Smashed Chickpea Avocado Sandwich (Back-to-School/Work Lunch)

By Jessica Hylton - - Updated

This Smashed Chickpea Avocado Sandwich is loaded with so much delicious flavour! It’s super easy to meal prep and is great for back to school or work lunches!

This Smashed Chickpea Avocado Sandwich is loaded with so much delicious flavour! It's super easy to meal prep and is great for back to school or work lunches! via https://jessicainthekitchen.com #vegan #lunch #backtoschool

I have been waiting to share an avocado recipe with you for some time now. What’s a more perfect way than a meal preppable, flavour loaded, sandwich? Well, avocado toast would be equally perfect and GREAT NEWS – you can make this feeling to make that too! This Smashed Chickpea Avocado Sandwich is going to be a hit for you, friends.

Let’s get down to business. To defeat the hu-…okay but seriously. This is a top class, easy to make, easy to pack and easy to eat sandwich. With back to school season here and a lot of you guys asking for easy lunches, this came immediately to mind. If you’re not going back to school? This makes an ideal work sandwich too. In fact, I have a couple sandwiches that really make the cut for great back to school sandwiches.

This Smashed Chickpea Avocado Sandwich is loaded with so much delicious flavour! It's super easy to meal prep and is great for back to school or work lunches! via https://jessicainthekitchen.com #vegan #lunch #backtoschool

So what is smashed chickpea avocado? It’s chickpeas, avocado, and lots of great seasonings literally “smashed” together to create this masterpiece. It’s easily customisable so if you want to add in some spice, or some even add in some chopped onions, you definitely can. Either way, it’s still pretty easy to make. Best part? It doesn’t turn brown. I know you guys worry about that a lot with avocado. Thanks to all the lime in this recipe, it’s safe and sound and green, even up to two days later!!  At the same time, since it’s avocado, I would recommend making this probably the night before you need it or even quickly in the AM (smash the other ingredients together, then add the avocado for a quick 2 minute addition). Here are my top points about this sandwich:

  • easy to make (no, really)
  • solves the avocado crisis (have several ripe avocados at once and can’t eat anymore guac? Try this)
  • loaded with lots of healthy fats – will keep you full
  • the chickpeas boost the protein content of this recipe – will also keep you full
  • Looks so pretty!

This Smashed Chickpea Avocado Sandwich is loaded with so much delicious flavour! It's super easy to meal prep and is great for back to school or work lunches! via https://jessicainthekitchen.com #vegan #lunch #backtoschool

I have nothing else to rant about here 🙂 so I’ll let you get to making this. By the way, I love to make mine into a sandwich by just adding some tomatoes, and toasted bread. I recommend if you’re packing this for lunch to use a nice thick and hearty bread. Like I mentioned earlier, you can also turn this into avocado toast the next day (or right away). One slice and you are SET.

Enjoy friends!

Other Vegan Sandwiches

Vegan Tuna Sandwich

Vegan BLT Sandwich

WATCH THE VIDEO BELOW TO SEE HOW IT’S MADE!

Also, Please Subscribe to my YouTube channel for weekly cooking and recipes videos!

This Smashed Chickpea Avocado Sandwich is loaded with so much delicious flavour! It's super easy to meal prep and is great for back to school or work lunches! via https://jessicainthekitchen.com #vegan #lunch #backtoschool
This Smashed Chickpea Avocado Sandwich is loaded with so much delicious flavour! It's super easy to meal prep and is great for back to school or work lunches! via https://jessicainthekitchen.com #vegan #lunch #backtoschool

Smashed Chickpea Avocado Sandwich (Lunch Meal Prep)

This Smashed Chickpea Avocado Sandwich is loaded with so much delicious flavour! It’s super easy to meal prep and is great for back to school or work lunches!
by: Jessica in the Kitchen
Prep Time 15 minutes
Total Time 15 minutes
Servings 4 servings
Course Lunch, Sides
Cuisine American
Ingredients
  • 1 medium sized ripe avocado
  • 1 15 oz. can cooked chickpeas
  • 2 tablespoons chopped parsley
  • salt and pepper to taste
  • juice of two limes
  • 1 teaspoon garlic powder
  • Red pepper flakes optional + sandwich bread and toppings (tomatoes and lettuce)
Instructions

Instructions

  • Add all of the ingredients except the sandwich bread, lettuce and tomatoes into a bowl. Using a potato mashed, or a fork, mash them all together until combined. Taste and add more salt and pepper if desired.
  • Scoop some into a sandwich with your favourite toppings and enjoy! OR, enjoy as avocado toast with a little bit of balsamic vinegar on toasted bread. Enjoy!
NOTES
Notes
I would recommend making this probably the night before you need it or even quickly in the AM (smash the other ingredients together from before, then add the avocado for a quick 2 minute addition). That way your avocado is nice and fresh!

Nutrition

Calories: 280kcal | Carbohydrates: 40g | Protein: 11g | Fat: 10g | Saturated Fat: 1g | Sodium: 86mg | Potassium: 628mg | Fiber: 13g | Sugar: 6g | Vitamin A: 289IU | Vitamin C: 19mg | Calcium: 75mg | Iron: 4mg
by Jessica

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Recipe Rating




15 comments

  1. Df says:

    Oh, no! I mixed it all up BEFORE I watched the video — didn’t realize the chickpeas need to be cooked first! No wonder I’m having such a hard time mixing it all up! Oh, well. I’ll try it cooked next time. Thx for the recipe!

    • Jessica says:

      Oh no! I hope it works out well the next time! You’re so welcome!

    • Jeanene L Gay says:

      This looks so easy. How much is a serving? Trying to eat healthy and I’m trying to to figure out how to eat

      • Courtney | Jessica in the Kitchen says:

        Hi Jeanene! This recipe makes 4 sandwiches. We haven’t done our nutritional information for this recipe as yet so it’s hard to quantify how much a single serving would be. We will let you know once we have updated this recipe. Thanks for reading!

  2. Jennifer Catriana says:

    This was seriously delicious.
    Being vegan and three weeks into an elimination diet (for a medical condition) that completely bans tofu and all other soy products, you can’t imagine how sick I’ve become of beans and chickpeas. Never saw THAT coming. But anyway, when I saw this recipe, I knew you weren’t going to let me down. And you didn’t. This is mighty delicious stuff! Thanks for creating it!

    • Jessica says:

      OH wow Jennifer! I’m so happy that I delivered with this recipe! You’re so kind, thank you again!

  3. Christina says:

    5 stars
    I made this sandwich already for the second time within a week today. It is so quick and easy to make and yet so very delicious and healthy!
    Chickpeas and Avocado are two of my favorite foods, I wonder why I have never thought of combining them! Thank you very much for this recipe! 🙂

  4. Danielle says:

    5 stars
    This was super filling and fairly simple. I would make it the night before (any sooner and the avocado would turn brown)

    • Gavin | Jessica in the Kitchen says:

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

  5. Stephanie says:

    OK. I am trying to like chickpeas, but the consistency of canned cp’s aren’t my favorite. They don’t need to be super soft…just softer than they are. How long do I need to cook them to make a difference, so they will be more “mashable”?

    • Hi Stephanie,

      No worries! It might be the can you’re buying too btw, so try a different brand! But you can boil them for like 10 minutes with a 1/4 teaspoon of baking soda and that should help!!

      • L.A.Davis says:

        Had leftover Halal restaurant curry chickpeas in the refrigerator and a ripe avocado read just the title of recipe and knew what had to done. Smashed both together added a little more cayenne powder and a squeeze of lemon. This will go great as a side for bison burgers on ciabatta I’m preparing for lunch today. Thanks for the idea and recipe.

  6. Robin says:

    5 stars
    delicious!

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