This bright, protein-packed Chickpea Feta Avocado Salad is the kind of quick, feel-good meal I make on repeat. It is fresh, zesty, and tossed in a lemon herb dressing that ties everything together in minutes.
Why You’ll Love This Chickpea Feta Avocado Salad
- 15-minute meal with no cooking required.
- Balanced textures: creamy avocado, tender chickpeas, crisp veggies, and salty feta.
- Meal prep friendly and travels well for lunch.
- Customizable with pantry staples and seasonal produce.
- Naturally gluten free and easily made dairy free.
Chickpea Feta Avocado Salad Ingredients & Substitutions
For the Salad
- 2 cans chickpeas, drained and rinsed (15 oz each) or about 3 cups cooked
- 1 large ripe avocado, diced (use 2 small if preferred)
- 1 1/2 cups cherry tomatoes, halved (or diced Roma tomatoes)
- 1 cup diced cucumber, English or Persian (or bell pepper)
- 1/3 cup thinly sliced red onion (or shallot)
- 1/2 cup chopped fresh parsley (swap in dill or mint)
- 4 oz feta, crumbled (use vegan feta to keep it dairy free)
- Optional: 1/3 cup pitted Kalamata olives, chopped
For the Lemon Herb Dressing
- 1/4 cup extra virgin olive oil
- 3 tbsp fresh lemon juice (or 2 tbsp lemon + 1 tbsp red wine vinegar)
- 1 tsp Dijon mustard
- 1 tsp honey or maple syrup
- 1 garlic clove, finely minced or grated
- 3/4 tsp fine sea salt, or to taste
- 1/2 tsp freshly ground black pepper
- 1 tsp dried oregano (or Italian seasoning)
- Pinch red pepper flakes, optional
All ingredients are flexible. Use what you have and adjust salt and acid to taste.
Step-by-Step Instructions to Make Chickpea Feta Avocado Salad
Step 1: Prep the Produce
Rinse and drain chickpeas well, then pat dry for the best texture. Halve tomatoes, dice cucumber and avocado, slice red onion, and chop parsley. Crumble feta.
Step 2: Whisk the Dressing
In a small bowl, whisk olive oil, lemon juice, Dijon, honey, garlic, salt, pepper, oregano, and red pepper flakes until emulsified. Taste and adjust acid and salt.
Step 3: Toss the Salad Base
In a large bowl, combine chickpeas, tomatoes, cucumber, red onion, parsley, and feta. Drizzle about two thirds of the dressing and toss gently to coat.
Step 4: Add Avocado Last
Fold in the diced avocado and the remaining dressing. This keeps the avocado intact and helps prevent browning.
Step 5: Taste and Serve
Taste and add a pinch more salt or a squeeze of lemon if needed. Let it sit 5 to 10 minutes so the flavors mingle, then serve.
Tips for Success
- Use ripe but firm avocados so they hold their shape.
- Rinse and dry chickpeas to remove canning liquid and improve flavor.
- Add avocado right before serving and coat with dressing to reduce browning.
- For the best flavor, use a block of feta and crumble it yourself.
- Salt to taste after tossing. Tomatoes release juices, so add salt gradually.
Variations of Chickpea Feta Avocado Salad
- Mediterranean: Add olives, roasted red peppers, and extra oregano.
- Grain Bowl: Toss with cooked quinoa or couscous to make it heartier.
- Spicy: Stir in a spoonful of harissa or add jalapeño and extra chili flakes.
- Herby: Swap parsley for dill, mint, or cilantro, or mix a few together.
- Vegan: Use a dairy-free feta or skip the cheese and add toasted pine nuts.
- Roasted Chickpeas: Roast chickpeas with paprika and cumin for crunch.
Serving Suggestions: What to Pair with Chickpea Feta Avocado Salad
- Serve over arugula or mixed greens for a bigger salad.
- Spoon into warm pita with crisp lettuce for a quick handheld lunch.
- Pair with grilled chicken, salmon, or shrimp for extra protein.
- Serve alongside tomato soup or a simple veggie soup.
- Add warm naan or crusty bread to soak up the lemony dressing.
Storage & Reheating Instructions
- Storage: Refrigerate in an airtight container up to 2 days once dressed with avocado. For best results, store the avocado and dressing separately and toss before serving, then it lasts 3 to 4 days.
- Prevent Browning: Toss avocado with lemon and keep in a separate, airtight container pressed with plastic wrap on the surface.
- No Reheating Needed: This salad is served cold or room temp. If you used roasted chickpeas, re-crisp them separately in the oven or air fryer at 350°F for a few minutes.
Memories Made Around the Table
This salad started as my lazy Sunday clean-out-the-fridge lunch and quickly became a family favorite. It is the bowl everyone hovers over with a spoon while we chat in the kitchen.
FAQs
Can I make this ahead?
Yes. Mix everything except avocado and dressing up to 24 hours in advance. Add avocado and toss with dressing right before serving.
Can I use canned chickpeas?
Absolutely. Canned chickpeas are perfect here. Rinse and drain well, then pat dry for the best flavor and texture.
How do I keep the avocado from browning?
Add it last and coat it in the lemony dressing. Storing it separately with plastic wrap pressed onto the surface also helps.
Is this salad gluten free?
Yes, it is naturally gluten free. If adding grains, choose a gluten-free option like quinoa.
How much protein is in a serving?
Depending on your portions, it is roughly 14 to 16 grams per serving from chickpeas and feta.
Final Thoughts
Fresh, zesty, and endlessly flexible, this Chickpea Feta Avocado Salad is a fast track to a nourishing meal. Keep the ingredients on hand and you will have an easy, satisfying salad anytime.
Chickpea Feta Avocado Salad with Lemon Herb Dressing
Equipment
- 1 Large mixing bowl
- 1 Small bowl for dressing
- 1 Whisk
- 1 Cutting Board
- 1 Chef's knife
- 1 Can opener
- 1 Measuring cups and spoons
Ingredients
For the Salad
- 2 cans chickpeas drained and rinsed (15 oz each) or about 3 cups cooked
- 1 large avocado diced
- 1.5 cups cherry tomatoes halved (or diced Roma tomatoes)
- 1 cup cucumber diced; English or Persian (or bell pepper)
- 0.33 cup red onion thinly sliced (or shallot)
- 0.5 cup fresh parsley chopped (swap in dill or mint)
- 4 oz feta crumbled (use vegan feta to keep it dairy free)
- 0.33 cup Kalamata olives pitted, chopped (optional)
For the Lemon Herb Dressing
- 0.25 cup extra virgin olive oil
- 3 tbsp fresh lemon juice or 2 tbsp lemon + 1 tbsp red wine vinegar
- 1 tsp Dijon mustard
- 1 tsp honey or maple syrup
- 1 clove garlic finely minced or grated
- 0.75 tsp fine sea salt or to taste
- 0.5 tsp black pepper freshly ground
- 1 tsp dried oregano or Italian seasoning
- 1 pinch red pepper flakes optional
Instructions
Preparation
- Rinse and drain chickpeas well, then pat dry for the best texture. Halve tomatoes, dice cucumber and avocado, slice red onion, and chop parsley. Crumble feta.
- In a small bowl, whisk olive oil, lemon juice, Dijon, honey, garlic, salt, pepper, oregano, and red pepper flakes until emulsified. Taste and adjust acid and salt.
- In a large bowl, combine chickpeas, tomatoes, cucumber, red onion, parsley, and feta. Drizzle about two thirds of the dressing and toss gently to coat.
- Fold in the diced avocado and the remaining dressing. This keeps the avocado intact and helps prevent browning.
- Taste and add a pinch more salt or a squeeze of lemon if needed. Let it sit 5 to 10 minutes so the flavors mingle, then serve.