Vegan Chickpea Tuna Salad Recipe: A Flavorful and Protein-Packed Alternative

This Vegan Chickpea Tuna Salad is a creamy, tangy, and protein-packed alternative to the classic tuna salad. Made with chickpeas, vegan mayo, yellow mustard, capers, and optional pickle relish or kelp seasoning, it’s the perfect quick and satisfying meal for sandwiches, salads, or lettuce wraps. Packed with flavor and full of nutrients, it’s a great option for meal prepping and enjoying throughout the week.

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As a child, tuna sandwiches were one of my favorites. There’s something comforting about the creamy filling, tangy mustard, and savory brine from capers that makes every bite satisfying. But as I embraced a plant-based lifestyle, I realized that finding a vegan-friendly tuna salad was key to maintaining those nostalgic flavors while staying true to my values. That’s when I discovered the magic of chickpeas as a tuna replacement, and this Vegan Chickpea Tuna Salad was born.

This recipe is simple, quick, and packed with flavor. It’s creamy from the chickpeas and vegan mayo, tangy from the mustard and capers, and with the addition of crushed nori strips, it can even have a subtle sea-like flavor, mimicking tuna. Whether you’re enjoying it as a sandwich, a fresh salad, or in a lettuce wrap, this chickpea tuna salad offers variety and versatility, making it the perfect make-ahead lunch for the week. And the best part? It's incredibly satisfying, loaded with protein, fiber, and essential nutrients.

Why Chickpeas Make the Perfect Tuna Substitute

Chickpeas, also known as garbanzo beans, are one of the most versatile legumes in plant-based cooking. They’re often used as a meat substitute in dishes like chili, tacos, or even as a "chicken" salad base, but they also make an incredible substitute for tuna in this salad. Why? Chickpeas have a hearty texture that works beautifully when mashed, creating the perfect base for a creamy salad. Not only that, but they’re also packed with nutrition—one cup of chickpeas contains about 36 grams of protein, making this dish a wonderful protein-packed option for lunch or dinner.

On top of that, chickpeas are a rich source of fiber and iron, helping to keep you full and satisfied longer. With so much goodness packed into one humble legume, it’s no wonder chickpeas have earned their place as a plant-based kitchen essential.

The Key Ingredients that Take This Salad to the Next Level

While the chickpeas provide the heart of this vegan chickpea tuna salad, it’s the combination of a few key ingredients that truly elevate the flavor. Here's what makes this salad so special:

• Vegan Mayonnaise: This adds the creaminess that you’d expect from a classic tuna salad, but it’s made plant-based to keep everything in line with your values. We’ll use 1/2 cup to get the right balance of creaminess without overwhelming the other flavors.

• Yellow Mustard: Mustard is the secret ingredient that brings a tangy kick to this dish. It balances the creaminess with just the right amount of sharpness.

• Capers: These briny, tangy little gems give the salad a flavor that’s reminiscent of tuna, adding a depth of saltiness and a hint of lemon.

• Red Onion and Carrot: These vegetables add a nice crunch, freshness, and a pop of color, making each bite more satisfying.

• Celery Seeds and Kelp Seasoning: These seasonings are the little touches that add complexity to the salad, enhancing its overall flavor with a subtle earthy undertone. Kelp seasoning is optional but brings a sea-like taste if you’re craving that tuna flavor.

• Garlic Powder and Himalayan Salt: Simple, but essential for rounding out the flavor and ensuring the salad has that perfect savory bite.

• Pickle Relish (optional): For a bit of extra tang and sweetness, you can add a spoonful of pickle relish. It complements the mustard and capers, giving this dish a bit of extra depth.

How to Enjoy Your Vegan Chickpea Tuna Salad

There are so many ways to enjoy this salad, depending on your mood and what you’re craving. Here are a few ideas:

1. Classic Sandwich: Choose your favorite bread—sourdough is my personal recommendation because of its chewy texture and crispy crust. Toast it lightly, spread the chickpea salad on top, and enjoy a quick and satisfying meal.

2. Fresh Salad: If you’re craving something lighter, use an ice cream scooper to place a serving of the vegan chickpea tuna salad over a bed of dark leafy greens. Add some sliced cherry tomatoes for a burst of freshness, and you’ve got a complete meal in minutes.

3. Lettuce Wraps: For a fun, low-carb option, place a scoop of the chickpea tuna on collard greens, wrap it up like a burrito, and enjoy. It’s the perfect fusion of a sandwich and salad, all rolled into one!

Vegan Chickpea Tuna Salad Recipe

Ingredients:

• 1 15.5 oz can or 1 ½ cups cooked chickpeas (drained and rinsed)

• 1/2 cup vegan mayonnaise

• ⅛ cup yellow mustard

• ¼ cup capers

• ½ cup chopped red onion

• ½ cup chopped carrot

• ½ tsp garlic powder

• ½ tsp celery seeds

• 1 tsp kelp seasoning (optional)

• ¼ tsp Himalayan salt

• Pickle relish (optional)

Instructions:

Option #1 – Chunky Texture:

1. Drain and rinse the chickpeas in a colander.

2. Mash the chickpeas in a medium bowl using a fork or potato masher until they are broken up, but still chunky.

3. Add the remaining ingredients: Mix the vegan mayo, yellow mustard, capers, red onion, carrot, garlic powder, celery seeds, kelp seasoning, salt, and pickle relish (if using). Stir until everything is well-coated.

4. Serve and enjoy on bread, in lettuce wraps, or as a salad topping.

   
   

Option #2 – Smooth Texture:

1. Place all ingredients (except the vegan mayo) in a medium food processor. Pulse until you reach your desired texture, whether chunky or smooth.

2. Transfer the mixture into a medium-sized bowl and stir in the vegan mayo. Mix thoroughly until the ingredients are completely coated.

3. Serve and enjoy on your favorite bread, salad, or in lettuce wraps!

   
   

Tips for Making the Best Vegan Chickpea Tuna Salad

• Customize the texture: If you prefer a chunkier salad, mash the chickpeas with a fork or masher. For a smoother texture, use a food processor and pulse the ingredients.

• Add extra sea flavors: For a more “tuna-like” flavor, sprinkle some crushed nori strips into the salad. This will give it that subtle taste of the ocean.

• Adjust the mayo: Feel free to use more or less mayo depending on how creamy you like your salad. I love a generous amount, but you can adjust it to your personal preference.

• Store for later: This salad makes for a great meal prep option! Store it in an airtight container in the fridge for up to 4-5 days.

Why You’ll Love This Vegan Chickpea Tuna Salad

This vegan chickpea tuna salad is a go-to, plant-based alternative that satisfies your cravings for something creamy, tangy, and savory. It’s full of protein, fiber, and healthy fats, making it a filling and nutritious option for lunch or dinner. Whether you’re enjoying it in a sandwich, on top of a salad, or in a fresh lettuce wrap, it’s the perfect meal prep solution for busy weeks ahead.

I’ve always believed that food is a bridge to the past, and this vegan chickpea tuna salad brings me back to childhood memories of those beloved tuna sandwiches. But now, it’s a version that aligns with my values, and I’m thrilled to share it with you.

If you give this recipe a try, I’d love to hear how it turns out! Drop a comment below or tag us on Instagram @consciousvegankitchen_ so we can see your creations. Let’s keep this vegan tuna love going!