Meal-prepping your work lunch just got easier! This smashed chickpea avocado sandwich is a total game-changer that takes just under 15 minutes to put together.
It's vegan, gluten-free adaptable and tastes absolutely incredible! And just like my keto everything bagel, it doubles up as an excellent breakfast or brunch food too!
I'm a big veggie lover, and every summer, I try to experiment with lots of different recipes using as many veggies as I can, and avocado has to be my absolute favorite.
I've tried whipping it up into a nice avocado bread spread, a creamy avocado green goddess dressing and even a spicy avocado chutney. This time, I wanted to use it for a sandwich- but something beyond those classic avocado slices. And this turned out SO good.
Quick Look
- 🔪Prep time: 10 minutes.
- ⏲️Cook time: 0 minutes.
- 👪 Servings: 2.
- 📋Main ingredients: Chickpeas, avocado, lettuce, onion, tomato, multigrain bread, lime, green onions, seasonings, cilantro.
- ♨️Cooking method: Smash avocado with chickpeas 🡢 season 🡢 spread on bread 🡢 top with sliced veggies 🡢 lightly toast and serve.
- ⭐Difficulty: Easy.
- 🥣Serving ideas: Drizzle some homemade chili garlic oil over the avocado mixture before topping it with the veggies for a bit of extra yumminess!
Jump to:
What's So Great About the Recipe?
- It's really easy to make! You just need a few pantry staples to put this light sandwich together.
- The protein from the chickpeas teams up with the good fats from the avocado to create this super satisfying lunch that you can carry and have on-the-go.
- It's a great way to use up some extra chickpeas that you may have. I had some leftover after making my Air Fryer Tajin chickpeas, and that's when I whipped this up!
Recipe Ingredients
Chickpeas: Canned chickpeas work well. Make sure you drain and rinse them before you use them.
Veggies: I used a mix of lettuce, tomatoes, red onion and avocado here, and also some green onion for freshness.
Multigrain bread: The base of the sandwich. Feel free to use any kind of sandwich bread you like.
Seasonings: To season, I used onion powder, garlic powder, salt and a bit of black pepper. Experiment with seasoned salts like jalapeno salt or garlic parsley salt for extra flavor!
Lime juice: To tie all the flavors together and also to keep the avocado from browning. Freshly squeezed is best!
Cilantro: Just a little, for freshness. You can use other herbs like basil or even some Air Fryer dried parsley.
See recipe card for quantities.
Substitutions & Variations
- I kept it simple and just used some classic seasonings that I had. You can try switching things up and using other seasonings of your choice too. I love using my homemade lemon pepper seasoning, everything bagel seasoning or my mixed herb seasoning.
- To lend a nice kick of heat to the smashed chickpea sandwich, add a pinch of cayenne or red pepper flakes to the mixture. I like to add my homemade dehydrated jalapeno flakes sometimes when I have it at hand.
- If you're trying to keep it low carb, you can use keto bread as the base!
How to Make Smashed Chickpea Avocado Sandwich
Step 1: In a mixing bowl, combine chickpeas, avocado, green onion, cilantro, lemon juice and spices.
Step 2: Smash until you get a slightly chunky mixture.
Step 3: Spread a generous spoonful of the mixture on a slice of bread. Top with lettuce, sliced tomatoes and onions.
Step 4: Top with the other bread slice and lightly toast before serving.
💭Top Tip
Got some extra hummus? Swap the chickpeas in the recipe for that hummus instead!
Tips & Tricks to Nail the Recipe
- Get creative with the toppings! I used tomatoes, lettuce and onions here, but you can also try using sliced cucumbers and bell peppers if you want to. Greens like kale or arugula can also be excellent additions to this sandwich.
- Jazz up the sandwich by loading it up with some balsamic pickled onions or roasted bell peppers too!
- Use a fork or a potato masher to mash the chickpeas and avocado- makes it super quick and easy. You can also use your food processor if you're working with a big batch.
- I chose to grill the sandwiches a bit, but you can skip grilling them if you want to.
- Add a bit of extra flavor to the sandwiches by slathering on a condiment of your choice. I love using some pesto butter or my favorite basil gremolata for that extra freshness.
How to Serve Smashed Chickpea Avocado Sandwich
Enjoy this smashed chickpea avocado sandwich on its own, or paired with a nice dip or condiment of your choice. Sometimes, also like to layer up the sandwich with some of my chicken floss to make it more hearty.
I love prepping these a day ahead of time and having them as an on-the-go lunch- like I do sometimes with my egg in a bagel. If you don't have sliced bread or just want to try something different, this filling also tastes fantastic inside of a pita pocket. And of course, you can team it up with some veggie sticks and pita chips and some to enjoy it as a dip and chip situation.
Troubleshooting and FAQs
Wrap up your leftover sandwich or transfer it to an airtight container and refrigerate it for up to a day.
To meal prep these sandwiches, simply prepare the chickpea-avocado mixture a day in advance and refrigerate it until you're ready to assemble.
If you don't have canned chickpeas, start by soaking dry chickpeas overnight in warm water and then cooking them until they're tender but still hold their shape.
More Chickpea Recipes
Looking for other recipes like this? Try these:
If you tried this smashed chickpea avocado sandwich or any other recipe on my website, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. Thanks for visiting!
Smashed Chickpea Avocado Sandwich
Ingredients
- 4 multigrain bread sliced
- 1 avocado
- 1 tomato sliced
- 1 cup lettuce
- 1 onion sliced
- 1 can chickpeas drained
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- ¼ teaspoon black pepper
- 1 lime juiced
- 1 green onion chopped
- 1 tablespoon cilantro
Instructions
- In a mixing bowl, combine chickpeas, avocado, green onion, cilantro, lemon juice and spices.
- Smash until you get a slightly chunky mixture.
- Spread a generous spoonful of the mixture on a slice of bread. Top with lettuce, sliced tomatoes and onions.
- Top with the other bread slice and lightly toast before serving.
Notes
- Use a fork or a potato masher to mash the chickpeas and avocado- makes it super quick and easy. You can also use your food processor if you're working with a big batch.
- I chose to grill the sandwiches a bit, but you can skip grilling them if you want to.
- Get creative with the toppings! I used tomatoes, lettuce and onions here, but you can also try using sliced cucumbers and bell peppers if you want to. Greens like kale or arugula can also be excellent additions to this sandwich.