healthy lunch idea, make this Smashed Chickpea & Avocado Salad. It is the perfect lunch for a busy weekday, work lunch, picnic, day at the pool, road trip, etc. You can’t go wrong! It is one of my favorite recipes and I hope you like it too!

More Sandwich Recipes:

healthy smashed chickpea salad sandwich

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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 114 votes


  • 15 ounces chickpeas or garbanzo beans, canned
  • 1 large ripe avocado
  • 1/4 cup fresh cilantro, chopped
  • 2 tablespoons chopped green onion
  • 1 lime, juiced
  • 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.


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.


Calories: 344kcal, Carbohydrates: 46g, Protein: 14g, Fat: 14g, Saturated Fat: 2g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 7g, Sodium: 16mg, Potassium: 767mg, Fiber: 15g, Sugar: 8g, Vitamin A: 271IU, Vitamin C: 13mg, Calcium: 83mg, Iron: 5mg

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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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4.64 from 114 votes (50 ratings without comment)

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  1. 5 stars
    This recipe is really simple and delicious and filling. I love it with crackers or sprouted bread with arugula.

  2. 5 stars
    This is a very good recipe and gave me a starting point to add a little extra to make it my own. I added some chopped celery, garlic powder, onion powder and also come dill. Thank you so much for your recipe 🙂

  3. So you take an easy dish and suggest making it super labor intensive by peeling one by one, two cans of chickpeas?? Is there another way??

  4. This looks yummy. Can you tell me if the nutritional information includes 2 slices of bread or is that separate? Thank you,

  5. 5 stars
    Omg!!! Just made this today.
    Had to use sweet onion in the place of green onion, fresh basil in the place of cilantro, and lemon in the place of lime. Still turned out fantastic!!! Added garlic powder along with the salt n pepper.
    Thank you for this easy and healthy recipe!

  6. 5 stars
    What a delicious recipe with no added oil. Two of my favorite plant-based ingredients and will sure give it a try. Warm regards, Nancy Andres @ Colors 4 Health

  7. 4 stars
    I loved the combination of avocado and Chickpeas, but I found the recipe dry and a bit bland. I know I can add more lemon and herbs, but wanted to try the recipe as created first.

  8. Love the idea but is there any way to keep the avocado from turning brown or do I just have to use it up the same day I make it?

    1. The citrus helps. You can also press plastic wrap against the salad tightly and that helps!

    2. Hi Becky, I can’t remember where I learned this but when I make too much guacamole and have leftover I put it in a airtight container which I then bang down hard on the counter to make sure that there’s no air bubbles in it. Then I gently add cold water to about a half an inch over top and put the lid on and it keeps in the fridge for days with absolutely no browning. I assume this would work with this recipe as well. I’m making it this weekend so will check it out myself if I happen to have leftovers.

  9. 5 stars
    Quick and easy, but tasty! We like to make this for picnic lunches! We use cracked wheat bread and add sprouts

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