No-Chicken Salad Sandwich

This No-Chicken Salad Sandwich is here to steal the spotlight! Chickpeas step in as the star of the show, packed with plant-based protein and fiber to keep you satisfied and your gut happy. When you mash some of them up, they become part of the creamy base that’s mixed with tangy Greek-style yogurt, crunchy celery, pecans and sweet, juicy grapes. It’s a flavor-packed twist on a nostalgic favorite—minus the chicken, of course. Scoop it onto toasted whole-grain bread as we do here or tuck it into a wrap, pile it over fresh greens or scoop it up with whole-grain crackers. However you serve it, this is the kind of lunch (or snack!) you’ll want on repeat. Read on for our expert tips for making this at home, including ingredient swaps and additions to try. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• We recommend using no-salt-added chickpeas to help keep sodium in check. Chickpeas cooked from scratch (without added salt) will work well, too. You will need 1½ cups cooked chickpeas for this recipe.
• Want to try a different fresh herb? Basil, parsley, chives or cilantro will work in place of the dill.
• We like the creaminess of whole-milk Greek-style yogurt, but if you want to cut down on saturated fat, you can swap it out for reduced-fat or nonfat yogurt instead.

Nutrition Notes

• Chickpeas are an excellent source of plant-based protein, so you won’t miss the chicken in this salad sandwich. The protein and fiber in these legumes lead to a healthy combination of nutrients that will leave you satiated. Plus, the fiber is also good for gut health. Chickpeas also contain folate, a B vitamin that’s crucial for maintaining cell health. 
• Using Greek yogurt in the base of this creamy chickpea salad is an easy way to add more protein and calcium, two nutrients good for muscle mass and bone strength. Greek yogurt also contains probiotics, which can help with digestion and support your gut health and immune system. 
• Whole-grain bread is a good choice if you’re looking to add more fiber and protein to your diet. That’s because whole-grain bread is made with the entire grain, including the protein-rich germ and the fiber-packed bran, whereas white bread is made from refined flour that removes those elements.