Chickpeas and I go way back.

It is pretty much guaranteed that I will like a dish if it has chickpeas in it. If I am trying to find recipes online I first (almost always) type “chickpeas” in Google.

Tuna Chickpea Sandwich Recipe - Two pita bread filled with tuna and chickpea salad.

Who does that? I do.

That is exactly why when I saw this recipe in Gywenth’s new book, “It is All Good” I decided to make it right away. Dwight was about to come home for lunch and I had no food prepared.

I go through this episode every day. He comes home around noon and he has 20 minutes. By 10 am I am stressed about what to make lunch. I have this motherly instinct to feed him with something healthy when all he wants is barbecue sauce chicken with potatoes.

Luckily with the help of “Runner’s World” magazine that he reads religiously, he now eats the healthy food that I try to make every day.

Healthy Tuna Sandwich Ingredients

This Tuna Chickpea Sandwich recipe literally came to my rescue today. The original recipe is a Tuna Chickpea salad. I made it into a sandwich using wheat pita bread and served it with a glass of homemade ice-mango tea to my hubby. He loved it.
I ate it in its salad self.

Not only super quick but super healthy as well.

A bowl of Tuna salad sandwich

Other Sandwich Recipes You Might Like:

Tuna and Chickpea Salad Sandwich

5 from 1 vote
Yields4 servings
Prep Time20 minutes
Total Time20 minutes
An easy to make tuna and chickpea salad sandwich that is perfect for an easy week day lunch on the go.


For the Tuna and Chickpea Salad:

  • 2 (5 oz) cans of tuna in water, drained
  • 1 (15 oz) can of chickpeas, rinsed
  • 4 scallions, chopped
  • 1/4 cup red onion, chopped
  • 1/4 cup chopped Italian, or curly parsley
  • handful of salad greens
  • 4 whole wheat pita bread, cut in half

For the dressing:

  • 3 tablespoons of olive oil
  • 1 tablespoon red wine vinegar
  • Juice of a lemon
  • Zest of a lemon
  • Salt and pepper


  • To make the tuna and chickpea salad: Place tuna, chickpeas, scallions, red onion, and parsley in a bowl. Give it a toss and set aside.
  • To make the dressing: Make the dressing by whisking together olive oil, vinegar, lemon juice and lemon zest in a bowl. Add in 1/2 teaspoon salt and 1/4 teaspoon black pepper.
  • Drizzle the tuna and chickpea mixture with the dressing. Add in a handful of salad greens and give it a gentle toss. Taste for seasoning and add in if necessary.
  • To assemble: Open the pocket of each pita bread and place 2-3 tablespoons of the salad. Repeat with remaining pita halves. Serve immediately.


Calories: 325kcal | Carbohydrates: 33g | Protein: 22g | Fat: 13g | Saturated Fat: 2g | Cholesterol: 31mg | Sodium: 464mg | Potassium: 316mg | Fiber: 5g | Sugar: 1g | Vitamin A: 484IU | Vitamin C: 8mg | Calcium: 37mg | Iron: 4mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Sandwich
Cuisine: American
Tried this recipe?Mention @foolproofliving or tag #foolproofeats!

About Aysegul Sanford

Hello Friend! I'm Aysegul but you can call me “Ice." I’m the cook/recipe-tester/photographer behind this site.

If you’re looking for approachable, yet creative recipes made with everyday ingredients, you’ve come to the right place. Here, we’re all about recipes that’s been meticulously tested to provide you with a truly foolproof cooking experience regardless of your level of cooking.

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5 from 1 vote

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Recipe Rating


    1. Ha ha.. You are welcome Kristy.
      I love how simple yet delicious this salad is.

      Glad to hear you enjoyed it!

  1. Hi!! I´m showing off your blog to my brother in law…I´m hoping he´ll learn, just like we´ve done how to cook healthier and still deliciously…He is a mommy and daddy at the same time, so he does not have a lot of time to cook, but he finds your recipes easy to make.. so he´ll try!!. This blog has helped many people already!!

  2. My husband and I tried this wonderful recipe and it was delicious!!!!! Fantastico!!!!
    We truly enjoy reading your blog Ayse!!!!!