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Home » Recipes » Sandwich

Chickpea Avocado Mash with Lemon

Mar 9, 2014 by Kaitlin · 26 Comments

Jump to Recipe

This Chickpea Avocado Mash recipe only takes 5 minutes to prepare, with no cooking required! It's easy to make, healthy, and satisfying. Plus it's great as a sandwich spread, cracker dip, or dolloped on salads. (Vegan, gluten-free, oil-free.)

Vegan chickpea avocado mash sandwich with sprouts and tomato on a white plate

This Chickpea Avocado Mash sandwich spread is so healthy and satisfying.

And best of all it comes together in just 5 minutes!

My daughter and I have been making it for years. It's such a great lunch or after-school snack.

Plus there is no need to turn on the oven or stove which makes it a nice option in the summertime.

Ingredients laid out on a white table for chickpea avocado mash

Ingredients for Chickpea Mash

This recipe keeps it simple. You will only need a few ingredients:

  • Chickpeas (garbanzo beans): These are a good source of plant-based protein, fiber, folate, iron, and many other dietary minerals and nutrients.
  • Ripe avocado: You will need one large avocado for this recipe. Avocados have a smooth, buttery texture which is perfect in this simple mash.
  • Fresh lemon juice: You will need about two tablespoons lemon juice, which is about a half lemon.
  • Salt: I use fine grain salt. Simply add to taste if desired. You can also include black pepper.

Customizing

Hummus: Add 1-2 tablespoons hummus to make this even creamier and help bind it further.

Fresh herbs: Stir in chopped fresh dill, parsley, cilantro, or basil for extra flavor and freshness.

Garlic: Add a couple shakes of dried garlic powder if you like the taste.

For a different flavor profile, try this delicious Curried Chickpea Salad as well!

Preparing the chickpea avocado mash in a white bowl with fork

Serving

  • Dip: Scoop it up with crackers, pita chips, veggies, or tortilla chips. This is a great option for snacks and appetizers.
  • Sandwich: Spread it on a sandwich with lightly toasted whole grain bread, sliced tomato, red onion, and leafy greens or sprouts.
  • Wraps: Try it wither either a lettuce wrap or tortilla wrap. Then add your favorite toppings before wrapping.
  • Flatbread + pita bread: Spread on flatbread for an open-faced sandwich, or stuff it inside pita bread with your favorite toppings.
  • Salads: Add a dollop or two on top of your fresh salads for added oomph.

Storing

Store in a tightly sealed container in the refrigerator for 2-3 days. Stir before serving. You can also add another fresh squeeze of lemon juice to brighten it up.

Note: I haven't tried freezing this recipe, so am unsure how it would hold up. Thankfully it only takes 5 minutes to make, so I feel it's best enjoyed fresh!

Open-faced sandwich with bread, mashed chickpeas, tomato, and sprouts

For more inspiration, also browse all chickpea recipes.

Vegan chickpea avocado mash sandwich with sprouts and tomato on a white plate

Chickpea Avocado Mash with Lemon

This easy, healthy chickpea mash only takes 5 minutes to prepare. So simple & satisfying! Great as a sandwich spread, dip, or on salads.
4.75 from 8 votes
Print Recipe Pin Recipe Comment
Prep Time: 5 minutes minutes
Total Time: 5 minutes minutes
Author: Kaitlin - The Garden Grazer
Course: Appetizer, Main Dish, Snack
Cuisine: Gluten-Free, Oil-Free, Vegan
Servings: 3

Ingredients

  • 15 oz. can chickpeas (or 1 1/2 cups cooked chickpeas)
  • 1 large ripe avocado
  • 3 Tbsp. fresh lemon juice (or more to taste)
  • Salt and pepper to taste

Optional add-ins:

  • 1-2 Tbsp. hummus, a couple shakes of garlic powder, fresh herbs, etc.

Instructions

  • Rinse and drain chickpeas and place in a medium bowl. Mash with a potato masher. (Mash thoroughly for a smoother consistency, or not as much for chunky texture. I prefer a chunkier texture.)
  • Cut avocado in half and remove pit and peel. Place avocado flesh in bowl. Add lemon juice, salt/pepper, and any other desired additions.
  • Lightly mash again to combine. Serve immediately or refrigerate covered for 2-3 days. (Though it's best when fresh!)

Notes

Serving: Enjoy as a dip with veggies, crackers, or chips, or on a sandwich with your favorite toppings. It's also great in lettuce wraps, on salad, or spread on flatbreads.

Nutrition Per Serving (Estimate)

Nutrition Facts
Chickpea Avocado Mash with Lemon
Amount per Serving
Calories
235
% Daily Value*
Fat
 
13
g
20
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
7
g
Potassium
 
543
mg
16
%
Carbohydrates
 
26
g
9
%
Fiber
 
11
g
46
%
Sugar
 
1
g
1
%
Protein
 
8
g
16
%
Vitamin A
 
121
IU
2
%
Vitamin C
 
12
mg
15
%
Calcium
 
60
mg
6
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.

Sodium content: This is omitted as I cannot provide an accurate number. I encourage you to calculate your own to provide a much more precise reading based on the exact ingredients, brands, and amounts you're using.

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If you are enjoying this vegan Chickpea Avocado Mash recipe for dips and sandwich, also check out:

  • Avocado Veggie Sandwich
  • Vegan BLT with Tempeh Bacon
  • BBQ Ranch Tempeh Wrap
  • White Bean Tomato Salad (10 Minute)

Follow The Garden Grazer on Instagram, Pinterest, or Facebook for more updates and inspiration.

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Comments

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    Recipe Rating:




  1. Jennifer says

    July 16, 2024 at 1:05 pm

    5 stars
    This was wonderful!! We're out camping and this is a fantastic lunch to make. I didn't want to pack avocados, so I bought the organic Wholly Guacamole minis instead. I used two minis in place of 1 avocado, and it worked like a charm! Added diced celery and raisins (like in your curried version). So delighted to have this as a simple camping lunch.

    Reply
    • Kaitlin says

      July 16, 2024 at 3:08 pm

      What a fun & creative take on this dish for a camping meal! I love it, Jennifer. Such a great idea using portable guacamole cups and then adding celery and raisins. Yes! Thank you for sharing and most of all, enjoy your trip!

      Reply
  2. Peggy says

    February 08, 2023 at 3:11 pm

    Can this be made in large batches and frozen?

    Reply
    • Kaitlin says

      February 08, 2023 at 4:00 pm

      Hello, Peggy! I've never tried freezing this recipe, so unfortunately I can't recommend it and am unsure how it would hold up. But if you're feeling adventurous and give it a try, I'd love to hear how it turns out!

      Reply
  3. Tammy J. says

    February 17, 2022 at 3:38 pm

    5 stars
    This recipe has been added to my rotating menu! I added the "mash" to a whole grain tortilla, then a couple lettuce leaves, sliced tomato, and another dash of salt & pepper. Brilliant! Thank you! Tammy J.

    Reply
    • Kaitlin says

      February 17, 2022 at 3:56 pm

      Wonderful to hear you're enjoying it, Tammy! Love the wrap idea. Thanks so much for sharing your kind and helpful feedback!

      Reply
  4. Joy says

    May 11, 2016 at 2:51 am

    Yes, I tried this. Added granulated garlic. And added a lot more lemon juice. Then spread on flat bread crackers, with a spread of sour cream on the top, and then sprinkled w/Trader Joe's Lemon Pepper Blend Seasoning Blend w/Grinder (which was the frosting on the cake!) I also liked it much better cold than at room temp.

    Reply
    • Kaitlin | The Garden Grazer says

      May 14, 2016 at 3:36 pm

      Thanks so much for sharing your feedback, Joy!

      Reply
  5. Kaitlin | The Garden Grazer says

    January 22, 2016 at 7:43 pm

    Great tip, thanks!

    Reply
  6. Kathy Plummer says

    February 05, 2015 at 5:38 am

    I made this tonight. It tastes great! I may add garlic next time, almost like a hummus. Tomorrow I'm mixing the leftovers in my salad.

    Reply
    • Kaitlin | The Garden Grazer says

      February 05, 2015 at 3:36 pm

      That sounds fantastic! Thank you for sharing.

      Reply
  7. yeliah says

    January 25, 2015 at 10:59 pm

    I make this using white beans, usually canellini beans in place of the chickpeas, and add a little red onion. So so good!

    Reply
    • Kaitlin M says

      January 26, 2015 at 10:24 pm

      Hi! That sounds amazing! Thank you so much for sharing.

      Reply
  8. Hannah says

    August 22, 2014 at 1:55 am

    How many servings does this make? It looks AMAZING, but a whole can of chickpeas, and a whole avocado seems like a lot for one sandwich.

    Reply
    • Kaitlin | The Garden Grazer says

      August 22, 2014 at 1:25 pm

      Hey Hannah! Absolutely, this makes about 3 sandwiches, depending on the size of your bread and how much you use. Hope you enjoy!

      Reply
  9. Anonymous says

    July 26, 2014 at 3:21 am

    I just used this as a substitution for meat on my tacos. It was awesome!

    Reply
    • Kaitlin | The Garden Grazer says

      July 27, 2014 at 3:53 pm

      Great idea! Thank you!

      Reply
  10. Andreea says

    July 09, 2014 at 5:41 pm

    I just discovered your post while eating my first avocado-chickpea combination. This is magic! I also added sweet corn, nectarine and cheese to the party, but this thing kind of makes me want to go vegan for the first time. Normally I'm nuts about anything dairy but now I'm like what is this cheese doing there? Interesting.

    Reply
    • Kaitlin | The Garden Grazer says

      July 09, 2014 at 10:15 pm

      Hey Andrea! Thank you for sharing! I love your additions of corn and nectarine to this - so creative.

      Reply
  11. Trish Hansford says

    June 18, 2014 at 5:02 pm

    I made this today and it was fabulous. I added a garlic clove and some unhulled sesame seeds. Thanks for a great recipe.
    Trish

    Reply
    • Kaitlin | The Garden Grazer says

      June 19, 2014 at 6:31 pm

      Wonderful, thanks for sharing!

      Reply
  12. Anonymous says

    April 12, 2014 at 12:37 am

    Looks good, but I don't eat bread. I think I will put it on whole grain crackers.

    Reply
    • Kaitlin | The Garden Grazer says

      April 12, 2014 at 7:34 pm

      Excellent idea! It's a great chip or cracker dip.

      Reply
  13. Alex says

    March 29, 2014 at 2:45 pm

    Avocados are amazing on sandwiches! I frequently use them to replace cheese in recipes I used to eat a lot before I turned vegan. For example, instead of making a traditional grilled cheese, we used avocado instead. Try it out! It's sooooo good!

    Reply
    • Kaitlin | The Garden Grazer says

      March 30, 2014 at 10:50 pm

      Sounds fantastic - thanks for sharing!

      Reply
  14. LittleMonsterx14 says

    March 12, 2014 at 1:16 pm

    These looks amazing! A great alternative to egg or tuna salad since I don't eat either. YUM!

    Reply

Hello, I'm Kaitlin!
I live in Montana and share vegan recipes that are easy and healthy. About Me →

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