Smashed Chickpea Avocado Sandwich

Smashed Chickpea Avocado Sandwich

Packed with fiber and healthy fats, this smashed chickpea and avocado sandwich is a healthy, easy lunch option. Get the recipe now.

Bowl of chickpeas

This smashed chickpea avocado sandwich recipe is super simple to make

The first time I made this recipe, I thought it was “too simple” to put up on the blog.

I mean all you do is mash together a can of chickpeas, 2 sliced scallions, and 1 avocado, throw in some feta cheese, and season with lemon juice, salt and pepper. Take that and spread it over bread or add to a salad for a healthy dose of protein and healthy fats.

It doesn’t get easier than that.

Simple, nutritious way to jazz up a classic lunch sandwich

When I saw this month’s Recipe Redux Challenge was to add a healthy upgrade to a simple sandwich, I started thinking about fancy grilled cheeses, layered sandwiches, and other elaborate ways to jazz up classic sandwiches, but that was way too overwhelming.

I’m always on the lookout for lunch recipes with minimal ingredients and prep work, and I’m sure many of you are too. (I can’t even tell you how many PB&J’s I end up making during the week.)

In addition to being simple, I knew I wanted a recipe that was also high in fiber and healthy fats to keep me nice and full.

These smashed chickpea and avocado sandwiches are the perfect solution:

  • Take less than 10 minutes to make
  • Packed with fiber and protein from chickpeas
  • Lots of healthy fats from avocado
Mashing avocado into chickpea mixture

Smashed chickpea and avocado sandwich can be made vegan

This sandwich is a vegetarian alternative to traditional chicken or tuna salad sandwiches. And it can easily be made vegan by leaving out the feta cheese.

You can also change up the seasonings to match your favorite chicken/tuna salad recipe – I’d love to hear what you come up with!

More vegetarian sandwich ideas

Looking for more meatless sandwich options? Here are a few of my go-to recipes:

Hope you’re all off to a good summer! While I’ve been complaining about being busy, I can’t express just how in love I am with our new condo and finally being able to settle into life in Colorado.

There’s just something so nice after 8, almost 9, years of moving to know that I won’t have to pack up those boxes again anytime soon.

So here’s a toast to enjoying where you are in life right now!

Smashed chickpea avocado sandwich on sourdough bread

Smashed Chickpea Avocado Sandwich

Packed with fiber and healthy fats, these smashed avocado and chickpea sandwiches are a healthy, easy lunch option!
Prep Time10 mins
Total Time10 mins
Course: Sandwich
Cuisine: American
Keyword: Avocado, Chickpeas, Vegetarian
Servings: 4 sandwiches
Author: Kelli

Ingredients

  • 1 15- oz can chickpeas drained and rinsed
  • 1 avocado peeled
  • 2 scallions sliced thin optional
  • 1-2 tsp lemon juice
  • Pinch salt and pepper
  • 1/4 cup feta cheese
  • 4 slices sourdough bread

Instructions

  • Place chickpeas, avocado, scallions, lemon juice, salt, and pepper in a bowl. Using a fork smash well, leaving a few chickpeas whole. Stir in feta cheese.
  • Place 1/4 of recipe on each slice of bread. Option to eat as open-face or cut slices in half to make full sandwich. Enjoy!
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1 Comments

  • Megan AvatarMegan2 years ago

    Simple is good! Yum!

  • About Kelli McGrane Headshot

    I’m Kelli MS, RD, and my mission is to prove that eating healthier doesn’t have to be complicated or restrictive. Follow along to learn more about food and cooking, with an emphasis on breakfast and sweet treats!

    About Kelli McGrane Headshot

    Welcome to The Healthy Toast!

    Here you’ll find realistic healthy recipes designed by a registered dietitian with your busy lifestyle in mind.

    Whether you’re a busy professional or new mom, the goal of The Healthy Toast is to provide you with the recipes and nutrition info you need to live your healthiest life, even when life gets crazy. As I’m a firm believer in a whole-foods, non-diet approach, I hope my website shows that good nutrition doesn’t have to be complicated or restrictive. 

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