If you’re in search of a nourishing meal that’s fast and satisfying, this Chicken & Chickpea Salad checks every box. Loaded with tender grilled chicken, creamy avocado, and hearty chickpeas, this dish is both fresh and filling. It takes just 30 minutes to prepare and is perfect for weeknight dinners or healthy lunches during the week.
Table of Contents
Why You’ll Love This Recipe
This recipe is designed with simplicity and nutrition in mind. Here’s why you’ll want to add it to your regular rotation:
It’s gluten-free, packed with protein, and full of wholesome, colorful ingredients.
The combination of textures and bold seasoning makes each bite interesting.
It comes together quickly and stores well, making it great for batch prep.
Ingredients You’ll Need
Each component brings something different to the table, enhancing both flavor and nutrition.
Chickpeas
You can use either dried and cooked chickpeas or opt for the canned version if you need a shortcut. They provide a mild, nutty base and are rich in plant-based protein.
Chicken Thighs
Grilled boneless, skinless chicken thighs bring richness and juicy texture that complement the other ingredients beautifully.
Avocados
These add creaminess and healthy fats, balancing the acidity and crunch in the salad.
Red Bell Pepper
Slightly sweet with a refreshing snap, bell peppers contribute color and texture.
Red Onion
For a sharp edge and a little bite, red onion offers just enough kick when diced small.
Cherry Tomatoes
These juicy, sweet tomatoes brighten the salad and bring natural acidity.
Sundried Tomatoes
They add a deeper, savory element and a chewy texture that contrasts nicely with the fresh vegetables.
Fresh Cilantro
Herbaceous and bright, cilantro lifts the entire dish with a pop of freshness.
Balsamic Vinegar
Used as a finishing touch, it adds subtle sweetness and complexity.
For the Dressing:
Avocado Oil
A light oil that allows the spices and citrus to shine.
Raw Honey
Adds a gentle sweetness that balances the lemon and spices.
Garlic
Use raw for bold flavor or roasted for a smoother, mellow taste.
Lemon Juice
This acidic element gives the dressing its zing and helps tie all the flavors together.
Salt, Black Pepper, Cumin, Onion Powder, Garlic Powder, Hot Sauce
These create a balanced, mildly spicy profile that elevates the salad.
How to Make Chicken & Chickpea Salad
This salad is a quick and rewarding dish that’s simple to prepare. The chickpeas serve as a hearty base, while the grilled chicken provides warmth and substance. Toss in a rainbow of vegetables and coat with a homemade citrus vinaigrette, and you’ve got a bowl full of flavor that’s both refreshing and filling.
Step-by-Step Instructions
1. Soak or Rinse Chickpeas
If starting with dry chickpeas, soak them in hot water for four hours. Then cook in a pressure cooker for about 12 minutes, until tender with a little bite. For canned, simply rinse under warm water and let them drain.
2. Prepare the Dressing
In a small bowl, combine avocado oil, lemon juice, honey, garlic, and all seasonings. Whisk until smooth and fully combined.
3. Grill the Chicken
Season chicken thighs with salt and pepper. Grill over medium-high heat until golden and cooked through. Set aside and slice into bite-sized pieces once rested.
4. Chop the Veggies
Cut the avocado, dice the bell pepper and red onion, halve the cherry tomatoes, and finely chop the sundried tomatoes and cilantro.
5. Mix the Salad
Place chickpeas, grilled chicken, avocado, bell pepper, red onion, cherry tomatoes, sundried tomatoes, and cilantro in a large bowl.
6. Add Dressing and Toss
Drizzle the vinaigrette over the salad and gently toss until everything is evenly coated.
7. Finish and Serve
Divide the salad into bowls and drizzle each with balsamic vinegar. Sprinkle with extra pepper if desired.
Helpful Tips
Use canned chickpeas when short on time. Just be sure to rinse well to eliminate excess salt.
Cook chicken until just done. Overcooked chicken can become dry. Allow it to rest before slicing to keep it juicy.
Toss salad gently. Especially with avocado, be careful not to overmix to maintain the salad’s texture.
Add avocado last if prepping ahead. This keeps it from browning and helps maintain a fresh look and taste.
Let it chill. Serving the salad cold after an hour in the fridge allows the flavors to deepen.
Details
Flavor: A bright and tangy base with savory, sweet, and slightly spicy notes
Texture: Crunchy vegetables, tender chicken, creamy avocado, and firm chickpeas
Occasion: Ideal for weekday meals, healthy lunchboxes, or light dinners
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Notes
Alternate Proteins:
You can use grilled shrimp, turkey, or even tofu in place of chicken.
Greens Boost:
Add a handful of baby spinach or arugula for a leafy twist.
Flavor Boosts:
Add crumbled goat cheese or a few chopped olives for an extra punch.
Nutritional Information (Per Serving)
| Calories | Fat | Protein | Carbs | Sugar |
|---|---|---|---|---|
| 538 | 24g | 31g | 45g | 21g |
Frequently Asked Questions (FAQ)
Is this recipe good for meal prep?
Yes. This salad keeps well for several days. For best results, store the dressing and avocado separately until serving.
What’s the best dressing for this kind of salad?
A lemon-based vinaigrette with honey and cumin complements the ingredients without overpowering them.
Are canned chickpeas okay to use?
Absolutely. Just rinse them to remove excess salt and preservatives.
How long will this salad last in the refrigerator?
It stays fresh for 3 to 5 days when stored in a sealed container. Add avocado right before eating to preserve its color and texture.
Storage Instructions
Place the salad in a sealed container in the fridge for up to five days. If storing in advance, keep avocado out until ready to serve. Do not freeze this dish, as the texture of vegetables and avocado will be compromised after thawing.
Print
Chicken & Chickpea Salad | Easy, Flavor-Packed Meal in 30 Minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
Description
Quick and wholesome Chicken & Chickpea Salad packed with grilled chicken, chickpeas, avocado, and a lemony vinaigrette. Ideal for meal prep or fresh dinners.
Ingredients
1 cup raw chickpeas or 1.5 cups canned, drained and rinsed
16 ounces boneless, skinless chicken thighs
2 avocados, peeled and diced
1 cup red bell pepper, diced
1/2 cup red onion, diced
1 pint cherry tomatoes, halved
1/4 cup sundried tomatoes, chopped
1/4 cup fresh cilantro, chopped
2 tbsp balsamic vinegar
2 tbsp avocado oil
2 tbsp raw honey
4 cloves garlic
Juice of 2 lemons
1 tsp salt
2 tsp black pepper
2 tsp ground cumin
1 tsp onion powder
1 tsp garlic powder
1 tsp hot sauce
Instructions
1. If using dry chickpeas, soak in hot water for 4 hours. Then cook under pressure for 12 minutes. Drain. For canned, rinse thoroughly.
2. In a bowl, combine oil, honey, garlic, lemon juice, and seasonings. Mix until smooth.
3. Grill chicken seasoned with salt and pepper until cooked. Let rest and slice.
4. Dice avocados, peppers, onion, and tomatoes. Chop sundried tomatoes and cilantro.
5. In a large bowl, add chickpeas, chicken, vegetables, and herbs.
6. Pour vinaigrette over the salad. Toss gently to combine.
7. Serve in bowls and top with a splash of balsamic vinegar.
Notes
Swap protein with tofu or shrimp for variation.
Add cheese or leafy greens for extra flavor.
Avocado is best added fresh right before serving.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Salad
- Method: Grilling
- Cuisine: Healthy
Nutrition
- Serving Size: 1 bowl
- Calories: 538
- Sugar: 21g
- Sodium: 750mg
- Fat: 24g
- Saturated Fat: 4g
- Unsaturated Fat: 18g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 14g
- Protein: 31g
- Cholesterol: 108mg
Conclusion
Chicken & Chickpea Salad is a vibrant, hearty meal that combines clean ingredients with great taste. With a balance of lean protein, fresh produce, and bold flavors, it’s as suitable for weekly meal prep as it is for a sit-down lunch. This quick recipe fits into any schedule, and you’ll feel good about what’s in your bowl. Try it once, and it might just become a household favorite.