Chickpea Tuna Salad

Ingredients For Chickpea Tuna Salad

• Chickpeas: Add hearty texture and help make the salad creamy when you mash a few. Substitutions: cannellini/great northern beans, lentils.
• Tuna: Brings the classic tuna-salad flavor and lots of protein, just drain it really well. Substitutions: canned salmon, shredded rotisserie chicken, or skip and add extra chickpeas.
• Capers (optional brine): Adds a salty, briny pop that wakes everything up. Substitutions: chopped dill pickles, chopped green olives, a splash of pickle juice.
• Crunchy veggies (celery, red onion, red bell pepper): Gives the salad that fresh, crisp bite. Substitutions: celery substitutions can be cucumber/jicama/fennel; red onion is great replaced with shallot, scallions or sweet onion; bell pepper can be swapped with grated carrot, cucumber and snap peas.
• Fresh herbs (dill and parsley): Makes the whole salad taste bright and fresh. Substitutions: chives/basil/tarragon are great swaps for dill; cilantro or more dill can replace parsley.
• Creamy-tangy dressing (mayonnaise, Greek yogurt, vinegar, Dijon and spices): Keeps it creamy but light with a little zip. Substitutions: avocado mayonnaise/light mayonnaise/more yogurt can replace the regular mayonnaise; sour cream/dairy-free yogurt/skyr yogurt are great swaps for greek yogurt; lemon juice/red wine vinegar can substitute vinegar; whole grain mustard/spicy brown mustard or omit the Dijon Mustard; smoked paprika or regular paprika (+ pinch of cayenne if you want heat).

How to Make Chickpea Tuna Salad

This is one of those recipes that feels almost too easy… until you taste it.

1. Smash the chickpeas (just a little). Add your drained, rinsed chickpeas to a big bowl and mash them with a fork or potato masher. You’re not making hummus, think “roughly smashed,” where about a third to half are broken down and the rest are still whole. That mix is what makes the salad creamy AND chunky. You want it to look a little creamy around the edges with plenty of whole chickpeas still hanging out.
2. Whisk the dressing until it looks creamy. In a small bowl, stir together the mayo, Greek yogurt, vinegar, Dijon (if using), and seasonings. When it’s right, it’ll look smooth and a little thickened, like a pourable, light dressing. Taste it here. It should be tangy and zippy. If you want more brightness, add a tiny splash more vinegar or a spoon of caper brine.
3. Fold it all together gently. Add the tuna, capers, and chopped veggies to the chickpeas. Pour the dressing over the top and fold everything together. Try not to overmix. you want the tuna to stay a little flaky and the veggies to stay crisp. It should look evenly coated but not soupy. If it looks dry, add a little more yogurt or mayo. If it looks too loose, it probably just needs a few minutes to sit.
4. Finish with fresh herbs. Stir in the dill and parsley last so they stay bright and fresh. The smell should be herby and tangy with a little briny note from the capers.
5. Chill if you have time (highly recommended). Even 10–20 minutes in the fridge makes everything taste more “together,” like the flavors had a little meeting and decided to be best friends.

How to Store Leftovers

• Refrigerate: Store in an airtight container in the refrigerator. It keeps well for about 4–5 days, which makes it great for meal prep lunches.
• If you’re using it for sandwiches or wraps, I love storing it as-is and assembling right before eating so the bread/tortilla stays perfect.
• Freezing isn’t ideal here: The creamy dressing and crunchy veggies don’t thaw back to the same texture.

What to Serve with Chickpea Tuna Salad

• Sandwich: toasted sourdough, croissant, cottage cheese bagel, or whole wheat bread
• Wrap: tortilla, greens, sliced tomato and a little extra dill
• Lettuce cups: crisp romaine or butter lettuce for a lighter lunch
• Snack plate: sourdough crackers, cucumber slices, cherry tomatoes, pickles, olives
• Meal-prep bowl: pile it over greens with extra chopped veggies and a drizzle of olive oil