Mediterranean Chickpea Salad

By Jessica Hylton - - Updated

This 15-Minute Mediterranean Chickpea Salad is loaded with delicious and filling veggies, made in just 15 minutes and is perfect for meal prep!

Mediterranean chickpea salad on a square white dish with a golden spoon.

Oh chickpea salad, you charmer you. I whipped this Mediterranean Chickpea Salad up with what I had in my fridge and pantry. I did this when I had no time to cook or wait on the oven for a quick meal. My husband has been eating this non-stop since I made this, deeming it one of his most favourite recipes I’ve ever made.

COMPLIMENTS of the highest order, friends. The flavours here are divine when combined, and absolutely addictive. Once the salad has been left to sit for an hour, or even the next day. 6 ingredients, a quick vinaigrette, and that’s it. The best part? It all comes together in just 15 minutes.

Diced tomatoes, chickpeas cucumbers, cheese and onions in a glass bowl.

It’s been a crazy few weeks. So much has been going on, and I’ve been struggling a bit with self-confidence during the process. I think we all do at some point, right? It’s pretty hard to admit, but I was at a point where I began to doubt everything. After a few weeks of endless work, lots of self-doubt and worrying, going to Charleston for the Mediavine conference was actually exactly what I needed. There’s something about blogging conferences. It’s re-energising, re-charging, revitalising. Although it was a work trip, it was great get out of my at home bubble, and to see that everything I was doubting about my abilities were all false. I met some amazing bloggers, learnt so much, and I’ve come back anew to handle all that life has to throw at me.

This is relevant, I promise. The week back was hard to transitioning back into, and I have had no time to cook on a regular basis. Greek salads has been my absolute favourite for a while, and I’ve used them in a variety of ways, but never yet with chickpeas. I wanted to make something that would taste delicious, but still also be very filling. This Mediterranean Chickpea Salad fit the bill perfectly. I already had all the ingredients in my fridge and pantry, so I set right to ‘work’, because trust me, this salad was so easy to whip up it’s embarrassing. No work required!

 Mediterranean chickpea salad on a white plate.

This Mediterranean Chickpea salad was perfect for me transitioning back into the normal work week. It would definitely be great for whenever you are short on time or energy, and for any time at all really. It requires no cooking, you just simply mix ingredients together and it comes together in absolutely no time. That 15 minutes is really just for all the chopping required. Chickpeas, tomatoes, cucumbers, red onions, feta and parsley are a perfect combo of ingredients. They meld so well together once this light balsamic vinaigrette is poured over it. Better yet, it’s perfect for meal prep and lasts several days in the fridge. We’ve been transforming it too – in burritos for breakfast, and in jars for my husband to take to work. You can add olives, or even use white beans instead of feta, and make it completely yours.

I guarantee you’ll enjoy this salad! P.S. while it’s not mandatory, if you let this sit for an hour, the flavours will blow you away. The salad really benefits from the acidity in the vinaigrette pulling out even more brilliant flavours, so it’s definitely worth it! You could eat this with a fork, or scoop it up with pita chips!

Top down shot of chickpea salad on a plate with a gold fork on the side.

P.S. Here are some of the items I used to make this recipe if you’d like to use them too:



Mediterranean chickpea salad in a bowl.

15-Minute Mediterranean Chickpea Salad (Meal-Prep Friendly)

This 15-Minute Mediterranean Chickpea Salad is loaded with delicious and filling veggies, and is made in just 15 minutes! Perfect for meal prep!
by: Jessica in the Kitchen
Prep Time 15 minutes
Total Time 15 minutes
Servings 4 servings
Course Dinner, Lunch, Salads
Cuisine American, Mediterranean

Chickpea Salad

  • 1 1/2 cups chickpeas drained and dried
  • 1 cup cubed cherry tomatoes
  • 1/2 large red onion chopped
  • 1 cup cubed English cucumber
  • 1/4 cup feta cheese crumbled or vegan tofu feta
  • 1/2 cup chopped parsley stems removed

Balsamic Vinaigrette

  • 1/4 cup extra virgin olive oil
  • 1 tablespoon balsamic vinegar
  • 2 teaspoons lemon or lime juice
  • 1 teaspoon dijon mustard
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon ground black pepper


  • In a large mixing bowl, add the chickpeas, cherry tomatoes, red onions, cucumber cubes, feta cheese and parsley.
  • Pour the vinaigrette over the salad and toss again to combine.
  • OPTIONAL, but makes a delicious difference: Cover the salad and let sit for 30 minutes to up to an hour so that all the ingredients are completely soaked in and the flavours combined. Serve and enjoy!


1. This recipe is vegetarian and gluten free.
You can prep this salad ahead of time for meal prep for sure, and you can store it in an airtight tupperware container.
Swap the feta cheese for tofu feta, white beans or olives.


Calories: 269kcal | Carbohydrates: 22g | Protein: 8g | Fat: 17g | Saturated Fat: 3g | Cholesterol: 8mg | Sodium: 425mg | Potassium: 367mg | Fiber: 6g | Sugar: 6g | Vitamin A: 894IU | Vitamin C: 23mg | Calcium: 99mg | Iron: 3mg
by Jessica

leave a comment

Recipe Rating


  1. Tracy says:

    5 stars
    Made this salad today for dinner. I added olives, red pepper, and 1/2 avocado leftover from a previous meal. It was really good.

    • Courtney | Jessica in the Kitchen says:

      Hi Tracy! Those additions sound yummy. We’re so happy you enjoyed! Thanks for reading!

  2. Candace Franklin says:

    5 stars
    A great (and quick) option when you’re hosting or doing a potluck. And I’ve used the dressing for a few other salads as well!

    • Jessica says:

      Hi Candace,

      Yes!! I must share this as a potluck option, and I love that you’ve tried the dressing elsewhere too!! Thank you so much!!

  3. Megan says:

    5 stars
    I make this recipe at least once a week. The ingredients have become a staple in my pantry/refrigerator. It is super fast to make; has staying power in the fridge for a couple days (and only gets better as the ingredients have a chance to blend); and is filling without being “heavy.” If you need some meat, toss a chicken breast on the grill with a little mediterranean seasoning, chop it up and add into the salad. I cannot recommend this recipe higher.

    • Jessica says:

      Hi Megan,

      So happy to hear and so glad you enjoyed so much!! <3

  4. Erin says:

    5 stars
    Another home run by Jessica! This is delicious!! I can’t wait until my garden tomatoes are ripe to make this taste even better.

  5. Gigi says:

    5 stars
    Such a delicious and easy salad to put together. Even my finicky husband loved it. We had it 2 nights in a row. The dressing is so delicious and perfect for this salad. It’s a keeper!! ♡

    • Gavin | Jessica in the Kitchen says:

      We’re so happy that you and your husband enjoyed this recipe Gigi! Thank you so much for reading and leaving such a nice comment!

  6. Delayna says:

    5 stars
    This salad is so good for a work lunch and is so great for meal prepping! I added a scoop of plain greek yogurt for a little more of a creamy texture in the dressing and it is perfect!

  7. Tanya Pruett says:

    5 stars
    An absolute favorite at our house!! This recipe is perfect in every way – so tasty, flavorable, and fresh!

  8. Caitlin says:

    5 stars
    This recipe really is very easy and super delicious! I made mine the day before and the flavours were thoroughly soaked in, so if you’ve got the time I would recommend making it 30 mins early.

    • Gavin | Jessica in the Kitchen says:

      Awesome we’re so happy you enjoyed it Caitlin! Love that tip. Thanks so much for reading!

  9. Joshua says:

    This is really a tasty and light recipe. Awesome
    Just made this tonight for my girlfriend and I. I doubled the recipe for us to have extra for work tomorrow. Only thing I did different was lightly saute some dinosaur kale and spooned the chickpea salad over that. And because I had some baked tofu to use up, I also cubed it up and topped the whole bowl off with that and a sprinkle of vegan feta.

    • Gavin | Jessica in the Kitchen says:

      Nice, love the additions Joshua. We’re happy that you like it! Thanks for the review.

Send this to a friend