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High-protein chickpea salad with cherry tomatoes, cucumber, feta, and kalamata olives in a white bowl

High-Protein Mediterranean Chickpea Salad

4.60 from 5 votes
This high-protein chickpea salad has everything you love about a classic Greek salad combined into a dense protein-packed bean salad. No-cook, ready in 10 minutes, 20 grams of protein, and perfect for meal prep.
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Prep Time 10 minutes
Total Time 10 minutes
Servings : 4 serving

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Ingredients

For the Salad
  • 2 cans chickpeas, drained and rinsed
  • 1 cup halved cherry tomatoes
  • 1 diced english cucumber, or 2 persian cucumbers
  • ½ thinly sliced small red onion
  • ½ cup pitted and halved kalamata olives
  • 6 oz feta, cut into small cubes
  • ¼ cup chopped fresh oregano, or parsley
For the Dressing
  • ¼ cup extra virgin olive oil
  • 3 tbsp red wine vinegar
  • 1 minced garlic clove
  • 1 tbsp dijon mustard
  • 1 tsp dried oregano
  • salt to taste
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Start Cooking

Instructions
 

  1. In the same large bowl you'll use for the salad, whisk together ¼ cup extra virgin olive oil, 3 tbsp red wine vinegar, 1 minced garlic clove, 1 tbsp dijon mustard, 1 tsp dried oregano, and salt to taste.
    Whisked olive oil and red wine vinegar chickpea salad dressing in a white bowl
  2. Drain and rinse 2 cans chickpeas and add them to the bowl with 1 cup halved cherry tomatoes, 1 diced english cucumber, ½ thinly sliced small red onion, and ½ cup pitted and halved kalamata olives to the bowl. Toss until everything is coated in the dressing.
    Chickpeas, cherry tomatoes, cucumber, kalamata olives, and red onion arranged in a white bowl before tossing
  3. Gently fold in 6 oz feta, cut into small cubes and ¼ cup chopped fresh oregano. Taste and adjust, a splash more vinegar if you want it brighter.
    Greek chickpea salad topped with cubed feta and chopped fresh parsley before mixing
  4. Chill for 30 minutes before serving if you can. Serve cold.
    High-protein chickpea salad with cherry tomatoes, cucumber, feta, and kalamata olives in a white bowl

Nutrition

Calories: 510kcalCarbohydrates: 43gProtein: 20gFat: 31gSaturated Fat: 9gPolyunsaturated Fat: 4gMonounsaturated Fat: 16gCholesterol: 38mgSodium: 1519mgPotassium: 713mgFiber: 14gSugar: 4gVitamin A: 807IUVitamin C: 21mgCalcium: 385mgIron: 5mg

Notes

  • Storage: Store in an airtight container in the fridge for up to 4 days. Stir before serving. Don't freeze, the cucumber and tomatoes turn to mush when they thaw.
  • Mellow the red onion: Soak the slices in cold water for 10 minutes while you prep everything else, then drain. This process mellows the raw onion flavor.
  • Feta: A block packed in brine has way more flavor than pre-crumbled, and cubes hold up better over a few days of meal prep.
  • Keep it crisp: English or persian cucumbers stay crunchy. If you're using a regular cucumber, scoop out the seeds first so the salad doesn't go watery.
  • Want more protein? Top your bowl with a couple of hard-boiled eggs or a drained can of tuna.