Make this colorful Mediterranean tuna chickpea salad sandwich in just a few minutes. It’s a tasty and healthy lunch full of protein!
Packed with strong flavors, filling chickpeas, and tender tuna, this easy recipe is great for meal prep, picnics, or a quick snack. Fresh herbs and zesty lemon dressing make every bite light and bright. This tasty twist on classic tuna salad will surely become a lunchbox favorite!
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🗝️ Recipe's key points
- A quick tuna salad sandwich is made with chickpeas and canned tuna. It is great for meal prep. This sandwich is high in protein and fiber. It makes a satisfying and budget-friendly lunch.
- Mixed with sriracha mayo dressing and fresh herbs, it can be easily changed. You can add crunchy ingredients like dill, bell peppers, or celery.
- High-protein and filling, the healthy tuna sandwich filling keeps well for 3 days, making it an easy make-ahead lunch option.
This easy-to-make chickpea tuna sandwich is perfect for lunch. It uses affordable ingredients and has bright flavors. It's a great way to get protein! Delicious, nutritious, and ready whenever you are!
🛒 Ingredients
This is an overview of the Tuna Chickpea Sandwich ingredients. You'll find the full measurements and instructions in the recipe card (printable) at the bottom of the page.
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- Tuna – I've used no-salt solid white tuna in water. Make sure to drain the excess water from the canned tuna well to prevent a soggy sandwich. You could use canned tuna in oil, if you prefer.
- Chickpeas – Canned chickpeas are easy to use. You can also soak dried chickpeas overnight to cook them for this sandwich recipe.
- Mayonnaise – Homemade or store-bought mayonnaise works well. Hot Honey Mustard Sauce would also work really well in this recipe. Omit the mayo and replace it with Greek yogurt for an easy no-mayo tuna sandwich.
- Garlic – Freshly grated garlic is always best for depth of flavor.
- Fresh chives – For herbaceous flavor and a pop of color.
- Sriracha – This adds a lovely touch of heat, but you can omit it, if you prefer.
- Lemon juice – For a zingy twist. The lemon helps to balance out the richness of the mayonnaise and pairs beautifully with tuna.
- Red onion – Adds a bit of sweetness. Make sure to finely chop the red onion to avoid large chunks per bite.
- Kosher salt and black pepper – Taste to adjust.
- Bread – Whole-wheat bread slices work well in this recipe, but feel free to use your favorite bread.
- Green leaf lettuce – Romaine lettuce or butter lettuce are great options.
🗒 Instructions
This is an overview of the instructions. Full instructions are in the recipe card at the bottom of the page.
- Add the mayonnaise, chives, Sriracha, garlic, lemon juice, salt and pepper to a small mixing bowl.
- Whisk until fully incorporated.
- Place the drained chickpeas in a medium bowl.
- Using a fork, press down and roughly smash some of the chickpeas. It's fine if some of the chickpeas remain whole.
- Add the tuna to the chickpeas. Stir to combine, using the fork to flake the tuna.
- Add the mayonnaise mixture and onion.
- Stir until well combined.
- Spread the sandwich mixture evenly over 4 bread slices (about ½ cup each). Place 1 lettuce leaf on each slice of bread. Then, add the remaining bread slices to complete your tuna and chickpea salad sandwiches!
🥫 Storage
This Mediterranean tuna and garbanzo bean sandwich should be eaten right away. If you wait, the filling will make the bread soggy.
If you have leftover tuna and chickpea sandwich filling, store it in an airtight container. Keep it in the fridge for 3-4 days. Add it to fresh bread slices right before serving.
📚 Variations
- Tex-Mex Tuna Sandwich: Mix fresh lime, cilantro, diced jalapeño, corn, avocado slices, and sliced tomatoes into the filling.
- Lemon Pepper Tuna Sandwich: Replace the lettuce with spicy arugula. Add fresh lemon juice, lemon zest, and coarse black pepper to the filling.
- Tuscan Tuna Sandwich: Capers, sun-dried tomatoes, shredded mozzarella and basil creates an Italian twist.
- Provençal Tuna Sandwich: Add marinated artichokes, niçoise olives, hard-cooked eggs, and roasted peppers.
- Curried Tuna Sandwich: Add currants, chopped dried apricots, and curry spice.
- Asian Tuna Sandwich: Include shelled edamame beans, miso, green onions, and sesame chile oil to the sandwich filling.
- Fennel-Orange Tuna Sandwich: Give this sandwich a high-brow makeover with crème fraîche, fennel, orange zest and juice.
- Asian Tuna Sandwich: Use sriracha mayo, rice wine vinegar, sesame seeds, and cucumber.
- Tuna and chickpeas Salad Wrap, Rolls, and Pita Breads: Load your tuna and chickpea salad filling in wraps, sandwich rolls, or in pita bread for a delicious alternative to bread slices.
- Gluten-free: Use gluten-free bread or serve the tuna salad filling on crisp lettuce leaves to double as a keto-friendly version too!
👩🏻🍳 Tips
- Make sure to finely chop salad ingredients, such as fresh herbs and onion. This helps spread the ingredients evenly in the sandwich filling. It also stops big chunks from forming when you take a bite.
- You can add leftover tuna and chickpea filling to pasta for a tasty main meal. It also makes a great snack with your favorite crackers.
- Drain the canned chickpeas and tuna well to prevent soggy sandwiches.
- Mashing half of the chickpeas while keeping the rest whole creates a tasty mix of creaminess and crunch. Easily adjust the texture of the filling by mashing more or less of the chickpeas.
🤔 FAQs
Have questions? You’re not the only one! Here are a few common questions that arise when making this tasty, protein-packed sandwich. I hope these answers help you feel confident and inspired as you prepare your next batch. Whether it’s for lunch today or a picnic next weekend, you’ve got this!
Absolutely! The mayo in this recipe is minimal—just enough to help bind the filling and add a touch of creaminess. But, if you prefer to skip it, you can use Greek yogurt, mashed avocado, or even a drizzle of olive oil instead. It’ll still be delizioso!
This filling keeps well for about 3 to 4 days in an airtight container in the refrigerator. The flavors mix and improve over time. So, feel free to make it ahead for lunch or a quick dinner.
Oh, so many good choices! Whole grain sandwich bread, pita pockets, ciabatta rolls, or even toasted sourdough are all wonderful. You can also serve it in lettuce wraps or scoop it over greens for a lighter, low-carb option.
If your little ones like bold flavors, go for it! If you are serving more sensitive tastes, you can make it milder. Use just a little garlic and skip the Sriracha. You can also replace it with a milder hot sauce or leave it out completely. Customize it to suit your family’s taste!
Still curious about this recipe? Drop me a note—I love chatting about all things delicious. Whether you make this sandwich for lunch, a road trip, or busy days, I hope it adds sunshine and flavor to your table. Grazie mille for stopping by!
📗 Related Recipes
If you enjoy this easy Mediterranean chickpea and tuna salad sandwich recipe, check out these other sandwich ideas. They are great for picnics and lunches.
- Italian Chopped Salad Sandwich - A fresh and easy sandwich filled with Italian-inspired salad ingredients, perfect for picnics, BBQs, or party appetizers.
- Classic Spicy Tuna Salad Sandwich Wraps - A crunchy, flavorful tuna filling with a spicy kick, great for sandwiches or wraps. Ideal for meal prep, box lunches, or picnics.
- Caprese Flatbread Sandwich - An Italian-style flatbread sandwich with creamy mozzarella, fresh basil, and crispy fried green tomatoes on chewy flatbread.
- Piccante Italian Beef - Tender roasted beef, thinly sliced and dipped in pan juices, served on a crusty roll with spicy giardiniera and melted mozzarella - a bold, unforgettable sandwich.
🍽 What to serve with Mediterranean Tuna & Chickpea Salad Sandwich
Enjoy this Mediterranean tuna and chickpea salad sandwich with a serving of Cheesy Loaded French Fries, Mediterranean Pearl Couscous Salad, or homemade hummus with your favorite crackers.
Combine this tuna salad with sriracha with Mediterranean Tomato Cucumber Salad & Yogurt Dressing for a low-carb meal.
🔪 All Our Way recommends the following
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You’ll need the following items to make this recipe successfully.
- Large mixing bowl – To combine all those nutritious tuna salad ingredients!
- Sharp knife – Ideal for finely chopping ingredients, such as fresh herbs and red onion.
- Cutting board – A staple that I can't do without!
- Dry measuring cups – To accurately measure dry or semi-wet ingredients.
- Measuring spoons – A must-have for wet and liquid ingredients.
- Mixing spoon or spatula – A wooden spoon and rubber spatula help to combine the ingredients without creating a mush.
📞 Chiacchierata (chat)
And there you have it, amici miei—my Mediterranean Tuna and Chickpea Salad Sandwich! This little number has become one of my favorite go-to sandwiches, especially when I want something that feels a bit gourmet. But it's actually veloce e facile (quick and easy) to throw together.
This sandwich is packed with protein, big on flavor, and perfect for everything from desk lunches to sunny-day picnics in the park. Oh, and did I mention it travels beautifully? It’s one of those sandwiches that actually gets better after a little time chilling in the fridge—perfetto for road trips or make-ahead lunches.
Feel free to make it spicy or mellow it down, and don’t be shy with l'aglio (the garlic). Buon appetito, and may your sandwich game be forever elevated!
Grazie mille for stopping by, and as always, I can’t wait to see you back in la cucina (the kitchen) with me soon. 💛
Tutti a tavolo, è pronto!
If you love this recipe, please give it 5 stars ⭐️⭐️⭐️⭐️⭐️.
What's new? Check out my All Our Way Store on Amazon. We'll be adding more items we love and use, or wish we had, to make cooking fun and easy.
📖 Recipe
Mediterranean Tuna Chickpea Salad Sandwich
Equipment Needed
Ingredients
- ⅓ cup mayonnaise
- 2 tablespoons fresh chives chopped
- 1 tablespoon Sriracha
- 1 ½ teaspoons garlic grated
- 1 ½ teaspoons lemon juice
- ¼ teaspoon salt
- ⅛ teaspoon ground pepper
- 15.5 ounce chickpeas no-salt added, drained
- 10 ounces Solid white tuna 2 (5-ounce) cans no-salt added, in water, drained
- ¼ cup red onion finely chopped
- 8 slices whole-wheat bread
- 4 leaves green-leaf lettuce
Instructions
- Whisk mayonnaise, chives, Sriracha, garlic, lemon juice, salt and pepper together in a small bowl.
- Place chickpeas in a medium bowl. Using a fork, press and roughly smash some of the chickpeas (it’s OK if some remain whole). Add tuna to the chickpeas; stir to combine, using the fork to flake the tuna. Add the mayonnaise mixture and onion; stir until well combined.
- Spread the mixture evenly over 4 bread slices (about ½ cup each). Top each with 1 lettuce leaf and top with the remaining bread slices.
Notes
👩🏻🍳 Tips
- Make sure to finely chop salad ingredients, such as fresh herbs and onion. This helps spread the ingredients evenly in the sandwich filling. It also stops big chunks from forming when you take a bite.
- You can add leftover tuna and chickpea filling to pasta for a tasty main meal. It also makes a great snack with your favorite crackers.
- Drain the canned chickpeas and tuna well to prevent soggy sandwiches.
- Mashing half of the chickpeas while keeping the rest whole creates a tasty mix of creaminess and crunch. Easily adjust the texture of the filling by mashing more or less of the chickpeas.
Nutrition
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