Quick answer: Chickpea tuna salad is canned tuna and lightly mashed chickpeas mixed with Greek yogurt, lemon, mustard and crunchy celery instead of mayonnaise. Each serving has about 230 calories and 27 g protein, costs about $1.35, takes 10 minutes and the recipe makes 3 servings. It is a no-cook lunch that fits a calorie deficit and keeps for days in the fridge.
Regular tuna salad is cheap, but a mayo-heavy scoop can carry more fat calories than protein. Swapping mayo for Greek yogurt and stretching two cans of tuna with a can of chickpeas gives you three filling lunches for about four dollars. It is for anyone who wants a protein-packed desk lunch that takes 10 minutes and zero stove time.
Chickpea Tuna Salad
Tuna, smashed chickpeas and a Greek yogurt dressing: 3 servings with about 27 g protein and 230 calories each, for roughly $1.35 a serving.
| Prep time | 10 min |
|---|---|
| Cook time | 0 min |
| Total time | 10 min |
| Servings | 3 |
| Calories per serving | 230 |
| Protein per serving | 27 g |
| Cost per serving | about $1.35 ($4.04 per batch) |
| Allergens | Fish, Milk |
Ingredients
- 2 cans (5 oz each) chunk light tuna in water, drained (about 226 g drained)
- 1 can (15.5 oz) chickpeas, drained and rinsed (254 g)
- 3/4 cup (170 g) plain nonfat Greek yogurt
- 2 stalks celery (80 g), finely diced
- 1/4 cup (35 g) finely diced onion
- 2 tbsp (30 g) lemon juice
- 1 tbsp (15 g) yellow mustard
- 1/2 tsp garlic powder (1.5 g)
- Salt, black pepper and dried dill to taste
Steps
- Mash the chickpeas. Put the drained chickpeas in a medium bowl and mash with a fork or potato masher until about half are broken up.
- Mix the dressing. In a small bowl, stir together the Greek yogurt, lemon juice, mustard, garlic powder, a pinch of salt, pepper and dill.
- Combine. Add the drained tuna, celery, onion and dressing to the chickpeas and fold until everything is coated.
- Season and chill. Taste and adjust the salt, lemon and pepper. Serve right away or chill for 15 minutes so the flavors blend.
- Serve. Divide into 3 portions of about 1 cup. Eat it on whole-wheat toast, in lettuce cups, in a tortilla or with crackers.
Nutrition per serving (estimate): 230 calories · 27 g protein · 25 g carbs · 3 g fat · 6 g fiber · 460 mg sodium.
How much protein is in chickpea tuna salad?
One serving has about 27 g of protein. Per serving, the tuna gives about 15 g, the chickpeas about 6 g and the Greek yogurt about 6 g; the rest comes from the smaller ingredients. Served on 2 slices of whole-wheat toast, a portion comes to roughly 390 calories and 35 g protein, which makes a solid weight-loss lunch. For more cheap recipes and a cost-per-protein table for 15 staple foods, see our guide to cheap high-protein meals.
How much does chickpea tuna salad cost per serving?
The batch costs about $4.04, or $1.35 per serving before bread or crackers. The two cans of store-brand tuna are about half the cost.
| Ingredient | Cost in this recipe |
|---|---|
| Tuna (2 cans) | $1.92 |
| Chickpeas (1 can) | $0.92 |
| Greek yogurt | $0.61 |
| Celery | $0.36 |
| Onion | $0.05 |
| Lemon juice | $0.13 |
| Mustard | $0.03 |
| Garlic powder | $0.02 |
| Total batch | $4.04 |
| Per serving (3) | $1.35 |
If you eat tuna every week, the bulk packs are worth it: on Walmart.com the 48-pack of the same 5 oz cans worked out to 14.7 cents an ounce versus 19.2 cents for a single can on the day we checked. Celery is the one ingredient you buy more of than you need; use the rest in soup, chili or as a snack.
How do I make chickpea tuna salad taste good without mayo?
- Mash only half the chickpeas. The broken ones turn creamy and hold the salad together; the whole ones add bite.
- Use enough acid. Lemon juice and mustard cover the tang of Greek yogurt, so taste before you add more salt.
- Dice the celery and onion small, about the size of a chickpea, so every bite has crunch.
- Drain the tuna well and press out the water; extra liquid makes the salad runny by day two.
What can I substitute in chickpea tuna salad?
| Instead of | Use | Per-serving change |
|---|---|---|
| 2 cans tuna | 1 more can chickpeas (vegetarian) | +50 cal, −9 g protein, −$0.33 |
| 3/4 cup Greek yogurt | 1/3 cup (75 g) regular mayonnaise (dairy-free) | +135 cal, −6 g protein, cost not priced |
| 1 can chickpeas | Leave them out (lower-calorie, lower-carb) | −115 cal, −6 g protein, −$0.31 |
| Lettuce cups | 2 slices whole-wheat toast per serving | +160 cal, +8 g protein, +$0.40 |
The mayo swap shows why we use yogurt: it adds about 135 calories per serving and takes away about 6 g of protein. Mayonnaise prices were not checked, so its cost is not included.
Which allergens does chickpea tuna salad contain?
This recipe contains Fish, Milk. For a dairy-free version, use mayonnaise or a dairy-free plain yogurt instead of Greek yogurt (most mayonnaise contains eggs). There is no simple swap for the fish; the vegetarian chickpea version above skips it entirely. Always check labels: packaged foods (broth, sauces, tortillas, protein powder) can contain allergens or be made in shared facilities.
Can I meal prep chickpea tuna salad?
Yes. Pack it in 3 airtight containers and keep the bread or crackers separate so they stay crisp. It tastes best within 3 days; do not freeze it, because the yogurt separates and the celery goes limp when thawed. The USDA rule of thumb: refrigerate within 2 hours, eat within 3 to 4 days, freeze up to 3 to 4 months for best quality and reheat to 165°F. USDA Food Safety and Inspection Service
More high-protein recipes to try
Frequently asked questions
How many calories and how much protein are in chickpea tuna salad?
Each of the 3 servings has about 230 calories and 27 g protein. On 2 slices of whole-wheat toast it is roughly 390 calories and 35 g protein.
How much does chickpea tuna salad cost?
About $4.04 for 3 servings, or $1.35 per serving before bread, using Walmart.com prices checked in October 2026.
Can I use mayo instead of Greek yogurt?
Yes, but 1/3 cup of regular mayonnaise adds about 135 calories per serving and removes about 6 g of protein compared with 3/4 cup of nonfat Greek yogurt.
How long does chickpea tuna salad last in the fridge?
Keep it covered in the refrigerator and eat it within 3 to 4 days, following the USDA guideline for leftovers. Do not freeze it.
Key takeaways
- 230 calories and 27 g protein per serving, $1.35 a serving, 3 servings in 10 minutes with no cooking.
- Best as a packed lunch: make it Sunday night and eat it through Wednesday.
- Greek yogurt instead of mayo saves about 135 calories per serving; skip the tuna and double the chickpeas for a vegetarian version.
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How we calculated nutrition and cost: calories and protein are estimates computed from standard USDA FoodData Central values for each ingredient (SR Legacy entries), rounded to the nearest 5 calories and 1 gram. Costs use Walmart.com online prices checked on October 8, 2026 and U.S. city average prices from the Bureau of Labor Statistics (August 2026), charged only for the amount the recipe uses; salt, pepper and water are not included in the cost, and sodium figures exclude salt you add while cooking. Brands, stores and prices vary, so check your labels and receipts.
Not medical advice. This recipe is general information for healthy adults, written by our editorial team. Talk with your doctor or a registered dietitian before changing your diet, especially if you have kidney disease, diabetes, food allergies or another health condition.
