Protein-Packed Cottage Cheese and Chickpea Salad: A Quick and Nutritious Meal
Chickpea Tuna Salad Recipe
This Chickpea Tuna Salad is loaded with hearty chickpeas and tender tuna, all tossed in a creamy, flavorful dressing. It’s my go-to nourishing lunch, perfect when I’m short on time—it takes just 15 minutes to make!
I’ve fallen in love with this salad and find myself making it regularly. It’s right up there with my other favorites, like the healthy tuna salad I enjoy. Both keep beautifully in the fridge and are lifesavers when I need a quick, healthy lunch option.
What makes this salad shine is the perfect pairing of protein-packed tuna and chickpeas. Not only is it filling, but it’s also incredibly versatile. I enjoy it on its own, spooned over a crisp bed of lettuce, or even stuffed between two slices of my favorite bread for a hearty sandwich. When I’m in the mood for pasta, the healthy tuna pasta salad is another winning option.
Ingredients and Notes
This recipe calls for simple ingredients I always have on hand, whether in the pantry or fridge. Here’s what I use:
- Chickpeas: I stick with low-sodium canned chickpeas, drained and rinsed well. When I have extra time, I cook dried chickpeas from scratch. (Pro tip: Chickpeas are also called garbanzo beans.)
- Canned Tuna: My go-to is chunky light tuna in water because it’s affordable and has lower mercury levels. That said, any tuna works. For more insights, check out my breakdown of tuna types in the Mexican tuna salad recipe.
- Dill Pickles: I love the tanginess pickles bring. Any variety will work here, but I skip the sweet ones. When pickles aren’t available, gherkins make a great substitute.
- Red Onion: They add a pop of crunch and vibrant color. If I’m out, green onions or shallots do the trick.
- Fresh Dill: This is the secret to elevating the flavor. Dried dill doesn’t compare, so I opt for fresh dill every time. Fresh parsley can also work if needed.
- Creamy Dressing: My dressing combines mayonnaise, olive oil, Dijon mustard, red wine vinegar, and a touch of hot sauce for spice. The hot sauce is optional, but I love the kick it adds.
How I Make It
Making this salad is as simple as 1, 2, 3… 4! Here’s my process:
- Whip Up the Dressing: In a small bowl, I whisk together all the dressing ingredients until smooth and creamy.
- Mix the Salad Ingredients: In a large bowl, I combine chickpeas, tuna, pickles, and fresh dill. (If I use regular chickpeas, I hold off on adding salt initially.)
- Add the Dressing: I pour the creamy dressing over the mixture.
- Stir to Combine: A sturdy spoon ensures everything is evenly coated.
Pro Tips for the Perfect Salad
Over the years, I’ve discovered a few tricks to take this salad to the next level:
- Chill Before Serving: Letting the salad sit in the fridge for about 30 minutes enhances the flavors. Plus, I prefer it cold.
- Season After Chilling: After the flavors meld, I give it a taste test and adjust the seasoning—sometimes it needs just a touch more salt, pepper, or hot sauce.
- Portion Wisely: This recipe makes about eight servings, which is great for meal prep. If I need less, I cut the recipe in half.
- Rehydrate as Needed: Chickpeas tend to absorb dressing over time. To refresh the salad, I drizzle in more olive oil or a squeeze of fresh lemon juice instead of adding extra mayo. It’s a healthier option.
- Add Extra Crunch: For even more texture, I like to toss in diced red bell peppers or celery. They add a satisfying crunch and extra nutrients like fiber and Vitamin C.
- Mash It Up: If I’m serving toddlers or prefer a softer texture, I lightly mash the chickpeas with a potato masher.
How I Serve It
This salad is my weekday hero—it’s delicious and versatile. Here’s how I enjoy it:
- On its own as a simple lunch.
- Over a bed of greens for a low-carb option.
- As a sandwich stuffed between slices of hearty bread.
- Tucked into a hollowed-out bell pepper or tomato for an impressive presentation.
- Sprinkled with feta cheese for a touch of indulgence.
Storing and Making Ahead
I love that this salad is meal-prep friendly:
- Store: Leftovers stay fresh in an airtight container in the fridge for 3-4 days.
- Freeze: It’s freezer-friendly! I freeze it in an airtight container for up to three months. To serve, I thaw it overnight in the fridge and fluff it up with a fork.
This Chickpea Tuna Salad is more than just a meal; it’s a time-saving, flavor-packed dish that never disappoints. Whether it’s part of my weekly meal prep or a last-minute lunch, I always feel nourished and satisfied after enjoying it!
Chickpea Tuna Salad Recipe
Ingredients
For Salad:
- 2 14 ounces cans low sodium chickpeas rinsed and drained
- 2 6 ounces cans tuna drained and flaked
- 1/2 cup pickles finely chopped
- 1/4 cup red onion finely chopped
- 1/3 cup fresh dill finely chopped
For Dressing:
- 1/4 cup mayonnaise I use avocado oil mayo
- 3 tablespoons olive oil extra virgin
- 1 tablespoon Dijon mustard
- 1 tablespoon red wine vinegar
- 1/4 teaspoon salt
- 1/2 teaspoon ground black pepper
- Hot sauce to taste
Instructions
- In a small bowl, add mayonnaise, olive oil, Dijon mustard, red wine vinegar, salt, pepper and hot sauce. Whisk the dressing and set aside.
- In a large bowl, add chickpeas, tuna, pickles, red onion and dill.
- Pour salad dressing on top and stir gently with a spoon to combine.
- Let salad chill in the fridge for about an hour before serving. Serve cold.
Notes
- Store: Refrigerate tightly covered for up to 3 days. You can always rehydrate the salad with some olive oil.
- Freeze: I think you can freeze leftovers since there are no veggies in the salad but I haven’t tried. Freeze in an airtight container for up to 3 months and thaw in the fridge overnight.
Nutrition
Hi, I’m Emily Hart, a 32-year-old chef with a lifelong passion for cooking that goes far beyond just a career—it’s the heart and soul of who I am. From the moment I was old enough to hold a spoon, I’ve been enchanted by the way food brings people together, how flavors can tell stories, and how a simple dish can evoke powerful emotions. The kitchen is my sanctuary, where the sizzle of pans and the aroma of fresh ingredients inspire me to create something special every day.
For me, cooking isn’t just about following recipes; it’s about experimenting, pushing boundaries, and blending culinary traditions to create something new and exciting. Whether I’m preparing an elegant five-course dinner or a comforting bowl of homemade soup, I pour my heart into every detail. I believe that food has the power to connect us all—whether through shared meals or teaching others how to find joy in cooking.
Over the years, I’ve honed my skills not only in crafting delicious meals but also in understanding what makes people feel at home when they sit down at the table. I love sharing my passion with others through cooking classes, collaborations with fellow food enthusiasts, and simply bringing people together one plate at a time. Cooking is my art form, and every dish is an opportunity to share a piece of myself with the world.
