Chickpea and Cottage Cheese Salad

A creamy, crunchy, satisfying salad that’s packed with protein and flavor.

Hey there!

If you’ve got a can of chickpeas and some cottage cheese hanging out in the fridge, you’re already halfway to making this Chickpea and Cottage Cheese Salad. It’s fresh, simple, and filling—like your favorite deli salad, but with a healthy twist. Perfect for lunch, a quick side, or scooped up with crackers.

this recipe!

🍽 Servings & Time

• Servings: 2
• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Total Time: 10 minutes

❤️ Why I Love This Recipe

This salad started as a “throw-together” lunch and turned into something I now meal-prep weekly. It’s refreshing but creamy, and it fills you up without feeling heavy. The combo of crunchy veggies and soft chickpeas with the tang from the cottage cheese is just chef’s kiss.

• Comes together in 10 minutes
• Packed with fiber and protein
• Great for grab-and-go lunches
• Flexible based on what veggies you have
• Tastes even better the next day

🔬 Why This Recipe Works (Quick Science)

• Cottage cheese adds creaminess and protein without mayo
• Chickpeas soak up the flavor from the seasoning and lemon
• Crunchy veggies balance the soft texture of the cheese and beans
• Lemon juice brightens everything up and adds just the right tang

🧠 Meal Plan Ideas

• Make a big batch for weekday lunches
• Serve with whole grain crackers or in a pita
• Use as a protein-packed filling for wraps
• Scoop over leafy greens or grain bowls

⚠️ Common Mistakes to Avoid

• Using watery cottage cheese – small curd is best for texture
• Not seasoning enough – salt, pepper, and lemon are key
• Overmixing – gently stir to keep chickpeas mostly whole
• Skipping the chill time – it’s even better after sitting for 10–15 min

🍽 What You’ll Need

Ingredients:

• 1 (15 oz) can chickpeas, drained and rinsed
• ¾ cup small curd cottage cheese
• ½ cup cucumber, diced
• ¼ cup red onion, finely chopped
• 1 tbsp fresh parsley, chopped
• 1 tbsp lemon juice
• 1 tbsp olive oil
• Salt and black pepper, to taste
• Optional: pinch of garlic powder or red pepper flakes

🧰 Tools You’ll Need

• Medium mixing bowl
• Spoon or spatula
• Cutting board & knife
• Strainer (for chickpeas)
• Measuring spoons

🔁 Substitutions & Variations

• Swap red onion for green onion or shallot
• Add diced tomatoes or bell pepper for more color
• Use Greek yogurt in place of cottage cheese for a different twist
• Add chopped hard-boiled egg for extra protein
• Spice it up with sriracha or chopped jalapeño

⏳ Make-Ahead Tips

• Make up to 3 days ahead and store in the fridge
• Stir before serving (it can release some liquid as it sits)
• Great for packing in meal prep containers

👣 Step-by-Step Instructions

Step 1: Rinse the chickpeas

Drain and rinse your canned chickpeas under cold water, then pat them dry with a paper towel.

Step 2: Chop the veggies

Dice the cucumber, finely chop the red onion, and chop the fresh parsley.

Step 3: Combine everything

In a bowl, add chickpeas, cottage cheese, cucumber, red onion, and parsley. Drizzle in lemon juice and olive oil. Season with salt, pepper, and a pinch of garlic powder if using.

Step 4: Mix gently

Use a spoon to gently stir everything together. Don’t mash the chickpeas—just coat them in all that goodness.

Step 5: Serve and enjoy

Scoop into a bowl or meal prep container and top with a little extra parsley or cracked pepper if you’d like.

🧊 Leftovers & Storage Tips

• Keeps in the fridge for 3–4 days
• Store in an airtight container
• Stir before serving to freshen it up
• Great cold, right from the fridge!

🔢 Exact Macros (Per serving, based on 2 servings)

• Calories: 290
• Protein: 17g
• Fat: 10g
• Carbs: 30g
• Fiber: 8g
• Sugar: 4g

🥪 What to Serve With

• Whole wheat pita or naan
• Over a bed of arugula or spinach
• With crackers or tortilla chips
• As a filling in wraps or lettuce cups
• Alongside soup or grilled veggies

❓ FAQ

Can I mash the chickpeas?
You could for a spread-like texture, but I prefer them whole for bite and crunch.

What kind of cottage cheese works best?
Small curd works great because it blends in without being watery.

Can I make this vegan?
Yes! Swap cottage cheese for a plant-based version or mashed avocado.

Does it taste like cottage cheese?
It’s subtle! The lemon, herbs, and seasonings mellow it out. It’s more creamy than cheesy.

Fresh, Fast, and Full of Flavor 🥄

This Chickpea and Cottage Cheese Salad is everything I love in a no-fuss lunch—tasty, high-protein, and easy to make. If you try it, I’d love to hear what you think! Let me know how you make it your own.