Mediterranean Chickpea Salad (Easy & Healthy)

If you’re looking for a fresh, healthy, no-cook recipe that comes together in minutes, this Mediterranean Chickpea Salad needs to be on your weekly rotation.

It’s light yet filling, loaded with plant-based protein, and bursting with classic Mediterranean flavors—juicy tomatoes, crisp cucumbers, briny olives, creamy feta, and a simple lemon-olive oil dressing that ties everything together.

This is one of those recipes that works for busy weeknights, meal prep, potlucks, and warm-weather lunches—and it only takes about 15 minutes from start to finish.

Why You’ll Love This Mediterranean Chickpea Salad

• Quick & easy: No cooking required

• Healthy & filling: Chickpeas add fiber and protein

• Versatile: Serve it as a side, main, or add protein

• Meal-prep friendly: Tastes even better the next day

• Fresh Mediterranean flavors: Simple ingredients, big payoff

Ingredients You’ll Need

For the Salad

• 1 (15-oz) can chickpeas, drained and rinsed

• 1 cup cucumber, diced

• 1 cup cherry tomatoes, halved

• ½ red onion, thinly sliced

• ¼ cup Kalamata olives, sliced

• ½ cup feta cheese, crumbled

• ½ red bell pepper, chopped

• 1 tablespoon fresh parsley, finely chopped

• ¼ teaspoon dried oregano

• Salt and black pepper, to taste

For the Lemon Dressing

• 3 tablespoons extra-virgin olive oil

• 1½ tablespoons fresh lemon juice

• 1 teaspoon red wine vinegar

• 1 small garlic clove, minced

• ½ teaspoon honey (optional, for balance)

• Salt and black pepper, to taste

Tips for the Best Chickpea Salad

• Rinse the chickpeas well to remove excess sodium and improve flavor

• Slice the red onion thin so it blends instead of overpowering

• Use block feta, crumbled by hand, for the best texture

• Let it rest before serving—this makes a big difference

Variations & Add-Ins

• Add protein: Grilled chicken, shrimp, salmon, or canned tuna

• Make it vegan: Skip the feta or use a dairy-free alternative

• Extra herbs: Fresh mint or dill add a bright twist

• More veggies: Artichoke hearts or roasted red peppers work beautifully

How to Serve Mediterranean Chickpea Salad

• As a light lunch or dinner on its own

• Alongside grilled meats or fish

• Stuffed into pita bread or wraps

• As a meal-prep salad for the week

Storage & Meal Prep

Store leftovers in an airtight container in the refrigerator for up to 3 days. If meal prepping, you can store the dressing separately and toss before serving for maximum freshness.

Final Thoughts

This Mediterranean Chickpea Salad proves that simple ingredients can create big flavor. It’s fresh, satisfying, and endlessly adaptable—exactly the kind of recipe you’ll keep coming back to.

If you make this, be sure to save it for later and share it—it’s one of those dishes everyone asks for the recipe.

Print

With ImageWithout Image

Easy Cucumber Tomato Salad

Yield 5

Author Kim Alexander

Prep time

8 Min

Total time

8 Min

Cook modePrevent screen from turning off

Ingredients

• 2 english cucumbers, sliced
• 1 red onion, diced
• 2 cups plum tomatoes, halved
• 1 cup crumbled feta cheese
• 2/3 cup balsamic vinaigrette`
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the sliced cucumbers, diced tomatoes, and sliced red onion (if using).
2. Pour the balsamic vinaigrette dressing over the cucumber and tomato mixture.
3. Season with salt and pepper to taste.
4. Toss everything together until well combined and the vegetables are evenly coated with the dressing.
5. Sprinkle the crumbled feta cheese over the salad.
6. Gently toss again to distribute the feta cheese throughout the salad.
7. Taste and adjust seasoning if needed.
8. Serve immediately, or refrigerate for about 30 minutes to allow the flavors to meld before serving.

Nutrition Facts

Calories

238.71

Fat

18.33 g

Sat. Fat

5.12 g

Carbs

13.35 g

Fiber

2.11 g

Net carbs

11.25 g

Sugar

6.47 g

Protein

6.11 g

Sodium

671.97 mg

Cholesterol

26.7 mg

Similar Recipes

Mediterranean Orzo Chickpea Salad

Easy Arugula Salad Prep

Did you make this recipe?

Tag @kimalexandermua on instagram and hashtag it #homecookblog