2025 is your year for progress. Get 30 days MyFitnessPal Premium on us!

Get 30 days MyFitnessPal Premium on us!

The Chickpea “Tuna” Salad Sandwich: Hearty and Quick

Published July 24, 2024
2 minute read

Written By: Gabriella Madden

Gabriella Madden is currently an Editorial Intern at MyFitnessPal. She attends Quinnipiac University and is working toward a degree in Film, Television, and Media Arts, and a double minor in Journalism and Marketing.

Expert Reviewed By: Emily Sullivan, RD

Emily Sullivan, RD is a Food Data Curator at MyFitnessPal. She earned her bachelor's degree and completed her dietetic internship at The Ohio State University, and obtained her culinary arts degree from Johnson and Wales University. Her experience extends from nutrition research, oncology nutrition, culinary nutrition education and recipe development.

Chickpea "Tuna" Salad Sandwich: Hearty, Quick, and Vegan
Published July 24, 2024
2 minute read

Lunchtime doesn’t always allow much time for cooking. You just want something simple and easy that will power you through the afternoon. This sandwich is quick and easy while still being wholesome and tasty. 

MyFitnessPal teamed up with Dr. Danielle Belardo, one of our scientific advisors, to bring you this high-fiber and vegan chickpea “tuna” salad sandwich. 

Fiber is great for slowing digestion and helping you feel fuller longer, and this recipe really packs it in. Chickpeas are a great source of fiber, as well as protein, which has a plethora of benefits ranging from bone and muscle health to increasing energy. 

Though this recipe uses chickpeas instead of seafood, it still satisfies a classic tuna sandwich craving. “The chickpeas offer a hearty, tuna-like texture, while the celery and red onions add a nice crunch,” says Belardo. 

Tuna salad sandwiches are just as satisfying as they are nostalgic, and this recipe offers a fresh vegan twist on an old classic. If you’re searching for more high-fiber or vegan recipes, look no further than the MyFitnessPal app: it’s free, and home to over 2,000 recipes. Dig in!

High-Fiber Chickpea “Tuna” Salad Sandwich

Serves: 1 | Serving Size: 1 sandwich

Ingredients:

  • ½ cup chickpeas, rinsed and drained
  • ¼ cup vegan mayo
  • ½ cup diced celery
  • ¼ cup diced red onion 
  • 2 slices Dave’s Killer Bread (Dr. Belardo uses the Powerseed variety for its high fiber content!)
  • Salt and pepper to taste

Directions:

  1. In a mixing bowl, mash the chickpeas with a fork until flaky.
  2. Stir in the vegan mayo, celery, and red onion. 
  3. Season with salt and pepper to taste
  4. Spread the chickpea “tuna” salad on a slice of Dave’s Killer Bread, then top with the second slice

Estimated Nutrition Information:

Per serving: Calories: 505, Total fat: 17g, Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 13.5mg; Sodium: 962mg; Carbohydrates: 78g; Fiber: 18g; Sugar: 20g; Protein: 18g

Please note that the nutrition facts may be slightly varied based on the specific brand of vegan mayo and the variety of Dave’s Killer Bread used.

About the Authors

Meet the people behind the post

Written By: Gabriella Madden

Gabriella Madden is currently an Editorial Intern at MyFitnessPal. She attends Quinnipiac University and is working toward a degree in Film, Television, and Media Arts, and a double minor in Journalism and Marketing.

Expert Reviewed By: Emily Sullivan, RD

Emily Sullivan, RD is a Food Data Curator at MyFitnessPal. She earned her bachelor's degree and completed her dietetic internship at The Ohio State University, and obtained her culinary arts degree from Johnson and Wales University. Her experience extends from nutrition research, oncology nutrition, culinary nutrition education and recipe development.

Related articles

More inspiration for you

3 minute read

We believe progress happens in the small steps you take every day. That’s why

6 minute read
Ever wonder what people around the world eat to celebrate Valentine's Day? MyFitnessPal data
2 minute read
This protein pizza cookie is a restaurant-style splurge you can enjoy at home any
8 minute read
Is extra-virgin olive oil really healthy? Discover the latest research on EVOO’s benefits and
Recent posts
3 minute read

We believe progress happens in the small steps you take every day. That’s why

6 minute read
Ever wonder what people around the world eat to celebrate Valentine's Day? MyFitnessPal data
2 minute read
This protein pizza cookie is a restaurant-style splurge you can enjoy at home any