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Healthy No-Mayo Chickpea Salad Lunchbox Cups

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A creamy, crunchy chickpea salad made without mayo, perfect for lunchboxes. Ready in 20 minutes with simple ingredients, this satisfying recipe stays fresh for days and is packed with protein and fiber.

Ingredients

Scale
  • 2 cans (15 oz each) chickpeas, drained and rinsed
  • 1/2 cup finely diced red onion
  • 2–3 stalks celery, finely diced
  • 1/2 cup finely diced red bell pepper
  • 1/3 cup plain Greek yogurt (full-fat or 2%)
  • 1 tablespoon Dijon mustard
  • 2 tablespoons freshly squeezed lemon juice
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon fine sea salt, or to taste
  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons chopped fresh parsley (optional)
  • Lettuce cups or tortillas, for serving

Instructions

  1. Finely dice the red onion, celery, and red bell pepper into small, uniform pieces (about 1/4 inch). Chop parsley if using. Set aside.
  2. Drain and rinse the chickpeas thoroughly under cold water. Let them drain for a minute or two, shaking the colander to remove excess moisture.
  3. Transfer chickpeas to a mixing bowl. Using a fork or potato masher, mash about two-thirds of them, leaving some whole for texture. Stop when it looks like chunky refried beans.
  4. In a small bowl, whisk together Greek yogurt, Dijon mustard, lemon juice, olive oil, smoked paprika, garlic powder, salt, and pepper. Taste and adjust seasoning if needed.
  5. Pour the yogurt mixture over the mashed chickpeas. Add diced vegetables and parsley. Fold gently until well combined, keeping some texture.
  6. Taste and adjust seasoning as needed—add more salt, lemon juice, or smoked paprika to your preference.
  7. Cover the bowl and refrigerate for at least 15 minutes to let flavors meld.
  8. Line a muffin tin with lettuce leaves or small tortilla rounds. Spoon chickpea salad into each cup, pressing down gently. Makes about 6-8 cups.
  9. Transfer cups to lunchbox. For meal prep, store salad and cups separately and assemble before eating.

Notes

Don’t skip rinsing chickpeas—it removes canned taste. Pat diced veggies dry to avoid watery salad. Mash two-thirds of chickpeas for perfect texture. Flavors improve after 24 hours in fridge. Serve cold or at room temperature; do not microwave. For vegan version, swap Greek yogurt with coconut yogurt or cashew cream.

Nutrition

Keywords: chickpea salad, no mayo, healthy lunch, meal prep, vegetarian, gluten-free, lunchbox cups, easy recipe

Find it online: https://junomeals.com/healthy-no-mayo-chickpea-salad-lunchbox-cups-easy-20-min-recipe/