A can of chickpeas is one of the best things to keep in your pantry. It’s protein, fiber and the start of a salad, a snack or a big bowl of hummus, all for about a dollar.
These chickpea recipes cover easy lunches and snacks, starting with a high-protein tuna and chickpea salad and ending with a crispy chickpea flatbread.
Canned or Dried Chickpeas?
Canned chickpeas are perfect for everything here. Drain and rinse them well. If you cook dried chickpeas, soak them overnight and simmer for about an hour, or cook them in the Instant Pot without soaking.
Save a little of the liquid from the can (called aquafaba). A splash makes hummus extra creamy.
10 Chickpea Recipes
High-Protein Tuna & Chickpea Salad
A quick, nutritious tuna and chickpea salad that’s perfect for a meal-prep lunch or an easy dinner. It comes together in about 10 minutes.
Mediterranean Chickpea Salad (in 15 Minutes!)
This Mediterranean Chickpea Salad recipe makes 4 large (meal size) servings or 8 small (side dish) servings. We love to make it at the beginning of the week and eat it for lunch all week long.
Tzatziki Chickpea Salad
This tzatziki chickpea salad is bright, creamy, and packed with fresh flavor. Made with crisp cucumbers, protein-rich chickpeas, and a tangy yogurt dressing with herbs, it’s the perfect no-cook meal for warm days, easy lunches, or simple meal prep.
Mediterranean Bean Salad
A fresh, zesty Mediterranean bean salad tossed in a simple vinaigrette with arugula for a peppery kick. Easy, filling, and perfect for meal prep or a quick side.
Lemon Orzo Salad with Chickpeas
This fresh and zesty Lemon Orzo Chickpea Salad is packed with crisp veggies, hearty chickpeas, and tossed in a bright lemon garlic dressing, perfect for meal prep or light lunches.
How to Make Hummus (Step-by-Step Tutorial)
Creamy, bright, and perfectly savory, this homemade hummus is easy to make with just a handful of pantry ingredients. Whipping the tahini with lemon first gives it a silky texture, while garlic, olive oil, and a splash of cold water bring everything together. It’s fresh, simple, and far better than store-bought.
Healthy Beet Hummus Recipe (Creamy & Bright)
This vibrant beet hummus is creamy, bright, and gently sweet with a savory finish. Roasting the beet and garlic brings out their natural flavor, while fresh lemon and tahini keep the texture silky and balanced. It’s simple to make, beautiful to serve, and works just as well as a snack, dip, or sandwich spread.
Loaded Veggie Hummus Wraps
This Loaded Veggie Hummus Wrap Recipe makes 2 to 4 (or more) wraps depending on how big your veggies are when you chop them. Be creative and use what you have on hand. Try to combine smooth textures with crunch textures, and don’t forget to dress your greens before adding them.
The Best Crunchy Spiced Chickpeas
Crunchy Spiced Chickpeas are the ultimate healthy snack or grain-free alternative to croutons. Enjoy them on their own or add them to your favorite salads and grain bowls for an extra dose of protein and fiber!
How to Make Socca (AKA Chickpea Flatbread)
A simple, crispy flatbread made with chickpea flour, olive oil and rosemary. It’s naturally gluten-free and grain-free.
FAQs About Chickpea Recipes
Are chickpeas healthy?
Yes. One cup of cooked chickpeas has about 15 grams of protein and 12 grams of fiber, plus folate, iron and magnesium.
How do you make chickpeas crispy?
Dry them very well after rinsing, toss them with oil and spices, and roast in a hot oven until crunchy. The crunchy spiced chickpeas recipe above walks you through it.
How long do chickpea salads last?
Most chickpea salads keep for 3 to 4 days in the fridge, which makes them perfect for meal-prep lunches.
Start with the Mediterranean Chickpea Salad. It takes 15 minutes and makes lunch for the whole week.
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