This high protein chickpea and feta salad needs no cooking at all: chickpeas, feta, cucumber, tomato and a Greek yogurt dressing, ready in 10 minutes. One bowl has 30g of protein and 420 calories, and it keeps well enough to make on Sunday and eat on Tuesday.
The protein comes from three places at once — chickpeas, feta and the yogurt dressing — so no protein powder is needed and nothing has to be heated. The trick is to rinse the chickpeas properly and season the dressing well, or the salad tastes flat.
Why you’ll love it
- 30g protein per serving, 420 calories
- No cooking, 10 minutes, one bowl
- Vegetarian, and keeps 3 days in the fridge
- Cheap to make and easy to double for the week
Ingredients
- 2 cans (400g each) chickpeas, drained and rinsed
- 100g feta cheese, crumbled
- 1 cucumber, diced
- 2 tomatoes, diced
- 1/2 red onion, finely chopped
- 1 cup plain Greek yogurt
- Juice of 1 lemon
- 2 tbsp olive oil
- 1 tsp dried oregano
- Fresh parsley, chopped, to serve
- Salt and black pepper
Equipment used
- A large mixing bowl, for tossing the salad
- A small bowl, for whisking the dressing
- A sharp knife for dicing the cucumber and tomato
Instructions
- Whisk the Greek yogurt, lemon juice, olive oil, oregano, salt and pepper in a small bowl until smooth.
- Add the chickpeas, cucumber, tomato and red onion to a large bowl.
- Pour the dressing over and toss until everything is coated.
- Fold in the crumbled feta and chopped parsley. Taste and add more lemon or salt if needed.
- Serve straight away, or chill for 30 minutes so the flavours come together.
Tips
- Rinse the chickpeas well — the liquid from the can makes the salad taste tinny.
- Add the feta last and fold it in gently, or it breaks up and disappears into the dressing.
- Chill it for 30 minutes if you have time. The salad tastes noticeably better cold.
- Double the batch for meal prep: it keeps 3 days in the fridge, dressing and all.
Nutrition (per serving)
Estimated nutrition per serving
| Nutrient | Per serving |
|---|---|
| Calories | 420 |
| Protein | 30g |
| Carbohydrates | 38g |
| Fat | 16g |
These are estimated macros based on standard ingredient values, not lab-measured results.
FAQ
Can I use dried chickpeas?
Yes — soak and cook them first, then cool them completely before making the salad. Canned chickpeas are faster and work just as well here.
Is it vegan?
Not as written, because of the feta and Greek yogurt. Swap both for a plant-based feta and a dairy-free yogurt and the protein drops by about 6g per serving.
How long does it keep?
Three days in the fridge in a sealed container. Stir before serving — the dressing settles.
High Protein Chickpea and Feta Salad
Equipment
- A large mixing bowl for tossing the salad
- A small bowl for whisking the dressing
- A sharp knife for dicing the cucumber and tomato
Ingredients
- 2 cans (400g each) chickpeas, drained and rinsed
- 100 g feta cheese crumbled
- 1 cucumber diced
- 2 tomatoes diced
- 1/2 red onion finely chopped
- 1 cup plain Greek yogurt
- Juice of 1 lemon
- 2 tbsp olive oil
- 1 tsp dried oregano
- Fresh parsley chopped, to serve
- Salt and black pepper
Instructions
- Whisk the Greek yogurt, lemon juice, olive oil, oregano, salt and pepper in a small bowl until smooth.
- Add the chickpeas, cucumber, tomato and red onion to a large bowl.
- Pour the dressing over and toss until everything is coated.
- Fold in the crumbled feta and chopped parsley. Taste and add more lemon or salt if needed.
- Serve straight away, or chill for 30 minutes so the flavours come together.
Notes
Kitchen essentials for this recipe
OXO Good Grips Salad Spinner
dries the rinsed chickpeas and herbs so the dressing sticks instead of sliding off.
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