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Mashed chickpea salad sandwich on sliced bread with tomatoes and arugula, cut in half and stacked.

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Mashed Tahini Chickpea Salad (Easy Nut-Free Meal Prep)

Recipe by Kylee Scales

This mashed tahini chickpea salad is a creamy, nut-free, and oil-free alternative to classic chicken or tuna salad. Packed with beans, Dijon mustard, fresh lemon, and herbs, it’s a high-protein lunch option designed for nut-safe school boxes and make-ahead work meal prep.

  • Total Time15 minutes
  • Yield4 servings 1x
  • DietDairy-Free, Gluten-Free, Pescatarian, Vegan, Vegetarian

Ingredients

Scale

For the Tahini Dijon Dressing

  • 3 Tablespoons (1.5 ounces) hulled tahini

  • 3 Tablespoons (1.5 ounces) fresh lemon juice

  • 2 Tablespoons (1 ounce) Dijon mustard

  • 1 teaspoon garlic powder

  • 1/4 teaspoon Kosher salt, or to taste

  • 1/4 teaspoon freshly cracked black pepper, or to taste

For the Chickpea Salad

  • 3 cups cooked chickpeas (or 2 [15-ounce] cans garbanzo beans, rinsed and drained)

  • ½ cup celery, small dice

  • ½ cup green onions, small dice

  • ¼ cup fresh flat-leaf parsley, small dice

For Serving (Optional)

  • 8 slices whole-grain bread OR 4 pita pockets

  • 8 leaves butter lettuce (or swap with fresh arugula or microgreens)

Instructions

For the Dressing

  1. In large bowl, whisk together tahini, lemon juice, mustard, garlic powder, salt, and pepper until smooth.

For the Chickpea Salad

  1. Add chickpeas to bowl with dressing and coarsely mash with fork or potato masher, leaving some whole for texture.
  2. Fold in celery, green onions, and parsley. Stir until evenly coated. Taste and adjust seasoning as needed.

For Serving

  1. Divide greens onto bread slices or stuff into pita halves.
  2. Top with generous scoop of chickpea salad and serve, or refrigerate in an airtight container for up to 5 days.

Notes

Store in an airtight container in the fridge for up to 5 days—the flavor actually improves as it sits.

Great for meal prep: make a double batch and portion into lunch containers for the week.

Serve as a sandwich, stuffed into pita halves, scooped into avocado halves, or with seeded crackers and pretzel thins for dipping.

  • Prep Time: 15 minutes
  • Category: Lunch
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 0.75 cup
  • Calories: 290
  • Sodium: ~400 mg
  • Fat: 10 g
  • Carbohydrates: 32 g
  • Fiber: 11 g
  • Protein: 14 g

Find it online: https://kyleeskitchenblog.com/tahini-chickpea-salad/