This Green Goddess Salad Sandwich is bright, creamy, and full of fresh herb flavor. It combines mashed chickpeas and ripe avocado with tangy Greek yogurt and lemon for a silky spread. The texture is slightly chunky and satisfying, with crisp lettuce and juicy tomato for crunch and freshness. If you enjoy creamy plant-forward salads, you might also like this cottage cheese salad for more simple, creamy ideas.
Recipe Information
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Servings: 2 sandwiches
- Difficulty Level: Easy
Nutrition Information
Approximate per serving (one sandwich):
- Calories per serving: 360 kcal
- Protein: 15 g
- Carbohydrates: 42 g
- Fat: 15 g
- Fiber: 11 g
- Sugar: 9 g
- Sodium: 285 mg
Why Make This Green Goddess Salad Sandwich
This sandwich is quick, fresh, and full of flavor. It uses simple pantry ingredients and needs no cooking. The herbs and lemon give a bright, green taste. The avocado adds creaminess and a rich mouthfeel. Chickpeas add a nutty note and a chewy, satisfying texture. It is great for lunch, a light dinner, or a picnic. It feels indulgent but stays healthy and filling.
How to Make Green Goddess Salad Sandwich
You will mash chickpeas and avocado, stir in yogurt and lemon, then fold in herbs. The mix is easy to spread and holds up on bread or in a wrap. The sandwich comes together fast, and you can adjust herbs, salt, or lemon to taste.
Ingredients:
- 1 cup cooked chickpeas
- 1/2 avocado
- 1/4 cup Greek yogurt
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- 1 handful fresh herbs (such as parsley, basil, or chives), finely chopped
- Salt and pepper to taste
- Whole grain bread or wraps
- Lettuce and tomato for topping
Directions:
Step 1: Preparation
Drain and rinse the cooked chickpeas if canned. Roughly chop the avocado and finely chop the fresh herbs. Wash and slice the tomato and wash the lettuce. Lay out your bread or wraps so assembly goes quickly.
Step 2: Mixing
Place the chickpeas and avocado in a mixing bowl. Mash them together with a fork or potato masher until the mixture is mostly smooth but still slightly chunky.
Step 3: Cooking
No heat is needed. Stir in the Greek yogurt, lemon juice, and olive oil until the mixture is creamy. Fold in the chopped herbs. Taste and season with salt and pepper.
Step 4: Finishing
Spread the green goddess mixture evenly over slices of whole grain bread or onto a wrap. Top with lettuce and tomato. Close the sandwich, cut in half if desired, and serve immediately.
How to Serve Green Goddess Salad Sandwich
Serve this sandwich cold or at room temperature. Pair it with a crisp side like carrot sticks, cucumber salad, or kettle chips. For a picnic, wrap tightly in parchment. For a heartier meal, serve with a bowl of warm vegetable soup. The sandwich looks vibrant with green herbs and red tomato, and it smells bright from lemon and fresh herbs.
How to Store Green Goddess Salad Sandwich
Store the chickpea-avocado filling in an airtight container in the refrigerator for up to 3 days. Keep assembled sandwiches refrigerated and eat within 24 hours for best texture—avocado can brown and bread can get soggy. If you want to prep ahead, keep the filling and the bread separate and assemble just before eating. Do not freeze the assembled sandwich; the texture will suffer.
Expert Tips for Perfect Green Goddess Salad Sandwich
- Use ripe but firm avocado so the spread is creamy and not watery.
- Mash to a slightly chunky texture for the best mouthfeel.
- Add lemon gradually and taste as you go to avoid over-acidifying.
- If using canned chickpeas, rinse well to reduce sodium and bland canning flavors.
- Toast the bread lightly to add crunch and help prevent sogginess.
- Chop herbs finely so they blend into the spread and release their aroma.
- For extra creaminess, add a teaspoon of tahini or more Greek yogurt.
- Keep cold ingredients chilled until serving for the freshest flavor.
Delicious Variations
- Vegan: Use dairy-free yogurt or mashed silken tofu instead of Greek yogurt.
- Spicy: Stir in a pinch of cayenne or a spoonful of harissa for heat.
- Crunchy: Add diced cucumber or shredded carrot for a crisp bite.
- Mediterranean: Fold in chopped olives and a little lemon zest for briny brightness.
- Protein boost: Add diced hard-boiled egg or baked tofu for extra protein.
- Wrap style: Roll the mixture in a spinach or whole-wheat wrap with sprouts and bell pepper.
Frequently Asked Questions
Q: Can I use canned chickpeas?
A: Yes. Rinse and drain them well to remove excess sodium and preserve the best flavor. Rinsing also removes some of the starchy liquid that can make the spread too wet.
Q: How long does the chickpea filling last?
A: Stored in an airtight container in the fridge, the filling keeps for up to 3 days. The avocado may darken slightly; stir in a little extra lemon if needed before serving.
Q: Can I make this sandwich ahead for lunchboxes?
A: For best texture, pack the filling separately and add to bread or a wrap just before eating. If you must assemble ahead, use thicker, toasted bread to slow sogginess and eat within 24 hours.
Q: How can I make it vegan?
A: Replace Greek yogurt with plain unsweetened dairy-free yogurt or mashed silken tofu. The lemon and olive oil will still give a bright, creamy result.
Q: Is this sandwich gluten-free?
A: The filling is naturally gluten-free. Use gluten-free bread or wraps to make the full sandwich gluten-free.
Q: What herbs work best?
A: Parsley, basil, and chives are classic. Tarragon or dill can add a different but lovely note. Mix herbs for a layered green flavor.
Conclusion
This Green Goddess Salad Sandwich is a quick, vibrant meal that tastes fresh and satisfying. The creamy, herby filling pairs well with crisp lettuce and juicy tomato for bright flavor and contrast. If you want another take on chickpea salad inspiration, see this Green Goddess Chickpea Salad Sandwiches Recipe – HelloFresh for more ideas and variations. Give this sandwich a try — it’s easy, healthy, and full of summer flavor.
Print
Green Goddess Salad Sandwich
- Total Time: 10 minutes
- Yield: 2 sandwiches 1x
- Diet: Vegetarian
Description
A vibrant sandwich filled with a creamy chickpea and avocado spread, fresh herbs, crisp lettuce, and juicy tomato.
Ingredients
- 1 cup cooked chickpeas
- 1/2 avocado
- 1/4 cup Greek yogurt
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- 1 handful fresh herbs (such as parsley, basil, or chives), finely chopped
- Salt and pepper to taste
- Whole grain bread or wraps
- Lettuce and tomato for topping
Instructions
- Drain and rinse the cooked chickpeas if canned. Roughly chop the avocado and finely chop the fresh herbs. Wash and slice the tomato and wash the lettuce. Lay out your bread or wraps.
- Place the chickpeas and avocado in a mixing bowl. Mash them together with a fork or potato masher until mostly smooth but slightly chunky.
- Stir in the Greek yogurt, lemon juice, and olive oil until creamy. Fold in the chopped herbs. Taste and season with salt and pepper.
- Spread the green goddess mixture evenly over slices of bread or onto a wrap. Top with lettuce and tomato. Close the sandwich, cut in half if desired, and serve immediately.
Notes
Store the chickpea-avocado filling in an airtight container in the refrigerator for up to 3 days. Keep assembled sandwiches refrigerated and eat within 24 hours for best texture.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Lunch
- Method: No Cooking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 sandwich
- Calories: 360
- Sugar: 9g
- Sodium: 285mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 11g
- Protein: 15g
- Cholesterol: 0mg
