This is one of those recipes I lean on when I need something filling, quick, and familiar. It has that same creamy, savory comfort that tuna salad used to have in my lunchbox days, but with chickpeas doing the heavy lifting. The texture is satisfying, it’s inexpensive to make, and it comes together fast enough that you can make it while your bread is toasting.
I reach for this on days where I don’t feel like cooking much, but still want something that feels like a real meal. It works for sandwiches, wraps, snack boards, or even spooned over greens when I’m trying to eat something a little lighter.
Why This Works So Well
Chickpeas mash into a texture that’s just right for salads like this — soft but with enough structure to feel hearty. The vegan mayo adds creaminess, the vinegar brightens everything, and a little seasoning brings it all together. From there, you can customize based on what you have and what you like.
It’s fast, flexible, and steady in the refrigerator, which makes it a regular in my meal prep rotation.
Ingredients You’ll Need
Chickpeas
Canned or cooked from dry. They make up the base and mash beautifully.
Vegan Mayo
Choose one with a flavor you already enjoy. This carries a lot of the taste.
Rice Vinegar
Adds a mild tang that brings balance. Apple cider vinegar can work too — just start with less and adjust.
Salt and Pepper
Season to taste — small adjustments make a big difference.
Add-ins (Optional, but highly recommended)
A bit of crunch and freshness takes this from good to very good:
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Chopped celery
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Diced onion or shallot
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Chopped pickles or pickle relish
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Fresh herbs like dill or parsley if you have some
I usually add at least one crunchy element to keep the texture interesting.
How to Make It
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Drain and rinse the chickpeas.
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Place them in a bowl and mash with a fork until they’re mostly broken down, leaving some pieces for texture.
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Stir in vegan mayo, vinegar, salt, and pepper.
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Fold in any optional add-ins.
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Taste and adjust seasoning as needed.
That’s it. Nothing complicated, just mix and taste as you go.
Notes From My Kitchen
Chickpeas vary in firmness depending on the brand. If yours feel a little firm, mash a little longer. If you like extra creaminess, add a touch more mayo.
If you plan to store this for a few days, mix it a little less saucy at first. Add a spoonful of mayo right before eating to refresh it.
This is one of those dishes that gets better after it chills for a bit.
Variations
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Chickpea Tuna Melt:
Spread on bread, top with vegan cheese, and broil until warm and melty. -
Curried Chickpea Tuna:
Add ½ teaspoon curry powder for a warmer flavor. -
Extra Bright:
A bit of lemon zest or a squeeze of lemon juice can give it a clean finish.
Serving Ideas
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On whole grain or sprouted bread with lettuce and tomato.
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Wrapped in a tortilla with greens and thin-sliced cucumber.
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Spooned over a salad bowl with avocado on the side.
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Spread on crackers as a snack board item.
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Tucked into pita with shredded vegetables.
It travels well, so it’s great for lunches too.
Storage
Store in a sealed container in the refrigerator for 3–4 days.
If it thickens while stored, stir in a little extra mayo before serving.
FAQs
Can I use a different bean?
Chickpeas work best for texture. Other beans tend to mash too soft.
Is rice vinegar essential?
No, but it adds a gentle tang. Apple cider vinegar works if you adjust the amount slowly.
Do I need to peel the chickpeas?
No. The small skins blend in once mashed.
5-Minute Vegan Chickpea Tuna
A quick, creamy, and satisfying plant-based spread that works beautifully in sandwiches, wraps, or served open-faced.
Ingredients
For the Chickpea Tuna:
- 1 (14 oz) can chickpeas, rinsed and drained (or 1 1/2 cups cooked chickpeas)
- 1/3 cup vegan mayonnaise
- 1 tablespoon rice vinegar (or 2 teaspoons apple cider vinegar)
- 1/2 teaspoon salt
- Freshly cracked black pepper, to taste
- 1/4 cup finely diced red onion or shallot
- 1 celery stalk, finely diced
For Serving:
- 4 slices bread of choice (regular or gluten-free)
Instructions
- Lightly mash the chickpeas using a fork or pulse just a few times in a food processor, leaving some texture.
- Stir in the vegan mayo, rice vinegar, salt, and black pepper until the mixture is creamy and well combined.
- Fold in the diced onion and celery. Taste and adjust seasoning or add a splash more vinegar for extra brightness.
- Toast the bread if you like, then spread the chickpea tuna onto the slices. Top with the remaining slices or serve open-faced.
- Store any extra chickpea tuna in an airtight container in the fridge for 3 to 4 days. Add a spoonful of mayo before serving again if it thickens.
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 208Total Fat 16gSaturated Fat 3gUnsaturated Fat 14gCholesterol 9mgSodium 449mgCarbohydrates 13gFiber 3gSugar 4gProtein 3g
Easy Shrimp Recipes.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.
Final Thought
This chickpea “tuna” has become one of those recipes I keep coming back to. It’s simple, comforting, and fits into everyday eating without much work at all. Once you make it a few times, you’ll probably find your own preferred add-ins and ways to serve it — and that’s when it becomes part of your regular kitchen rhythm.
