Easy Chickpea Salad Sandwich Filling
If you’re looking for a simple, protein-rich vegetarian lunch that actually keeps you full and focused, this chickpea salad sandwich filling is one of my go-to recipes.
It’s quick to make, easy to prep ahead, and incredibly versatile — perfect for busy workdays, low-energy days, or when decision fatigue hits hard.
Why Chickpeas Are Great for Brain & Gut Health
Chickpeas are rich in:
Plant-based protein → supports neurotransmitters like dopamine
Fiber → helps stabilize blood sugar and support gut health
Complex carbohydrates → steady, long-lasting energy
Balanced meals like this can make a noticeable difference in focus, mood, and afternoon energy — especially for people with ADHD.
Chickpea Salad Sandwich Filling Recipe
Ingredients
1 can chickpeas, rinsed and drained
¼ cup red onion, finely chopped
¼ cup parsley, finely chopped
3 tsp mayo (I use avocado-oil mayo, and if i have time, I’ll make my homemade mayo)
1 tbsp mustard
Juice from 1 lemon wedge
½ tsp garlic powder
¼ tsp salt & pepper
Instructions
Mash chickpeas until chunky but spreadable.
Add remaining ingredients and mix well.
Taste and adjust seasoning as needed.
Serve in a sandwich, wrap, lettuce cup, or with crackers and veggies.
How to Boost Protein
If you want this chickpea salad to be more filling or higher in protein, here are a few easy swaps and add-ons:
Swap the mayo for Greek yogurt or cottage cheese
Serve it on sprouted or high-protein bread
Make it into a sandwich on my protein bagels
Add halloumi, grilled chicken, or tofu to the sandwich
Pair it with a side of quinoa or lentil salad
These small changes help keep blood sugar steady and make this lunch more supportive for focus and energy.
Serving Ideas
This chickpea salad works beautifully as:
A sandwich on sprouted bread
A protein bagel sandwich
A wrap or lettuce cup
A lunch bowl with greens and quinoa
It’s flexible and perfect for meal prep.
Meal Prep Tips
Keeps well in the fridge for 3–4 days
Great for quick lunches, school lunches, or snack plates
Make once, eat multiple ways
