Mediterranean Chickpea and Feta Salad

This Mediterranean Chickpea and Feta Salad is one of those simple recipes I come back to again and again.

Made with canned chickpeas, crisp cucumber, sweet bell pepper, briny olives, creamy feta, and a simple lemon-olive oil dressing, it’s fresh, colorful, and incredibly satisfying.

It comes together in about 15 minutes, making it perfect for lunch, meal prep, or an easy side dish for summer dinners and potlucks.

I first discovered this recipe in one of those old Weight Watchers Weekly pamphlets we used to receive at meetings. Do you remember them? They were filled with practical tips and surprisingly delicious recipes. This salad has stood the test of time and remains one of my favorites.

I love chickpeas, feta cheese, and Mediterranean flavors, so this recipe was an easy win for me. The first time I made it, I enjoyed it for lunch and then went back for more at dinner.

Why You’ll Love This Chickpea Salad

• Ready in about 15 minutes
• Packed with fiber and plant protein
• Mediterranean-inspired flavors
• Great for meal prep
• Delicious for lunch or dinner
• Naturally vegetarian
• Easy to customize
• Tastes even better the next day

Ingredients & Substitutions

Chickpeas (Garbanzo Beans)

The hearty base of the salad. Canned chickpeas make preparation easy, but cooked dried chickpeas work too.

Garlic

Adds bold flavor. Fresh garlic is wonderful, but jarred minced garlic or roasted garlic are convenient alternatives.

Scallions

Provide a mild onion flavor.

You could also use:

• Red onion
• Shallots
• Chives

Red Bell Pepper

Adds sweetness, crunch, and beautiful color.

Roasted red peppers are another delicious option.

Cucumber

English cucumbers are my favorite because they’re mild and nearly seedless.

Mini cucumbers also work well.

Fresh Parsley

Adds freshness and color.

Other herbs worth trying:

• Dill
• Mint
• Basil
• Cilantro

Olives

Black or green olives add a salty Mediterranean touch.

Feta Cheese

Creamy, tangy feta pairs beautifully with the chickpeas.

Goat cheese or shaved Parmesan are good substitutes.

Lemon Juice and Olive Oil

A simple dressing that keeps the salad bright and fresh.

Red wine vinegar can replace the lemon juice if preferred.

How Many Calories and WW Points?

According to my calculations, each 1/2 cup serving has about 163 calories.

To see your WW Points for this recipe, track it in the WW App!
(You must be logged into WW on a smartphone or tablet.)

How to Make Chickpea and Feta Salad

Step 1: Gather and prep your ingredients.

Step 2: In a medium bowl, place the chickpeas, garlic, scallions, red bell pepper, cucumber, parsley, olives, and feta cheese. Gently stir to combine.

Step 3: In a small bowl (affiliate link), whisk together the lemon juice and olive oil and then pour over the chickpea mixture. Stir until well coated. Season to taste with salt and pepper.

Step 4: Cover and place in the refrigerator for at least 30 minutes to give the flavors a chance to meld.

Recipe Notes

This is one of those recipes that invites experimentation.

Try adding:

• Cherry tomatoes
• Chopped celery
• Radishes
• Pepperoncini
• Artichoke hearts
• Sun-dried tomatoes
• Capers

For a heartier main dish, add:

• Grilled chicken
• Cooked shrimp
• Canned tuna
• Salmon
• Hard-boiled eggs
• Grilled tofu

Serving Suggestions

Perfect as a refreshing and light main course or side dish on its own, this versatile salad can be used so many ways:

• In a Wrap or Pita Bread: Use the salad as a filling for whole-grain wraps or tortillas or pita bread, adding extra veggies or a spread if desired.
• Over Greens: Place the salad on a bed of mixed greens or spinach for a more substantial meal.
• As a Side with Grilled Proteins: Pair it with grilled chicken, fish, or tofu for a balanced and protein-packed meal.
• In a Grain Bowl: Add the salad to a bowl with cooked quinoa, brown rice, or farro for a hearty and nutritious grain bowl.
• With Roasted Vegetables: Serve alongside roasted vegetables (zucchini, peppers, eggplant, onions) for a delicious and colorful plate.
• In Stuffed Avocados: Spoon the salad into halved avocados for a creamy and satisfying option.
• As a Topping: Use it as a topping for baked potatoes or sweet potatoes for added flavor and nutrition.
• On Toast: Spread the salad on whole-grain toast or bruschetta for a quick and tasty open-faced sandwich.

If you’ve made this Mediterranean Salad with Chickpeas and Feta Cheese, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.

Frequently Asked Questions

How long does chickpea salad last?

Stored in an airtight container, it keeps well for 3 to 4 days in the refrigerator.

Can I make it ahead?

Absolutely. In fact, I think it tastes even better after chilling for a few hours.

Can I use dried chickpeas?

Yes. Cooked dried chickpeas work perfectly.

Is this salad gluten free?

Yes, all the ingredients are naturally gluten free.

Simple Mediterranean Goodness

This Mediterranean Chickpea and Feta Salad is proof that healthy eating doesn’t need to be complicated.

Simple ingredients, a bright lemon dressing, and plenty of fresh vegetables come together to create a salad that’s nourishing, satisfying, and easy enough for everyday meals.

More Mediterranean-Inspired Salads You’ll Love

If you like this easy chopped chickpea and feta salad, be sure to check out my other Weight Watchers friendly salad recipes including:

• Vegetarian Passover Chickpea Salad
• Lemony Lentil Quinoa Salad
• Grilled Chicken Greek Salad
• WW Artichoke 2-Bean Salad
• Trisha Yearwood’s Orzo Salad Made Lighter
• Greek Turkey Feta Mason Jar Salad
• Chopped Greek Salad