Chickpea Feta and Avocado Salad: A Quick, High-Protein Delight

Name: Chickpea Feta and Avocado Salad
Prep time: 20 min
Total time: 20 min
Ingredients: 1/2 cups cherry tomatoes ((halved)); 1 small red onion ((thinly sliced)); 1 avocado ((diced)); 1/2 bunch cilantro ((chopped)); 15 ounce can chickpeas ((drained, rinsed)); 4 ounce feta cheese ((diced)); 2 Tablespoons olive oil; 1 one lemon ((juice and zest of)); 1 clove garlic ((pressed)); Kosher salt and pepper ((to taste))

I first made this chickpea feta and avocado salad on a busy weeknight when I needed something bright, filling, and no-fuss — and it’s been a staple in my fridge ever since. The moment you toss warm, lemony chickpeas with creamy avocado and salty crumbles of feta, the kitchen fills with a bright citrusy smell and you know dinner is minutes away. The textures are what sold me: soft avocado, meaty chickpeas, poppy bursts from cherry tomatoes, and the gentle tang of feta. It’s a salad that works for vegans (swap the cheese), for vegetarians, and as a colorful side for anyone grilling steaks or fish.

Chickpea feta and avocado salad with cherry tomatoes and cucumbers in a colorful bowl.

It takes about 20 minutes from start to finish and serves four comfortably. You can serve it in a big bowl for family-style dinners, pack it into mason jars for lunches, or stuff it into pita pockets for a portable meal. Over the years I’ve tweaked the balance of lemon, garlic and olive oil to land in that perfect place where nothing overpowers the avocado or the feta; it’s bright, savory, and a little creamy.

Health Benefits of Chickpeas and Feta

There’s a reason this salad is a favorite in healthy-eating circles: its ingredients do a lot of nutritional work for you. Chickpeas are an excellent plant-based protein and an underrated source of fiber — one of the best things for digestive health and satiety. The fiber slows digestion so you feel full longer and helps regulate blood sugar. Chickpeas also offer iron and folate, which are important for energy and cell repair.

Feta gets a lot of love in Mediterranean cooking for flavor rather than nutrition, but it’s useful nutritionally too. Compared to many hard cheeses, feta has a lower total fat content per ounce and contributes calcium and phosphorus. Because it’s often made from sheep or goat milk, some people find feta easier to digest. Traditional feta can also contain live cultures, which may provide probiotic benefits, though pasteurized supermarket varieties vary.

Avocado is the third star here: rich in monounsaturated fats that are heart-friendly, and packed with potassium (more than a banana per ounce-for-ounce), vitamin E, and fiber. Together these ingredients create a salad that’s balanced — protein from chickpeas, healthy fats from avocado and olive oil, and bright micronutrients from veggies and lemon.

To see another tasty way to use feta and spinach, check out our Mediterranean spinach and feta crisps.

Ingredients Needed

Chickpeas – meaty base and plant protein; canned works for speed and convenience.
Feta cheese – salty, tangy crumbles that contrast the avocado; use authentic block feta if you can.
Avocado – creamy texture and healthy fats; ripeness matters for mouthfeel.
Cherry tomatoes – juicy bursts of sweetness and acidity to brighten the bowl.
Cucumber – crunch and cooling contrast to richer ingredients.
Red onion – sharpness and bite; soak briefly if you want milder flavor.
Cilantro – fresh herb lift; parsley or dill also work if you prefer.
Olive oil – brings everything together and adds richness; use extra virgin for best flavor.
Lemon – juice and zest for brightness and to keep avocado from browning.
Garlic – a pressed clove for gentle pungency; roast it if you prefer mellow garlic notes.
Kosher salt and pepper – essential for seasoning and making flavors pop.

Looking for a bright, Mediterranean dressing? Try our quick 10-minute healthy tzatziki sauce.

Quick Recipe Facts

Prep time: about 20 minutes. Yield: 4 servings. Nutrition (per serving, approximate): 368 kcal, 23 g fat, 34 g carbs, 13 g protein.

Step-by-Step Instructions

Prep and measure: Drain and rinse one 15-ounce can of chickpeas. Halve about a cup or so of cherry tomatoes, dice one avocado, dice three seedless cucumbers (these are small-dice for a crunch in every bite), thinly slice one small red onion, roughly chop a half bunch of cilantro, and cube about 4 ounces of feta. Zest and juice one lemon and press one garlic clove. I write these out because having everything prepped makes the assembly fast — and avoids over-mashing the avocado while you’re still chopping other things.
Taste and rinse chickpeas: If you’re using canned chickpeas, rinse them under cool water and let them drain in a sieve. This removes excess sodium and some of the canning liquid flavor so the lemon and olive oil can shine through. If you notice the chickpea skins separating easily from the bean, it just means they’re well-cooked — that’s fine for a salad, but if they’re falling apart too much, give them a quick toss in a dry skillet to firm them up for 2–3 minutes.
Combine the vegetables: In a large bowl add all the prepped vegetables together with the cilantro and chickpeas. I like to add the chickpeas first so they sit at the bottom and absorb the dressing. The tomatoes should still be cool and taut; if they’re watery, blot them with a paper towel to avoid watering down the salad.
Dress and season: Add the cubed feta cheese and drizzle with a couple tablespoons of good olive oil. Stir in the lemon zest, juice, and the pressed garlic, and season to your taste with kosher salt and freshly cracked black pepper. If the lemon feels too sharp, a pinch of sugar or a splash more olive oil will round it out. Toss gently so you don’t mash the avocado into a paste — I scoop and fold with a large spoon rather than stirring hard.
Adjust and rest: Taste before serving. If it tastes a little flat, add a pinch more salt — acid and salt are the two easiest fixes. If the salad seems dry, a little extra olive oil or a spoonful of reserved chickpea liquid (aquafaba) will add body. The salad is best served right away if you’ve added avocado; the lemon helps, but the avocado will continue to soften and darken over time.

Original recipe instructions in brief: In a large bowl add all the prepped vegetables together with the cilantro and chickpeas. Add the cubed feta cheese and drizzle with olive oil. Stir in the lemon zest, juice, and garlic, and season to your taste.

Meal Prep Tips for the Week

I make this salad on Sundays for weekday lunches, but the way you prep matters if you want everything to last. The main rule: keep wet elements separate until the last minute when possible.

Dressing separately – store the olive oil, lemon, and garlic dressing in a small jar. Keep it chilled and toss with the salad just before eating so cucumbers stay crisp and the avocado keeps its color longer.
Avocado timing – dice avocado just before serving. If you must add it in advance, toss with lemon juice and store in an airtight container for up to 24 hours. Press plastic wrap directly on the surface to limit air exposure.
Chickpeas – cooked or canned chickpeas keep well in the fridge for 3–4 days in their own container. If you simmer dried chickpeas, cool them quickly and refrigerate separately.
Layering jars – for grab-and-go lunches assemble in mason jars: dressing on the bottom, chickpeas and sturdy veg next, soft items like tomatoes next, and avocado or feta at the top (add just before eating).
Containers – use shallow airtight containers for the best texture. Wide-mouth jars are great for adding bites of lemon right before you eat.

Variations and Customization Ideas

This is a forgiving salad — use what you have. Here are some of my favorite variations that I rotate through depending on seasonal produce and what’s in my pantry:

Roasted veg – roast some bell peppers, cherry tomatoes, or eggplant for a smoky version. Roast at 425°F until charred and sweet, then cool slightly and toss in.
Extra crunch – toasted pumpkin seeds, pistachios or slivered almonds add a nutty crunch that contrasts the creaminess of avocado.
Grain boost – add cooked quinoa, farro, or barley to make it heartier. Quinoa makes it a complete protein if you’re skipping meat.
Fruit twist – diced mango or apple gives a sweet-tart contrast that’s brilliant with cilantro and lime (swap lemon for lime).
Spice it up – add a pinch of smoked paprika or a teaspoon of harissa for warmth and color. A sprinkle of ground cumin gives a lovely earthy undertone that complements chickpeas.
Vegan swap – use marinated tofu or a vegan feta alternative, or bump up olives and capers for briny notes instead of cheese.

For another avocado-forward option with a cool, creamy dressing try our creamy cucumber-avocado salad.

Serving Suggestions

This salad plays well with many menus. I often serve it three ways depending on occasion:

As a main – pile it on top of mixed greens or baby spinach, add a scoop of quinoa for extra heft, and drizzle extra dressing. It’s substantial enough to be a solo meal for lunch.
As a wrap – spoon into a tortilla or pita with a smear of hummus for a portable lunch that doesn’t fall apart by mid-day.
As a side – serve beside grilled chicken, fish or lamb for a Mediterranean feel. The acidity from lemon cuts through rich proteins beautifully.

Garnish ideas: a handful of fresh herbs (cilantro, parsley, or mint), a crumble of extra feta, a scattering of sesame or sunflower seeds, or a quick drizzle of chili oil for heat. Make this salad into a hearty bowl by serving it over fragrant cilantro lime rice.

Nutritional Breakdown

Here’s the macro snapshot per serving (approximate, based on the original recipe):

Calories – ~368 kcal per serving.
Fat – ~23 g (mostly from olive oil and avocado; largely monounsaturated).
Carbohydrates – ~34 g (including fiber from chickpeas and avocado).
Protein – ~13 g (primarily from chickpeas and feta).
Fiber – this salad is fiber-rich thanks to chickpeas and avocado, which helps with fullness and gut health.

Compared to a typical creamy deli salad, this version is lighter on saturated fat and richer in plant-based protein and fiber. The olive oil and avocado provide heart-healthy fats, while the chickpeas bring sustained energy without the heaviness of fried or breaded sides.

Conclusion: Why You’ll Love This Salad

If you want one recipe that’s fast, flexible, and reliably satisfying, this chickpea feta and avocado salad is it. I love that it’s quick enough for weeknights, pretty enough for company, and sturdy enough to live in the fridge for a few days if you keep the avocado and dressing separate. The lemon and garlic brighten while feta and avocado give it creamy, savory depth — a combination that feels deliberate but is forgiving when you’re in a hurry.

Make it your own: add roasted peppers, toss in seeds for crunch, or serve it in a pita on busy mornings. Either way, the flavors come together quickly and taste even better the next day if you wait to add avocado. Try it once and you’ll find it becomes one of your reliable weeknight picks too.

FAQ

How long can I store this chickpea feta and avocado salad?
Store the salad (without avocado) in an airtight container in the fridge for 3–4 days. If you add avocado, it’s best eaten within 1–2 days for optimal texture and color. Store the dressing separately for up to 5 days and toss just before serving.

How do I keep the avocado from turning brown?
Toss diced avocado with a little lemon juice to slow browning and add it right before serving. For short-term storage, keep the salad airtight and press plastic wrap directly on the surface to limit air exposure.

Can I use dried chickpeas instead of canned?
Yes. Soak dried chickpeas overnight, then simmer 1–1.5 hours until tender, or pressure-cook for about 20–30 minutes. One 15 oz can is roughly 1.5 cups cooked chickpeas, so plan quantities accordingly. Salt after cooking to avoid toughening the skins.

Can I make this recipe vegan or dairy-free?
Absolutely. Swap feta for a vegan feta alternative, marinated tofu, or omit it and add olives, capers, or toasted nuts for briny flavor and crunch. The dressing (olive oil, lemon, garlic) is already vegan.

What are some serving suggestions or ways to customize the salad?
Serve it as a main over greens or quinoa, stuff it into pita or wraps, or use it as a side with grilled fish or chicken. Customize with roasted veggies, toasted nuts or seeds, fresh herbs, or seasonal fruit like mango or apple for variation.

How did you like making and tweaking this salad? I love hearing what readers do with recipes — if you try a version with roasted peppers or toasted almonds, drop a note describing what you changed and how it turned out.

Alyssa