Introduction
Looking for a light yet protein-packed meal that’s bursting with Mediterranean freshness? 🥗💚 This Chickpea Feta Avocado Salad is everything you need in one bowl — creamy avocado, salty feta, crisp veggies, and hearty chickpeas tossed in a tangy lemon dressing.
As healthy salad trends rise by over 40% worldwide, this quick and nutritious recipe stands out for its balance of flavor, texture, and nutrition. Whether you’re meal-prepping for the week or making a refreshing lunch, it’s ready in under 15 minutes and guaranteed to satisfy!
Ingredients List
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 ripe avocado, diced
- ½ cup crumbled feta cheese
- 1 cup cherry tomatoes, halved
- ½ cucumber, diced
- ¼ cup red onion, finely chopped
- 2 tbsp olive oil
- 1 tbsp fresh lemon juice
- 1 tsp honey or maple syrup (optional)
- Salt and black pepper, to taste
- Fresh parsley or mint, chopped (for garnish)
Optional Add-ins: baby spinach, kalamata olives, or quinoa for extra fiber.
Timing
⏱ Prep Time: 10 minutes
🍽️ Total Time: 10 minutes
👨👩👧👦 Servings: 2–3
Fast, fresh, and full of goodness — perfect for busy days or healthy lunches on the go.
Step-by-Step Instructions
Step 1: Prep the Ingredients
Rinse and drain the chickpeas. Dice the avocado, cucumber, and red onion. Halve the cherry tomatoes and crumble the feta cheese.
Step 2: Make the Dressing
In a small bowl, whisk together olive oil, lemon juice, honey, salt, and pepper until well blended.
Step 3: Assemble the Salad
In a large bowl, combine chickpeas, tomatoes, cucumber, onion, avocado, and feta. Pour the dressing over the top and toss gently to coat without mashing the avocado.
Step 4: Garnish & Serve
Top with chopped parsley or mint for extra freshness. Serve immediately or chill for 30 minutes for enhanced flavor.
Nutritional Information
| Nutrient | Amount (per serving) |
|---|---|
| Calories | 320 kcal |
| Protein | 11 g |
| Fat | 22 g |
| Carbohydrates | 20 g |
| Fiber | 7 g |
| Sodium | 380 mg |
💡 Insight: Packed with healthy fats from avocado and olive oil, plus protein from chickpeas and feta — this salad is a complete, balanced meal.
Healthier Alternatives for the Recipe
- Replace feta with goat cheese or plant-based feta for dairy-free diets.
- Use lime juice instead of lemon for a zesty variation.
- Add grilled chicken or tofu for extra protein.
- Substitute chickpeas with white beans or lentils for texture change.
Serving Suggestions
- Enjoy as a main dish salad or serve with grilled pita or chicken skewers.
- Pair with lemon or herb couscous for a Mediterranean-inspired meal.
- Make it a wrap using whole wheat tortillas for a grab-and-go option.
Common Mistakes to Avoid
- ❌ Overmixing: Avocado will mash — fold gently to keep chunks intact.
- ❌ Adding salt too early: Feta already adds saltiness; season at the end.
- ❌ Skipping the acid: Lemon juice prevents avocado from browning.
- ❌ Storing too long: Best eaten fresh; avocado may oxidize after a few hours.
Storing Tips for the Recipe
- Refrigerate: Store leftovers up to 1 day in an airtight container.
- Make-Ahead Tip: Prep all ingredients except avocado and mix them in right before serving.
Conclusion
This Chickpea Feta Avocado Salad is the perfect mix of creamy, tangy, and crunchy — a fresh, wholesome bowl you’ll love any time of day. Ready in minutes, it’s proof that eating healthy can be both effortless and delicious.
👉 Try it today and tag #SarapCook with your version of this refreshing Mediterranean salad!
