Chickpea Cucumber Feta Salad
Forget boring lunches: this chickpea cucumber feta salad is fresh, filling, and packed with flavor to keep you satisfied for hours. With crisp cucumbers, creamy feta, juicy sun-dried tomatoes, and hearty chickpeas, it’s a salad you’ll actually look forward to eating.
Even better? It comes together in under 10 minutes, and gets even more delicious as it sits in the fridge. Whether you’re prepping for a busy week or just need a quick, healthy meal, this easy Mediterranean-inspired salad delivers.
Flavor-packed salad that will keep you full
Here’s why you’ll love this easy chickpea cucumber feta salad:
- Packed with protein and fiber. Each serving delivers 10 grams of fiber and 13 grams of protein, so you feel full and satisfied for longer.
- Ready in 10 minutes. This no-cook recipe is quick to prep and makes a big batch to enjoy all week.
- Tastes better with time. The bright, lemony dressing soaks into the chickpeas and veggies, so every bite gets more flavorful the longer it sits.
Ingredient notes
Here’s what you’ll need to make this dense and lettuce-free salad. Scroll down to the recipe card for the full list of ingredients and detailed instructions.
- English cucumber: Look for the long, thin-skinned, seedless variety. Scoop out the small seeds to prevent the salad from getting watery, and dice it small so each bite has plenty of flavor.
- Canned chickpeas: Just rinse and drain them well. Chickpeas (also known as garbanzo beans) create a hearty, plant-based protein base for this no-lettuce salad.
- Red onion: Adds a punch of flavor and color. If you’re worried about the bite or your breath, you can leave it out or swap in white or green onion instead.
- Crumbled feta cheese: For the best flavor and creamiest texture, crumble feta from a block stored in brine. Pre-crumbled or cubed feta works too, but I suggest using one that’s seasoned.
- Pitted green olives: Bring briny, savory flavor to the mix. Swap in your favorite olives, or skip them if you’re not a fan.
- Ripe avocado: Adds creaminess, healthy fats, and fiber. If you’re prepping this salad in advance, wait to add the avocado until just before serving to avoid browning.
- Sun-dried tomatoes in oil: Choose pre-sliced sun-dried tomatoes for less mess and more convenience. Be sure to use oil-packed, not dehydrated, for the best texture.
Ingredients in the dressing
For ultimate ease, you can use a store-bought Greek-inspired vinaigrette. But if you have 5 minutes, I highly recommend making this simple lemon garlic vinaigrette (it’s so good, you’ll want to lick the bowl clean). Here’s what you’ll need:
- Olive oil: The base of the dressing for a smooth, rich texture.
- Fresh lemon juice: Fresh is best for bright, zesty flavor, but bottled works if absolutely needed. Since lemon juice is a key flavor here, I suggest squeezing it fresh if possible.
- Apple cider vinegar: Adds a mild tang. You can swap in white or red wine vinegar if needed.
- Garlic: Fresh garlic gives the best bold flavor, but jarred minced garlic will work for convenience.
- Salt and pepper: Essential for seasoning and balance.
- Greek seasoning blend: Can’t find one? Use dried oregano, or a mix of dried Mediterranean herbs like parsley, dill, or basil.
- Honey: It doesn’t make the dressing sweet, it just adds the perfect balance to the bright, acidic flavors.
Swaps and additions
- Cheese: Swap feta for marinated bocconcini, shaved Parmesan, or cubed Asiago to switch up the flavor and texture.
- Beans: Replace chickpeas with any bean or legume you love, such as black beans, white beans, or lentils.
- Extra spice: Add a kick with jarred banana peppers, sliced pepperoncini, or even a spoonful of your favorite chili crisp.
- Antipasto flair: Toss in antipasto-inspired additions like sliced salami, chopped roasted red peppers, marinated artichokes, or pickled vegetables for an extra burst of flavor.
- Dairy-free: Make this salad dairy-free by skipping the feta or swapping in a dairy-free alternative. For a vegan version, use maple syrup instead of honey in the dressing.
- Fresh herbs: Boost the flavor with a handful of freshly chopped parsley, dill, or basil.
- Grains: Turn this into a more filling grain salad by adding cooked quinoa, couscous, or farro.
- Extra protein: Bulk it up with cubed extra-firm tofu, or serve it alongside rotisserie chicken, baked salmon, or grilled chicken sausages.
How to make chickpea cucumber salad with feta
Make dressing: Whisk ingredients for your lemon-garlic vinaigrette in a bowl.
Assemble salad: Add salad ingredients and dressing to a large bowl, and toss.
Top tips
- Scoop out the cucumber’s center. Even English cucumbers have a soft center with small seeds that can release water over time. Slice the cucumber lengthwise and use a spoon to remove the middle. This helps keep your salad crisp and fresh in the fridge.
- Use fresh ingredients when you can. Pre-crumbled feta and bottled lemon juice work in a pinch, but crumbling your own feta and squeezing fresh lemon juice add the best flavor. Fresh garlic also gives a punchy, vibrant taste to the dressing.
- Stir before serving. This salad only gets better as it sits, but the dressing will likely settle at the bottom of your bowl. Give it a good mix before serving to redistribute the flavors and coat every bite.
Nutrition note from a dietitian
Chickpeas are packed with fiber, plant-based protein, and essential micronutrients like folate, zinc, and potassium. But think of them more as a fiber-rich carb with a boost of protein, rather than a standalone protein source. For a full and balanced meal, add an extra protein like cubed tofu, chopped rotisserie chicken, or baked salmon.
Frequently asked questions
This salad stays fresh and flavorful for up to 4 days when stored in an airtight container.
Not at all. You can cook your own chickpeas from dried, but it takes more time. You can also swap them for any canned bean you prefer.
Even with English cucumbers, the soft center can make your salad watery as it sits. Removing the seeds helps keep everything crisp and fresh.
This salad is hearty and nutritious, but I recommend adding a protein like cubed tofu, rotisserie chicken, or baked salmon to make it a balanced meal.
Chickpea Cucumber Feta Salad
Ingredients
- 1 english cucumber, seeded and diced small
- 1 can chickpeas, drained and rinsed
- ½ medium red onion, diced small
- ¾ cup crumbled feta cheese
- ½ cup pitted green olives, roughly chopped
- ½ large ripe avocado, cubed
- ¼ cup sliced sun-dried tomatoes in oil, drained
Lemon Garlic Vinaigrette
- ¼ cup olive oil
- ½ lemon, juiced
- 2 Tbsp apple cider vinegar
- 2 cloves garlic, minced
- ¾ tsp salt
- 1 tsp Greek seasoning blend
- 2 tsp honey
- black pepper, to taste
Equipment
- small mixing bowl or glass jar with lid
Instructions
- Add all salad ingredients to a large mixing bowl.
- To a separate small bowl or glass jar with a lid, add all ingredients for your vinaigrette. Stir or shake vigorously until combined and smooth.
- Pour dressing over salad and toss until coated. Enjoy!
