Mediterranean Chickpea Salad {Meal Prep}

This Mediterranean Chickpea Salad with artichokes and sun-dried tomatoes is perfect for meal prep! Pack it in mason jars for a healthy lunch.

Three mason jars, each with a serving of Mediterranean chickpea salad.

Ingredients and substitutions

Olive oil – another neutral oil will work well like grapeseed oil, avocado oil or peanut oil.
Lemon juice – use either fresh or bottled lemon juice for this recipe.
Chickpeas – use canned chickpeas or dried bulk chickpeas (just make sure to rinse them before cooking).
Sun-dried tomatoes – jarred sun-dried tomatoes that have been julienned are best. If you’re in a pinch, roasted red peppers will provide a similar taste.
Red onion – shallots or sweet onions can replace red onions. Leave the onion out entirely if you’re not a fan.
Cherry tomatoes – cherry tomatoes or grape tomatoes are the best for salad recipes. You can also finely chop tomatoes without the seeds so the salad doesn’t get soggy.
Artichoke hearts – use fresh, defrosted or canned artichokes for this recipe. Capers would also be good or you can use another veggie of your choice.
Parsley – use finely chopped fresh parsley or dried parsley.
Dried thyme – substitute with dried oregano or Italian seasoning.
Salt & pepper – to taste.

Ingredients for Mediterranean chickpea salad jars: chickpeas, olive oil, red onion, parsley, sundried tomatoes, lemon juice, artichoke hearts, cherry tomatoes and dried thyme.

How to make Mediterranean chickpea salad

Steps 1 and 2 for making Mediterranean chickpea salad jars: Prep ingredients then mix everything in a bowl.

Step 1: Prep all your ingredients.

Step 2: Mix everything together in a large bowl.

Steps 3 and 4 for making Mediterranean chickpea salad jars: Add into mason jars and store.

Step 3: Divide everything amongst mason jars.

Step 4: Store for later or serve fresh!

A big bowl of Mediterranean chickpea salad.

Variations of this salad

Here are a few different ways you can customize this Mediterranean chickpea salad recipe:

Veggies: Add in more veggies like roasted red peppers, sweet onions, bell peppers, capers, olives, zucchini, avocado, spinach or kale.
Chickpeas: Instead of canned chickpeas, try crispy chickpeas or turmeric chickpeas.
Cheese: This salad is dairy-free as is, but if you want, you could add in some feta cheese or goat cheese.
Seasoning: Try tossing the salad in a Greek salad dressing instead of lemon vinaigrette.

Frequently Asked Questions

How do you serve this chickpea salad?

This chickpea salad is great on its own for a healthy lunch or served as a side salad with chicken, lamb or fish. You could also use it to make a chickpea salad sandwich or a chickpea salad wrap!

Do you need to do anything to the canned chickpeas first?

Canned chickpeas are already cooked, so all you need to do is drain and rinse them before adding them to your salad with the rest of the ingredients.

Can you use dried chickpeas?

Yes! I find that using canned chickpeas is easier, but you could also cook dried chickpeas for this salad. Since you need about 3 cups of cooked chickpeas for this recipe, you'll need 1 cup of dried chickpeas. You can make them on the stovetop or in the Instant Pot.

How long will this salad last in the fridge?

This chickpea mason jar salad will last in the fridge for 5 days, which makes it a great option for meal prep.

Three mason jars being filled with Mediterranean chickpea salad.

Meal prepping this salad

This Mediterranean chickpea salad will keep in the refrigerator for up to 5 days. I'd recommend storing the salad in mason jars or airtight glass containers. Since there are no leafy greens, you don’t have to worry about wilting. The great part is that while the salad sits in the fridge, the flavours will actually continue to compliment each other, which makes it a great meal prep idea! Since it's a cold salad recipe, there is no need to reheat it once it's been in the fridge.

Two mason jars filled with Mediterranean chickpea salad.

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Meal Prep Tools

These are the size jars I use for this salad!
If you'd rather not use mason jars, grab some glass meal prep bowls.
You can get larger 32oz mason jars too!
I like this salad dressing shaker to make homemade dressings easier.
These colourful mason jar lids are so fun and perfect if you lose your lids.
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