I just made a High Protein Veggie Lunch that keeps me full through meetings and doesn’t taste like rabbit food, so I’m definitely eating it again tomorrow.

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I’m obsessed with this Chicken & Chickpea Salad because it just works. Shredded chicken and chickpeas give it real heft so I don’t fall asleep at my desk after lunch.

I love the tangy dressing and the mix of textures. It’s my go-to One Dish Lunch Ideas pick for rushed weekdays and a solid Meal Prep Salads High Protein choice when I’m prepping for the week.

No fluff, just bright, satisfying bites that actually keep me full. I eat it like it’s the best part of my day.

No shame. I bring leftovers everywhere, zero regrets.

Never boring either. Seriously.

Ingredients

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Basically, shredded chicken, it’s hearty protein and keeps you full.
Plus, chickpeas, they’re creamy-ish and add plant protein.
Cucumber gives cool crunch and clean freshness.
Tomatoes bring juicy pops and bright acidity.
Red onion adds sharp zing and little bite.
Feta’s salty creaminess, it’s totally worth adding.
Avocado makes it silky and a bit indulgent.
Parsley adds fresh herb notes and light green flavor.
Lemon juice brightens everything and cuts through richness.
Olive oil ties ingredients together with smooth mouthfeel.
Dijon gives tangy backbone and sneaky depth.
Garlic brings savory punch, it’s small but mighty.
Cumin adds warm, earthy background if you want it.
Salt wakes flavors up, don’t be shy.
Black pepper gives gentle heat and a bite.
Pinch of red pepper flakes adds a quick kick.
Paprika can add smoky color and subtle warmth.
Greens or pita make it a full, easy meal.

Ingredient Quantities

2 cups cooked shredded chicken (rotisserie or poached), about 8 ounces

1 (15 ounce) can chickpeas, drained and rinsed (about 1 1/2 cups)

1 medium cucumber, diced (about 1 1/2 cups)

1 cup cherry tomatoes, halved

1/4 cup red onion, finely chopped

1/3 cup crumbled feta cheese, optional but recommended

1 ripe avocado, diced, optional

1/4 cup fresh parsley, chopped (or cilantro if you prefer)

Juice of 1 large lemon, about 3 tablespoons

1/4 cup extra virgin olive oil

1 teaspoon Dijon mustard

1 small garlic clove, minced

1/2 teaspoon ground cumin, optional for warmth

1/2 teaspoon salt, plus more to taste

1/4 teaspoon black pepper

Pinch of red pepper flakes or paprika for a little kick, optional

Greens or pita for serving, optional

How to Make this

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1. Drain and rinse the chickpeas, pat them dry with a towel; shred or fluff the cooked chicken if it isn’t already shredded and put both in a large bowl.

2. Dice the cucumber, halve the cherry tomatoes, finely chop the red onion, and chop the parsley; add all to the bowl with the chicken and chickpeas.

3. If using feta, crumble it and add about 1/3 cup to the salad bowl; if using avocado, dice it but hold off adding it until just before serving or packing for meal prep.

4. In a small jar or bowl whisk together the lemon juice, olive oil, Dijon mustard, minced garlic, ground cumin, salt, black pepper, and red pepper flakes or paprika; taste and adjust seasoning.

5. Pour about two thirds of the dressing over the salad and toss gently to combine, making sure the chickpeas and chicken get coated; reserve extra dressing for serving or if you like it saucier.

6. Let the salad sit for 5 minutes so flavors mingle, or refrigerate for up to an hour to deepen the taste; if you’re meal prepping, keep avocado and extra dressing separate.

7. Just before serving, fold in the diced avocado if using and sprinkle the remaining parsley and a little more feta on top for freshness.

8. Serve over greens, spoon into a pita, or pile between bread for a sandwich; it keeps well in the fridge for 3 to 4 days if avocado is added only at serving.

9. Tip: use rotisserie chicken to save time, warm the chickpeas slightly for more flavor absorption, and always taste the dressing last so you can balance acid, oil, and salt.

Equipment Needed

1. Large mixing bowl
2. Colander or sieve (for draining and rinsing chickpeas)
3. Cutting board
4. Chef knife
5. Measuring cups and spoons
6. Small jar or bowl plus a whisk or fork (for the dressing)
7. Salad spoon and fork or tongs (for tossing)
8. Clean kitchen towel or paper towels (for patting chickpeas dry and handling avocado)

FAQ

Q: Can I make this salad ahead of time? A: Yes, you can make the salad 1 day ahead if you keep the avocado out and store the dressing separately. Toss avocado in right before serving so it doesnt go brown

Q: How long will leftovers keep? A: Stored in an airtight container in the fridge the salad (without avocado) will last 3 to 4 days. Chickpeas hold up well but tomatoes and cucumber may get a bit soggy after a couple days

Q: What can I use instead of feta or avocado? A: Try crumbled goat cheese or shaved Parmesan for a different tang, and roasted red peppers or diced mango instead of avocado for creaminess and sweetness

Q: Can I make this vegan? A: Yes, swap the chicken for extra chickpeas or cooked lentils and leave out the feta, or use a crumbly plant based cheese. The dressing is already vegan if you skip the mustard that contains wine or animal products but most Dijon is fine

Q: My dressing separated, is it ruined? A: No, just shake or whisk it again until it comes back together. If it still looks thin, taste and add a pinch more salt or a tiny bit more mustard to help it emulsify

Q: Best way to serve this? A: Serve it chilled or at room temp over mixed greens, or spoon into warm pita with extra lemon on the side. It also makes a great packed lunch for work or school

Chicken & Chickpea Salad Recipe Substitutions and Variations

2 cups cooked shredded chicken: swap with cooked shredded turkey, canned tuna (drain well), or firm tofu crumbled for a vegetarian version — similar protein and texture
1 (15 ounce) can chickpeas: use canned white beans (cannellini), cooked lentils, or butter beans for a softer, mild taste
1/3 cup crumbled feta cheese: replace with crumbled goat cheese, cotija, or omit and add 2 tablespoons chopped olives for salty tang
1 ripe avocado: if not using, stir in 3 tablespoons plain Greek yogurt or 2 tablespoons hummus for creaminess and a little tang

Pro Tips

1. Warm the chickpeas a little before mixing, it helps them soak up the dressing better and makes the salad less dry, but don’t cook them long or they’ll get mushy.
2. Hold off on adding avocado until right before eating, otherwise it turns brown and makes the whole salad a bit soggy, also squeeze a tiny extra bit of lemon on the avocado to slow browning.
3. Make the dressing a few hours ahead and taste it again before you toss, you can always add more lemon or salt but you cant take it away once it’s in the bowl.
4. If you’re packing this for lunch, keep the greens or pita separate and pack the dressing in a small container, then shake and toss at lunch so everything stays fresh and crisp.

Chicken & Chickpea Salad Recipe

Recipe by Sarah level

0.0 from 0 votes

I just made a High Protein Veggie Lunch that keeps me full through meetings and doesn't taste like rabbit food, so I'm definitely eating it again tomorrow.

Servings

servings

Calories

426

kcal

Equipment: 1. Large mixing bowl
2. Colander or sieve (for draining and rinsing chickpeas)
3. Cutting board
4. Chef knife
5. Measuring cups and spoons
6. Small jar or bowl plus a whisk or fork (for the dressing)
7. Salad spoon and fork or tongs (for tossing)
8. Clean kitchen towel or paper towels (for patting chickpeas dry and handling avocado)

Ingredients

2 cups cooked shredded chicken (rotisserie or poached), about 8 ounces
1 (15 ounce) can chickpeas, drained and rinsed (about 1 1/2 cups)
1 medium cucumber, diced (about 1 1/2 cups)
1 cup cherry tomatoes, halved
1/4 cup red onion, finely chopped
1/3 cup crumbled feta cheese, optional but recommended
1 ripe avocado, diced, optional
1/4 cup fresh parsley, chopped (or cilantro if you prefer)
Juice of 1 large lemon, about 3 tablespoons
1/4 cup extra virgin olive oil
1 teaspoon Dijon mustard
1 small garlic clove, minced
1/2 teaspoon ground cumin, optional for warmth
1/2 teaspoon salt, plus more to taste
1/4 teaspoon black pepper
Pinch of red pepper flakes or paprika for a little kick, optional
Greens or pita for serving, optional

Directions

Drain and rinse the chickpeas, pat them dry with a towel; shred or fluff the cooked chicken if it isn’t already shredded and put both in a large bowl.
Dice the cucumber, halve the cherry tomatoes, finely chop the red onion, and chop the parsley; add all to the bowl with the chicken and chickpeas.
If using feta, crumble it and add about 1/3 cup to the salad bowl; if using avocado, dice it but hold off adding it until just before serving or packing for meal prep.
In a small jar or bowl whisk together the lemon juice, olive oil, Dijon mustard, minced garlic, ground cumin, salt, black pepper, and red pepper flakes or paprika; taste and adjust seasoning.
Pour about two thirds of the dressing over the salad and toss gently to combine, making sure the chickpeas and chicken get coated; reserve extra dressing for serving or if you like it saucier.
Let the salad sit for 5 minutes so flavors mingle, or refrigerate for up to an hour to deepen the taste; if you’re meal prepping, keep avocado and extra dressing separate.
Just before serving, fold in the diced avocado if using and sprinkle the remaining parsley and a little more feta on top for freshness.
Serve over greens, spoon into a pita, or pile between bread for a sandwich; it keeps well in the fridge for 3 to 4 days if avocado is added only at serving.
Tip: use rotisserie chicken to save time, warm the chickpeas slightly for more flavor absorption, and always taste the dressing last so you can balance acid, oil, and salt.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.