Healthy, Lunch, Salad, Sandwiches/Wraps, Vegan

Herb Smashed Chickpea Salad Stuffed Pitas

These Smashed Chickpea Salad Stuffed Pitas are ready in just about 10 minutes! With a blend of fresh herbs, creamy avocado, crunchy veggies, and capers. Piled into a warm pita pocket for a healthy, filling meal. Vegan, optionally gluten free and so delicious!

Herb Smashed Chickpea Salad Stuffed Pitas

What You’ll Need to Make Herb Smashed Chickpea Salad

Chickpeas: I keep it simple by using drained and rinsed chickpeas from a can.

Avocado: mashed avocado is going to give this smashed chickpea salad a creamy, savory texture. Plus, it’s loaded with healthy fats! The best avocados for mashing are very soft but not mushy.

Red onion & celery: for crunch, flavor and extra veggie goodness. Cucumber is also delicious in place of celery.

Fresh herbs: I like to use a blend of dill, parsley and mint. Feel free to use whatever herbs you have on hand, but they must be fresh (not dried).

Capers: for tang and a little extra saltiness. Add a splash of brine for even more flavor.

Red wine vinegar: a little acid really takes this smashed chickpea salad to the next level by bringing out the flavors of the other ingredients. Fresh squeezed lemon juice also works.

Pita bread: use your favorite brand! Use gluten free if needed. If you’re not into pita, toasted whole grain bread and flour tortillas are also good for serving.

Herb Smashed Chickpea Salad Stuffed Pitas

How to Make Smashed Chickpea Salad Pitas

These herb smashed chickpea salad stuffed pitas are so easy to make. They come together in just about 10-15 minutes, so they are the perfect healthy lunch or even a quick weeknight dinner!

Start by chopping up the onion, celery and herbs. Use a fork to mash up the avocado and chickpeas. Leave a few chickpeas intact for texture or mash it all up for a creamier salad.

Stir in the other ingredients and add a pinch of salt, maybe a few grinds of black pepper. Taste and add more as needed. If the chickpea salad seems a little bland, it definitely needs more salt, maybe another splash of vinegar.

To serve, warm up your pitas in the microwave or in the oven and either stuff then with salad and eat like a sandwich or just have on the side (chips and dip style).

Herb Smashed Chickpea Salad Stuffed Pitas

More Quick Recipes to Try:

Herb Smashed Chickpea Salad Stuffed Pitas
Yield: 2 servings

Herb Smashed Chickpea Salad Stuffed Pitas

Herb Smashed Chickpea Salad Stuffed Pitas

The easiest chickpea salad with lots of fresh herbs, avocado, capers and crunchy veg. Stuffed in warm pitas for the perfect quick meal.

Prep Time 10 minutes
Total Time 10 minutes


  • 1 15 oz can chickpeas, drained and rinsed
  • 1 ripe avocado
  • 1/2 red onion, finely chopped
  • 1 large celery stalk, chopped
  • 1/3 cup fresh herbs (dill, parsley, mint, cilantro and/or chives), chopped
  • 2 tbsp capers
  • 2 tsp red wine vinegar
  • Salt and freshly ground black pepper
  • Warm pita bread for serving


    1. In a large bowl, use a fork to mash the chickpeas and avocado together. Stir in the remaining ingredients and season with salt and pepper to taste.
    2. Fill each pita pocket with salad or serve on the side.

Nutrition Information:



Serving Size:

1/2 recipe

Amount Per Serving: Calories: 347Total Fat: 8gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 0mgSodium: 1439mgCarbohydrates: 87gFiber: 25gSugar: 13gProtein: 24g

All nutritional info is an estimation

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