Quick Description:
This creamy tuna and chickpea salad sandwich is the perfect high-protein, fiber-rich meal that keeps you full and energized all afternoon. Blended with Greek yogurt instead of mayo, it’s lighter, tastier, and meal-prep friendly — perfect for sandwiches, wraps, or lettuce cups!
🕒 Servings and Timing:
- Prep Time: 5–7 minutes
- Cook Time: None
- Total Time: Under 10 minutes
- Servings: 2
- WW Points per Serving: 3–5 points (depending on bread & add-ins)
📝 Ingredients List:
- 1 can tuna in water (drained) – 0 points
- 1/2 cup canned chickpeas (rinsed & mashed slightly) – 2 points
- 2 tbsp plain nonfat Greek yogurt – 0 points
- 1 tsp Dijon mustard – 0 points
- 1/2 tbsp lemon juice – 0 points
- 1 celery stalk, finely chopped – 0 points
- 2 tbsp red onion or green onion – 0 points
- Salt, pepper, garlic powder – to taste
- Optional: dill, parsley, paprika, chili flakes
- 2 slices low-point whole wheat bread or pita/wrap – 2–3 points
- Optional: lettuce, tomato, pickles for layering
👩🍳 Instructions:
1. Mix the Base: In a bowl, combine tuna, chickpeas, Greek yogurt, lemon juice, mustard, and seasonings. Mix until creamy and combined (leave some texture for the chickpeas).
2. Add the Crunch: Stir in chopped celery and onions. Taste and adjust seasoning.
3. Build Your Sandwich: Spread over your bread or wrap of choice. Add lettuce, tomato, or pickles for extra bite.
4. Serve: Enjoy right away or chill the salad for deeper flavor!
🔄 Additional Notes:
Tip: Want it extra creamy? Add another spoon of yogurt or a dash of olive oil (count the points). Want a tangier bite? Add chopped pickles or capers!
🌿 Dietary Info:
- High-Protein
- High-Fiber
- WW Friendly
- Gluten-Free Option Available (use GF bread/wrap)
- Dairy-Free Option (use DF yogurt or mashed avocado)
✨ Brief Introduction:
I made this when I was tired of plain tuna and didn’t want mayo — and it quickly became a go-to! Chickpeas add fiber and texture, Greek yogurt brings creaminess, and the combo is way more satisfying than a standard tuna sandwich. Clean, quick, and absolutely delicious.
🧭 Lunch-Prep Tips:
- Mash the chickpeas just enough so the salad holds together
- Keep it chunky: Leave a little texture for crunch and bite
- Toast your bread for extra flavor and structure
- Great in lettuce cups for a low-carb version
🔁 Swaps & Variations:
- No Chickpeas? Sub with white beans or chopped boiled egg
- Vegan Version: Use mashed chickpeas only + vegan mayo or yogurt
- Add-ins: Chopped pickles, olives, shredded carrots, or cucumber
- Spicy Kick: Add chili flakes, jalapeños, or hot sauce
🌀 Storage & Meal Prep Tips:
- Fridge: Keeps up to 3 days in an airtight container
- Great for Meal Prep: Make a batch on Sunday and scoop into sandwiches or wraps all week
- To-Go Tip: Store filling separately and assemble fresh for best texture
❓FAQ Quick Bites:
Q: Can I use canned salmon instead of tuna?
A: Absolutely — it’s just as protein-rich and delicious!
Q: Can I skip yogurt altogether?
A: Sure! Try mashed avocado or a touch of olive oil + lemon for a creamy texture.
Q: Can I make this low-carb?
A: Totally! Serve it in lettuce wraps, low-carb pita, or over a big leafy salad.
💬 Optional Personal Note:
This sandwich legit changed how I feel about tuna — it’s creamy, fresh, and way more satisfying with chickpeas. I love it in a pita pocket with crunchy lettuce and a pickle on the side. 10/10 lunch that feels good and tastes even better.
📣 Call-to-Action:
Tried this Tuna & Chickpea Salad Sandwich? Tag me in your meal prep pics 🥪💪 and let me know — are you a sandwich, wrap, or lettuce-cup kind of person? Drop your remix in the comments 👇
