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  • Writer's pictureShannon Crocker, RD PHEc

Simple Smashed Chickpea Recipe

Smashed chickpeas on whole grain bread as an open face sandwich. Jar of smashed chickpeas in the background.
Smashed Chickpea Sandwich

Budget-friendly staples are must-haves for building nourishing meals that won’t break the bank. It’s likely that you have a a can of chickpeas in the cupboard – they're an affordable staple in my kitchen. I like that they are super versatile, and a Canadian-grown food.

I use chickpeas all the to make all sorts of nourishing meals like soups, power bowls and curry-seasoned stews.

Smashed chickpeas have become a go-to of mine for a quick lunch when I’m craving something satisfying to stay energized on a busy day.

With just 4 ingredients, it's so EASY to make!

Just mash the chickpeas (use a fork or potato masher) add in Greek yogurt, lemon juice and muffuletta and you've got lunch in under five minutes.

Enjoy smashed chickpeas spooned into a lettuce wrap or added to a sandwich as a plant-based swap for tuna salad.

Smashed Chickpeas


1 can (540mL/19oz) of chickpeas, drained and rinsed

½ cup plain Greek yogurt

1/3 cup of muffuletta *

2 tbsp lemon juice

freshly ground pepper to taste

In a medium bowl, smash the chickpeas with a potato masher or fork, leaving some larger chickpea pieces. Add in the Greek yogurt, lemon juice and muffuletta. Season with pepper to taste.

Keeps in fridge up to 3 days.

*Muffuletta is a mixture of olives and diced vegetables that's often used in making muffulletta sandwhiches. No muffuletta? No worries, use a combo of chopped olives and pickled vegetables or diced tomatoes instead -- you may need to add a little oil or more lemon juice for moisture.

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