Chickpea Cucumber Feta Salad – Healthy Mediterranean Lunch in 10 Minutes (No-Cook, High-Protein)
Molly
This no-cook chickpea cucumber feta salad is your go-to for quick, high-protein Mediterranean lunches. With fresh cucumbers, briny feta, zesty lemon, and protein-rich chickpeas, it’s flavorful, filling, and ready in just 10 minutes. Ideal for meal prep, picnics, or refreshing weekday meals.
Prep Time 10 minutes mins
Total Time 10 minutes mins
Course Dinner, Lunch, Meal Prep, Salad
Cuisine American, Mediterranean-Inspired
Servings 4 servings
Calories 310 kcal
- 1 15 oz can chickpeas, drained and rinsed
- 1 large cucumber diced
- ½ small red onion thinly sliced
- ½ cup crumbled feta cheese
- 2 tablespoons chopped fresh parsley
- 2 tablespoons olive oil extra virgin
- 2 tablespoons fresh lemon juice
- Salt and freshly ground black pepper to taste
Prep the veggies: Dice the cucumber, slice the red onion thin, and chop the parsley.
Rinse the chickpeas: Drain and rinse your chickpeas thoroughly. Pat dry to avoid extra moisture in the bowl.
Combine: In a large bowl, add chickpeas, cucumber, onion, parsley, and feta.
Dress it: Whisk together olive oil, lemon juice, salt, and pepper. Pour over the salad and toss gently to coat.
Taste & Chill: Adjust seasoning as needed. Chill for 10-15 minutes before serving for best flavor.
Secret Tips for the Best Chickpea Cucumber Feta Salad
1. Use English or Persian cucumbers: These varieties have fewer seeds and less water content, which means your chickpea cucumber feta salad stays crisp and refreshing longer—perfect for meal prep Mediterranean lunches.
2. Rinse and drain chickpeas well: Whether you’re using canned or cooked chickpeas, make sure they’re fully rinsed and patted dry. This keeps the texture firm and prevents the salad from getting soggy, especially if you’re prepping ahead for a high-protein no-cook lunch.
3. Crumble feta yourself: Pre-crumbled feta can be dry and less flavorful. Buying a block and crumbling it fresh into your Mediterranean chickpea salad adds creaminess and boosts that salty-tangy punch we all love.
4. Let it sit for 15 minutes: After mixing, give the salad some time to rest. The lemon juice and olive oil will marinate the cucumbers and chickpeas, infusing every bite with bold Mediterranean flavor.
5. Add protein-rich extras if needed: For a heartier salad, toss in grilled chicken, hard-boiled eggs, or cooked quinoa. This trick makes your chickpea cucumber feta salad even more filling and ideal as a complete high-protein meal.
6. Always go fresh with herbs: Fresh parsley or mint adds a cooling balance to the creamy feta and briny chickpeas. Dried herbs won’t give the same vibrant flavor—especially in a no-cook salad recipe like this.
7. Customize your crunch: Want more texture? Add chopped red bell pepper, sliced radishes, or a handful of toasted pine nuts to make your Mediterranean salad bowl even more exciting.Keyword chickpea cucumber feta salad, cucumber salad with feta cheese, easy mediterranean lunch ideas, greek salad with chickpeas, healthy no-cook lunch recipe, high protein vegetarian salad, mediterranean chickpea salad bowl, quick mediterranean salad
