Avocado and Chickpea Salad-Stuffed Pitas
Perfect for lunch, meal prep, or a quick, healthy snack, these pitas are packed with fiber, healthy fats, and plant-based protein, making them a wholesome alternative to heavy sandwiches. The best part? No cooking required! Just mash, mix, stuff, and enjoy.
Equipment
- Mixing bowl (for the salad)
- Fork or potato masher (for mashing chickpeas & avocado)
- Knife & cutting board (for chopping veggies)
- Spoon (for stuffing the pitas
Ingredients
For the Chickpea Avocado Salad:
- 1 15 oz can chickpeas, drained and rinsed
- 1 large avocado mashed
- ¼ cup red onion finely diced
- ½ cup cucumber diced
- ½ cup cherry tomatoes halved
- ¼ cup red bell pepper diced
- ¼ cup fresh parsley or cilantro chopped
- 1 tbsp olive oil
- 1 tbsp lemon juice freshly squeezed
- ½ tsp garlic powder
- ½ tsp salt or to taste
- ¼ tsp black pepper
- ½ tsp ground cumin optional, for warmth
For Serving:
- 4 pita breads cut in half
- ½ cup lettuce or spinach optional, for extra greens
- ¼ cup crumbled feta cheese optional, for added creaminess
Instructions
Step-by-Step Instructions
Step 1: Mash the Chickpeas & Avocado
- In a large mixing bowl, add the chickpeas and avocado.
- Using a fork or potato masher, mash them together until mostly smooth but still slightly chunky for texture.
Step 2: Add Fresh Veggies & Seasoning
- Stir in the red onion, cucumber, cherry tomatoes, red bell pepper, and fresh parsley.
- Drizzle with olive oil and lemon juice, then add garlic powder, salt, pepper, and cumin (if using).
- Mix well until all ingredients are combined.
Step 3: Stuff the Pitas
- Cut pita bread in half and gently open the pockets.
- Line each pita half with lettuce or spinach (optional).
- Spoon the avocado chickpea salad inside each pita.
- Sprinkle with crumbled feta cheese (if using).
Step 4: Serve & Enjoy!
- Serve immediately with extra lemon wedges for squeezing on top.
- Pair with a side of hummus, tzatziki, or a fresh fruit salad for a balanced meal.
Notes
Common Mistakes & Troubleshooting
✔ Avocado turning brown? – Add extra lemon juice to prevent oxidation.
✔ Pitas breaking? – Warm them slightly in the microwave for 10 seconds to make them more flexible.
✔ Salad too dry? – Add more mashed avocado or a drizzle of olive oil.
✔ Want a creamier texture? – Add a spoonful of Greek yogurt for extra richness.
Serving & Storage Tips
Best when fresh! Eat immediately for maximum flavor.
Meal prep: Store the chickpea avocado salad in an airtight container in the fridge for up to 3 days.
Avoid freezing—avocado doesn’t freeze well and will change texture.
Meal prep: Store the chickpea avocado salad in an airtight container in the fridge for up to 3 days.
Avoid freezing—avocado doesn’t freeze well and will change texture.
Nutrition
Calories: 350kcalCarbohydrates: 45gProtein: 10gFat: 15gSaturated Fat: 2gSodium: 450mgFiber: 10g
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