If you’ve been scrolling through TikTok or Instagram lately, chances are you’ve seen the Viral Chickpea Tuna Salad making waves across food content. This recipe has quickly become a staple for health-conscious eaters, plant-based foodies, and anyone who loves a quick, protein-packed meal. What makes this salad so special is that it mimics the flavor and texture of traditional tuna salad—without any fish. Instead, it uses chickpeas, which are hearty, full of plant-based protein, and incredibly versatile.
Whether you’re vegan, vegetarian, or just looking for a lighter alternative to tuna, this salad is a game-changer. It’s also budget-friendly, meal-prep approved, and customizable with your favorite add-ins. Today, let’s break down everything you need to know about making this viral recipe at home.
Why Is Chickpea Tuna Salad Going Viral?
- Plant-Based Power – With more people embracing vegan or vegetarian lifestyles, this recipe offers a satisfying alternative to seafood without compromising on taste.
- High-Protein & Filling – Chickpeas are packed with protein, fiber, and nutrients, making the salad a nutritious option for lunch, snacks, or even dinner.
- Quick & Easy – You only need about 10 minutes to put this together.
- Meal-Prep Friendly – Perfect for making ahead of time and storing in the fridge for the week.
- TikTok Appeal – Content creators love showing off how simple and creamy it looks when mashed with mayo, veggies, and seasonings.
It’s no wonder this recipe is everywhere—it’s simple, wholesome, and oh-so-satisfying.
Ingredients for Chickpea Tuna Salad
Here’s what you’ll need to recreate the viral sensation:
- 1 can chickpeas (15 oz, drained and rinsed – or about 1 ½ cups cooked chickpeas)
- 2–3 tbsp vegan mayo (or regular mayo if not vegan)
- 1 tbsp Dijon mustard (adds tang)
- 1 small celery stalk, finely chopped
- 2–3 tbsp red onion, finely chopped
- 1 pickle or 2 tbsp pickle relish, chopped
- 1–2 tsp lemon juice (freshly squeezed)
- Salt and black pepper, to taste
- Optional seasonings: garlic powder, smoked paprika, or a sprinkle of Old Bay for a seafood-like flavor
How to Make the Viral Chickpea Tuna Salad
Making this salad is a breeze. Here’s a step-by-step guide:
Step 1: Mash the Chickpeas
Drain and rinse your chickpeas. Place them in a large bowl and use a fork or potato masher to mash them until they’re mostly broken down but still have some texture. You don’t want a paste—you want a slightly chunky mix to mimic tuna’s flaky consistency.
Step 2: Add Creamy Base
Stir in the vegan mayo and Dijon mustard. Mix well until the chickpeas are creamy but not overly wet.
Step 3: Mix in Veggies
Fold in the chopped celery, onion, and pickle (or relish). These add crunch and tang, balancing the creaminess.
Step 4: Season and Adjust
Add lemon juice, salt, and pepper. Taste and adjust as needed. Some people like more tang (extra mustard or lemon), while others prefer it creamier (more mayo).
Step 5: Serve & Enjoy
This chickpea tuna salad can be enjoyed in so many ways:
- On sandwiches with lettuce and tomato
- As a wrap inside tortillas or flatbread
- On crackers or rice cakes for a quick snack
- Over greens as a protein-packed salad bowl
Why Chickpeas Work So Well as “Tuna”
Chickpeas have a naturally mild flavor that soaks up seasonings beautifully. When mashed, they mimic the slightly flaky, chunky texture of canned tuna. Combined with creamy mayo, tangy mustard, and crunchy veggies, the resemblance is uncanny.
For an extra “seafood” vibe, some TikTok creators add a pinch of seaweed flakes (nori) or Old Bay seasoning. This trick adds a subtle briny flavor, making it taste even closer to classic tuna salad.
Nutritional Benefits of Chickpea Tuna Salad
This recipe isn’t just delicious—it’s loaded with nutrition:
- Protein: Chickpeas pack about 14–15 grams of protein per cup.
- Fiber: Keeps you full and supports digestion.
- Healthy Fats: From vegan mayo or olive-oil-based mayo.
- Vitamins & Minerals: Folate, magnesium, and iron from chickpeas plus vitamin C from lemon juice.
Compared to traditional tuna salad, this plant-based version is lower in cholesterol, more sustainable, and perfect for those with seafood allergies.
Variations & Customizations
The best part about this recipe is its flexibility. Here are some fun variations:
- Mediterranean Style: Add olives, sun-dried tomatoes, and a drizzle of olive oil.
- Spicy Kick: Mix in sriracha, jalapeños, or chili flakes.
- Herby Freshness: Add dill, parsley, or cilantro for brightness.
- Avocado Mash: Replace some mayo with mashed avocado for a creamy, nutrient-dense twist.
- Sea-Inspired: Stir in nori flakes, dulse, or kelp powder for an ocean-like taste.
Meal Prep & Storage Tips
- Store chickpea tuna salad in an airtight container in the fridge.
- It lasts up to 4 days, making it perfect for meal prep.
- If packing for lunch, keep it separate from bread until ready to eat to avoid sogginess.
Why This Recipe is Here to Stay
Viral recipes often come and go, but chickpea tuna salad is proving to have real staying power. It’s affordable, nutritious, and endlessly adaptable. Whether you’re vegan, looking to reduce your seafood intake, or just curious about plant-based meals, this recipe is worth adding to your rotation.
Related Recipe: Viral No-Bake Vegan Cheesecake – a sweet plant-based treat perfect after your protein-packed breakfast.
Also Try: Viral 1-Minute Air Fryer Donuts – a quick, sweet indulgence.
For more tips on high-protein baking and substitutions, check out EatingWell Protein Baking Guide.
Final Thoughts
The Viral Chickpea Tuna Salad is more than just a TikTok trend—it’s a smart, tasty, and nutritious alternative to traditional tuna salad. With just a few pantry staples and under 15 minutes, you can whip up a satisfying dish that’s perfect for sandwiches, wraps, or snacks.
So, next time you’re craving something creamy, crunchy, and protein-packed, skip the tuna cans and give this viral plant-based version a try. Your taste buds (and wallet) will thank you!
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