Your meal prep lunches just got easier AND tastier thanks to this Smashed Chickpea Avocado Salad Sandwich! It’s creamy and savoury, with lots of bright lime flavour.
This Smashed Chickpea Avocado Salad Sandwich is going to be a hit for you, friends. It’s a top class, easy to make, easy to pack, and easy to eat sandwich. What’s not to love?! It starts with chickpeas, avocado, and lots of great seasonings, all literally “smashed” together to create this masterpiece. Layer it onto a good bread (like my Gluten-Free Sandwich Bread !) with your favourite toppings and enjoy a perfect vegan lunch!
Why This Smashed Chickpea Salad Sandwich Will Be Your Go-To Lunch
I make this recipe whenever I have several avocados ripen all at once and we’ve had our fill of my Easy Guacamole and Avocado Toast . Even my toddler gobbles it up! Here’s what makes this sandwich such a win.
- Easy to make your own . This smashed chickpea avocado sandwich is easily customisable, so if you want to add some spice, chopped onions, curry powder , or anything else you like, you definitely can.
- It doesn’t turn brown . I know you guys worry about that a lot with avocado. Thanks to all the lime in this recipe, it’s safe and sound and green, even up to two days later!
- Super satisfying . Between the fats in the avocado and the protein in the chickpeas, this is a great vegan lunch option for fueling you through the rest of your day. You won’t be hungry until dinner!
Notes on Ingredients
Here’s what you’ll need to grab at the grocery store to make these smashed chickpea salad sandwiches. Scroll down to the recipe card to find the ingredient quantities and recipe instructions.
- Avocado – This is what makes the salad creamy! Make sure your avocado is perfectly ripe.
- Chickpeas – You can use dried chickpeas instead if you’d like. You’ll need 1 1/2 cups of cooked dried chickpeas.
- Parsley
- Salt and pepper
- Lime juice – Use freshly squeezed lime juice for the best flavour.
- Garlic powder – This adds lots of savoury goodness without the sharpness of fresh garlic.
- Red pepper flakes – Optional, for some heat.
- Sandwich bread and toppings – I like keeping it simple with thick slices of tomato and lettuce, but you can also use sliced cucumbers, sprouts, microgreens, or vegan cheese.
How to Make a Smashed Chickpea Avocado Salad Sandwich
This recipe is easy as can be! Here’s what you’ll need to do.
Make the salad.
- Make the salad . Add everything but the bread and toppings to a bowl. Mash with a potato masher or fork, then season to taste.
- Assemble . Add the salad to bread and layer with lettuce, tomato, or your desired toppings.
More Ways to Serve Smashed Chickpea Avocado Salad
Your options go beyond sandwiches! I’ve been making this smashed chickpea salad recipe for years and I’ve got plenty of ideas for using it.
- Avocado toast . Spread it onto crusty bread (I love this No Knead Bread !), add some sliced tomato or Carrot Lox , then drizzle with Balsamic Glaze .
- Pitas and wraps . Tuck the salad into pita pockets, lavash, or tortillas.
- Cucumber bites . Add a spoonful of the salad mixture onto slices of cucumbers—or just dip the cucumbers into the salad.
- Stuffed veggies . Scoop the salad into a hollowed out tomato, or a halved avocado or sweet bell pepper.
Meal Prep Tips
I would recommend making the smashed chickpea salad the night before you need it or even quickly in the morning (smash the other ingredients together the night before, then add the avocado for a quick 2 minute addition). That way your avocado is nice and fresh!
How to Store Leftovers
Refrigerate the smashed chickpea salad in an airtight container for up to 2 days, or make the sandwiches, wrap them in plastic, and store those for up to 2 days. The avocado may start to discolour a bit, but the acid in the lime juice should keep it from turning completely brown.
More Tasty Vegan Sandwiches
- Vegan BLT Sandwich
- Caprese Sandwich with Parsley Pesto
- Vegan Chicken Parm Sandwich
- Chopped Cheese Sandwich
Ingredients
- 1 medium ripe avocado
- 1 can chickpeas , 15 oz, 425 g
- 2 tablespoons chopped parsley , 3 g
- salt and pepper to taste
- juice of two limes
- 1 teaspoon garlic powder , 3 g
- Red pepper flakes , optional + sandwich bread and toppings (tomatoes and lettuce)
Instructions
- Add all of the ingredients except the sandwich bread, lettuce and tomatoes into a bowl. Using a potato mashed, or a fork, mash them all together until combined. Taste and add more salt and pepper if desired.
- Scoop some into a sandwich with your favourite toppings and enjoy! OR, enjoy as avocado toast with a little bit of balsamic vinegar on toasted bread. Enjoy!
Notes
- Meal prep : I would recommend making this the night before you need it or even quickly in the morning (smash the other ingredients together the night before, then add the avocado for a quick 2 minute addition). That way your avocado is nice and fresh!
- Storing leftovers : Refrigerate the smashed chickpea salad in an airtight container for up to 2 days, or make the sandwiches, wrap them in plastic, and store those for up to 2 days. The avocado may start to discolour a bit, but the acid in the lime juice should keep it from turning completely brown.
Your meal prep lunches just got easier AND tastier thanks to this Smashed Chickpea Avocado Salad Sandwich! It’s creamy and savoury, with lots of bright lime flavour.
This Smashed Chickpea Avocado Salad Sandwich is going to be a hit for you, friends. It’s a top class, easy to make, easy to pack, and easy to eat sandwich. What’s not to love?! It starts with chickpeas, avocado, and lots of great seasonings, all literally “smashed” together to create this masterpiece. Layer it onto a good bread (like my Gluten-Free Sandwich Bread !) with your favourite toppings and enjoy a perfect vegan lunch!
Why This Smashed Chickpea Salad Sandwich Will Be Your Go-To Lunch
I make this recipe whenever I have several avocados ripen all at once and we’ve had our fill of my Easy Guacamole and Avocado Toast . Even my toddler gobbles it up! Here’s what makes this sandwich such a win.
- Easy to make your own . This smashed chickpea avocado sandwich is easily customisable, so if you want to add some spice, chopped onions, curry powder , or anything else you like, you definitely can.
- It doesn’t turn brown . I know you guys worry about that a lot with avocado. Thanks to all the lime in this recipe, it’s safe and sound and green, even up to two days later!
- Super satisfying . Between the fats in the avocado and the protein in the chickpeas, this is a great vegan lunch option for fueling you through the rest of your day. You won’t be hungry until dinner!
Notes on Ingredients
Here’s what you’ll need to grab at the grocery store to make these smashed chickpea salad sandwiches. Scroll down to the recipe card to find the ingredient quantities and recipe instructions.
- Avocado – This is what makes the salad creamy! Make sure your avocado is perfectly ripe.
- Chickpeas – You can use dried chickpeas instead if you’d like. You’ll need 1 1/2 cups of cooked dried chickpeas.
- Parsley
- Salt and pepper
- Lime juice – Use freshly squeezed lime juice for the best flavour.
- Garlic powder – This adds lots of savoury goodness without the sharpness of fresh garlic.
- Red pepper flakes – Optional, for some heat.
- Sandwich bread and toppings – I like keeping it simple with thick slices of tomato and lettuce, but you can also use sliced cucumbers, sprouts, microgreens, or vegan cheese.
How to Make a Smashed Chickpea Avocado Salad Sandwich
This recipe is easy as can be! Here’s what you’ll need to do.
Make the salad.
- Make the salad . Add everything but the bread and toppings to a bowl. Mash with a potato masher or fork, then season to taste.
- Assemble . Add the salad to bread and layer with lettuce, tomato, or your desired toppings.
More Ways to Serve Smashed Chickpea Avocado Salad
Your options go beyond sandwiches! I’ve been making this smashed chickpea salad recipe for years and I’ve got plenty of ideas for using it.
- Avocado toast . Spread it onto crusty bread (I love this No Knead Bread !), add some sliced tomato or Carrot Lox , then drizzle with Balsamic Glaze .
- Pitas and wraps . Tuck the salad into pita pockets, lavash, or tortillas.
- Cucumber bites . Add a spoonful of the salad mixture onto slices of cucumbers—or just dip the cucumbers into the salad.
- Stuffed veggies . Scoop the salad into a hollowed out tomato, or a halved avocado or sweet bell pepper.
Meal Prep Tips
I would recommend making the smashed chickpea salad the night before you need it or even quickly in the morning (smash the other ingredients together the night before, then add the avocado for a quick 2 minute addition). That way your avocado is nice and fresh!
How to Store Leftovers
Refrigerate the smashed chickpea salad in an airtight container for up to 2 days, or make the sandwiches, wrap them in plastic, and store those for up to 2 days. The avocado may start to discolour a bit, but the acid in the lime juice should keep it from turning completely brown.
More Tasty Vegan Sandwiches
- Vegan BLT Sandwich
- Caprese Sandwich with Parsley Pesto
- Vegan Chicken Parm Sandwich
- Chopped Cheese Sandwich
Ingredients
- 1 medium ripe avocado
- 1 can chickpeas , 15 oz, 425 g
- 2 tablespoons chopped parsley , 3 g
- salt and pepper to taste
- juice of two limes
- 1 teaspoon garlic powder , 3 g
- Red pepper flakes , optional + sandwich bread and toppings (tomatoes and lettuce)
Instructions
- Add all of the ingredients except the sandwich bread, lettuce and tomatoes into a bowl. Using a potato mashed, or a fork, mash them all together until combined. Taste and add more salt and pepper if desired.
- Scoop some into a sandwich with your favourite toppings and enjoy! OR, enjoy as avocado toast with a little bit of balsamic vinegar on toasted bread. Enjoy!
Notes
- Meal prep : I would recommend making this the night before you need it or even quickly in the morning (smash the other ingredients together the night before, then add the avocado for a quick 2 minute addition). That way your avocado is nice and fresh!
- Storing leftovers : Refrigerate the smashed chickpea salad in an airtight container for up to 2 days, or make the sandwiches, wrap them in plastic, and store those for up to 2 days. The avocado may start to discolour a bit, but the acid in the lime juice should keep it from turning completely brown.
Smashed Chickpea Salad Sandwich
Ingredients
- 1 medium ripe avocado
- 1 can chickpeas 15 oz, 425 g
- 2 tablespoons chopped parsley 3 g
- salt and pepper to taste
- juice of two limes
- 1 teaspoon garlic powder 3 g
- Red pepper flakes optional + sandwich bread and toppings (tomatoes and lettuce)
Instructions
- Add all of the ingredients except the sandwich bread, lettuce and tomatoes into a bowl. Using a potato mashed, or a fork, mash them all together until combined. Taste and add more salt and pepper if desired.
- Scoop some into a sandwich with your favourite toppings and enjoy! OR, enjoy as avocado toast with a little bit of balsamic vinegar on toasted bread. Enjoy!
Notes
- Meal prep : I would recommend making this the night before you need it or even quickly in the morning (smash the other ingredients together the night before, then add the avocado for a quick 2 minute addition). That way your avocado is nice and fresh!
- Storing leftovers : Refrigerate the smashed chickpea salad in an airtight container for up to 2 days, or make the sandwiches, wrap them in plastic, and store those for up to 2 days. The avocado may start to discolour a bit, but the acid in the lime juice should keep it from turning completely brown.
Nutrition
Smashed Chickpea Salad Sandwich https://jessicainthekitchen.com/smashed-chickpea-avocado-sandwich-lunch-meal-prep/ July 14, 2025
Crisp, refreshing, and full of bold flavour, Korean cucumber salad is an easy side dish you’ll make all summer long! It’s got the perfect balance of tangy, spicy, and savoury to jazz up mild cucumbers.
So many nights, I’m making dinner and realize I just need a little somethin’-somethin’ on the side. A Tofu and Veggie Stir Fry ? Vegan Pad Thai ? These are the times I reach for a quick cucumber salad and this Korean cucumber salad is my current fave. The crunchy cucumbers soak up the big flavours of the dressing, which is sweet, tangy, and spicy. Like my Greek Cucumber Salad , it’s always a hit!
Why This Salad Is on Frequent Rotation in My Home
And why I think you’ll be making it all the time too!
- Easy to make . If I’m already making a big main dish, I don’t want to spend a ton of time on a side dish. You with me? This Korean cucumber salad comes together in just 10 minutes!
- Light and refreshing . Cucumbers are crisp and hydrating, making them great for summertime, and the lightness of this salad means you can pair it with heavier dishes like curries.
- More versatile than you might think . While I most often use this as a salad, it also works as a topping for sandwiches, wraps, and tacos, and also as an addition to meal bowls.
Notes on Ingredients
Here’s a quick breakdown of the key ingredients you’ll need for Korean cucumber salad. Scroll down to the recipe card to find the ingredient quantities and recipe instructions.
- Persian cucumbers – If you want to use cucumbers from your garden rather than Persian cucumbers, slice them lengthwise and then scoop out the seeds.
- Salt – This draws out excess moisture from the cucumbers.
- Green onions
- Rice vinegar – You may also see this labeled as rice wine vinegar, but it’s the same thing.
- Soy sauce – Use tamari for a gluten-free option.
- Maple syrup – Adds a touch of sweetness; sugar can be used instead.
- Gochugaru – For heat and color.
- Toasted sesame oil – Provides a nutty, aromatic flavour. Don’t swap in sesame oil, which doesn’t have the same toastiness.
- Garlic
- Toasted sesame seeds – Adds texture and an extra nutty flavor. You can use white, black, or a little of both.
What Is Gochugaru?
Gochugaru are Korean red chili flakes and they’re a staple ingredient in Korean cooking. The flavour is vibrant, slightly smoky, and, of course, spicy. Gochugaru typically has a medium level of heat, so it adds warmth and depth to dishes without dominating the other flavours.
How to Make Korean Cucumber Salad
Let’s get started! Here’s what you’ll need to do.
Salt and drain the cucumbers.
- Prep the cucumbers . Sprinkle the cucumbers with salt in a colander. Toss and let sit for 15 minutes, then rinse and pat the cucumbers dry.
Make the dressing.
- Make the dressing . Whisk the green onions, rice vinegar, soy sauce, maple syrup, gochugaru, sesame oil, garlic, and sesame seeds in a bowl.
- Dress the cucumbers . Toss the cucumbers in the dressing until evenly coated.
- Serve or chill . Serve immediately or refrigerate for 10 to 15 minutes, which allows the flavours to meld.
Variation Ideas
- Add more veggies . You can swap a portion of the cucumbers for thinly sliced radishes or julienned carrots for more colour and different flavours. I like using these veggies because, like cucumbers, they’re crisp!
- Swap the green onions for red onion . If you’d like a more assertive onion flavour, you can use thinly sliced red onions instead of green onions. To avoid overwhelming the salad, I’d use 1/4 of a small red onion.
- Use another type of chili flakes . If you can’t find gochugaru, you can substitute standard red chili flakes or even a pinch of cayenne. I’d recommend also adding a small pinch of smoked paprika to replicate some of gochugaru’s smokiness.
Serving Suggestions
Serve the dish alongside Crispy Teriyaki Tofu , Thai Peanut Noodles , Thai Red Curry , and other Asian-inspired dishes. You can also use it as an addition to Korean Tofu Rice Bowls , Vegan Poke Bowls , or your go-to meal bowl!
Storage Tips
Store any leftover Korean cucumber salad in an airtight container in the refrigerator for up to 2-3 days. Before serving again, give the dish a quick toss. The cucumbers will soften in the fridge, but they’ll still be delicious!
More Side Salads
- The Best Vegan Potato Salad
- Orzo Pasta Salad
- Cucumber and Tomato Salad
- Mediterranean Quinoa Salad
Ingredients
- 2 medium Persian cucumbers , sliced ¼-inch thick – about 1 pound ( 450 grams)
- 1 teaspoon salt , 5 grams
- 2 green onions , finely chopped – 15 grams
- 1 tablespoon rice vinegar , 15 milliliters
- 1 tablespoon soy sauce , 15 milliliters
- 1 teaspoon maple syrup , or sugar – 5 milliliters
- 1 tablespoon gochugaru , Korean red chili flakes – 6 grams
- 1 teaspoon toasted sesame oil , 5 milliliters
- 1 teaspoon minced garlic , 3 grams
- 1 teaspoon toasted sesame seeds , 4 grams
Instructions
- Place the sliced cucumbers in a colander and sprinkle with salt. Toss gently and let sit for 15 minutes to draw out excess moisture.
- After 15 minutes, rinse the cucumbers briefly under cold water to remove excess salt. Drain well and gently pat the cucumbers dry with a clean kitchen towel or paper towels.
- In a mixing bowl, combine the green onions, rice vinegar, soy sauce, maple syrup, gochugaru, sesame oil, minced garlic, and sesame seeds.
- Add the drained cucumbers to the dressing and toss gently to coat evenly.
- You can serve it immediately or chill in the refrigerator for 10–15 minutes to allow the flavors to meld.
