Wild Salmon and Chickpea Salad
Everybody seems to have a favorite tuna salad recipe, but it’s just as easy to create a fabulous salad using canned salmon, which has much more omega-3 fats and vitamin D.
If you know me, you know I strive for simple, scrumptious nourishment in everything I create and share. This one checks all the boxes—it’s incredibly easy to throw together, wildly tasty (pun intended!), and loaded with high-quality protein and heart-healthy fats. It’s the kind of dish that feels both fresh and filling… and trust me, it hits the spot.
From pantry to plate: why this one works
- Midday magic: It’s the ultimate lunch upgrade—quick to assemble, easy to pack, and keeps you feeling full and focused all afternoon.
- Wholesome + hearty: A nourishing combo of wild salmon and chickpeas delivers quality protein, fiber, and healthy fats to fuel your day.
- Six ingredients, zero stress: No complicated steps or fancy equipment—just simple ingredients mixed in one bowl.
- Perfect for meal prep: Make it once and enjoy it for two to three days—this salad stays fresh in the fridge and is ready when you are.
And let’s talk about lunch for a sec. I know how easy it is to push it off, skip it altogether, or grab something that doesn’t quite do the trick—especially on those busy, non-stop days. But lunch is a golden opportunity to refuel, reset, and give your brain and body what they need to power through the afternoon. This Wild Salmon and Chickpea Salad makes an excellent lunch because it’s satisfying without being heavy, it’s filled with nutrients, and it holds up beautifully in the fridge. I told my mom to make a double batch on a Sunday for easy lunches during the week, and she said she feels like a total rockstar when all she and my dad have to do is grab a fork and go!
As a registered dietitian, I’m constantly thinking about meals that strike the right balance—ones that are rich in nutrition but still bring joy to the table. This one uses pantry staples (hello canned salmon and chickpeas!) plus a few fresh veggies and a tangy red wine vinaigrette. You just mash, mix, and enjoy. That’s it!
There’s no wrong way to enjoy this salad— it’s incredibly versatile!
Scoop it straight from the bowl with a spoon (guilty!), pile it into crisp lettuce cups for a low-carb feast, or sandwich it between two slices of whole grain bread with some leafy greens for a more classic vibe. You can also serve it over a bed of mixed greens, wrap it in a tortilla for a grab-and-go lunch, or spoon it onto seeded crackers for a power snack. For something heartier, try loading it into whole-grain hoagie rolls—kind of like a grown-up tuna sandwich with extra texture, tang, and staying power. However you decide to enjoy it, this one’s easy and craveable!
If you’re into simple, satisfying lunches (like this salmon-chickpea number), you’ll find plenty more on my site. My BBQ Salmon Bowl is another delicious way to enjoy wild salmon—it’s smoky, saucy, and piled high with veggies. For a poultry twist, this Tarragon Chicken Salad is light, herbaceous, and perfect for meal prep. And if you’re an egg lover, don’t miss my Mediterranean Chopped Egg Salad—it delivers lots of protein and bright Mediterranean flavors. Each of these is quick to make, holds up well in the fridge, and makes lunchtime feel like a total win.
Try my Baked Salmon Sushi Cups!
Wild Salmon and Chickpea Salad
Ingredients
- 6 ounces wild boneless skinless salmon (canned or fresh)
- 15 ounces garbanzo beans, rinsed and drained
- ½ cup chopped red onion
- ½ cup chopped red bell pepper
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons red wine vinegar
Instructions
- In a medium bowl, mash the salmon. Mix in the chickpeas, onion and red pepper. Add the oil and vinegar and stir until everything is well coated and combined. Season with salt and freshly ground black pepper to taste. Add optional herbs and spices.
- Serve immediately. You can refrigerate leftovers for up to two days.
I love this recipe. Get to use leftover salmon used dill parsley lemon balm and a Few chives to finish off. Thx Joy keep the great healthy recipes coming!!
Hi Rose. Thanks for your comment, and great ideas to enhance the flavor with herbs. It sounds delish!
—Team Joy
I love this recipe. Just a few ingredients, quick to make, and it’s delicious.
Hi Linda. Thanks for stopping by and we’re so glad you enjoyed this recipe! It’s the trifecta—easy, fast and delish! Of course, we love that’s it’s healthy, too 🙂
—Team Joy
Thank you for a great tasting recipe for blood pressure
You need to write a book on all your Today show recipes !!!!!!
Hi Jane, thank you for stopping by to share your thoughts! Joy does have a number of books—her most recent is Joy Bauer’s Superfood and Joy’s Simple Food Remedies. Feel free to check out one or both our…or you can find all of her creations here on her website, her Healthy Bite newsletter and her social media (@joybauer). Thanks for being part of the community!
—Donna
Great recipes, love how easy and delicious they are to make and eat.
Hi Marcia! Thank you so much for your comment, we’re glad you enjoyed this recipe!
-Alison
Soooooogood thank you Joy for this recipe. Will pass on to my friends.⭐️⭐️⭐️⭐️⭐️
Hi Dorothy, thanks so much for stopping by to leave a sweet comment, and for sharing the recipe. We really appreciate you being a part of the community!
—Donna
Joy, do you mind sharing what brand of salmon you typically use, when buying canned? I’m always nervous about canned fish and chicken! Thanks!
Hi Anna, thanks for stopping by! Joy uses Safe Catch Wild Pacific Pink Salmon. We can’t wait for you to try it—this recipe always gets rave reviews! Can’t wait to hear what you think!
—Donna
Thanks!
Joy,
Absolutely delicious and satisfying. Must curb my one cup! Added Rosemary. I always love your recipes whether it’s Today Show or your excellent cookbook “Joy Bauer Slim and Scrumptious.”
Thank you!
Hi Darryl – we’re so glad you love Joy’s recipes and that this salad was a hit! And thanks for watching Joy on the TODAY show! Keep an eye out, Joy has more delicious recipes coming up soon.
-Alison
Easy and Delicious!!
Hi Linda, so glad you enjoyed recipe and thanks for sharing your thoughts!
—Donna
How easy, tasty and satisfying!! Love your recipes!
Hi Linda! We’re so glad to hear you’re loving Joy’s recipes – we hope this one becomes a regular in your rotation!
-Alison
This is great all by itself but I put it over spinach with a little extra red wine vinegar, added some Mediterranean flavored feta crumbles, a little black pepper and *chefs kiss!!
Thank you, Joy!
Hi Shelly, your additions sound delicious—you know what Joy says…feta makes everything better! We’re so happy you love the recipe and we’re so grateful to have you as part of our community! Thanks for sharing your thoughts with us!
—Donna
Tried for the first time added granulated lemon peel taste pretty good I frankly was skeptical but this was easy and fast better the next day. Very healthy too.
Hi Kristen, so glad you enjoyed this recipe (and that it tasted even better the next day)! We love that you added some granulated lemon peel – what a wonderful and tasty idea!
-Alison
I was sceptical but once I made it and started eating very good . I put it in a half pita bread with lettuce .
So happy you gave it a shot, Barbara! It’s an easy one to have up your sleeve!
Not only extremely nutritious, this recipe is so easy to make and excellent! I should make this weekly!
Woohoo — I love to hear that, Shelly! So glad you’re enjoying this salmon and chickpea salad—it’s such a powerhouse of nutrition… and the fact that it’s also yummy and easy makes it a great weekly go-to. Thanks for being here and for sharing your wonderful review!
Thank You! I loved it!!!
Hi Mary Jane, we’re so glad you enjoyed the recipe, and thank you for your review!
This is perfectly delicious and so easy to msje. Like having the next two days of lunch ready to go.
Hi Jill, we’re thrilled you loved the recipe and that you found it easy to prepare, and even better that you have leftovers to enjoy the next day! Thanks for stopping by to let us know—we appreciate having you here as part of our community!
—Donna
Love this. So yummy
Hi Bonnie, we’re thrilled you’re enjoying the recipe! Thanks for sharing the love!
—Donna
I mentioned trying this recipe to my husband, and he wasn’t excited about it at all. I finally decided that I wanted to make it, and it is delicious! Quick, tasty and nutritional. My husband likes it also.
Thank you
Hi there and thanks for stopping by. So glad you enjoyed the recipe and that you won your husband over, too! Quick, delicious and healthy are the ultimate compliments here—we appreciate your sweet note 😉
—Donna
This is a great recipe and so easy to put together. I did cut some ribbons from my thai basil. I have a ton of it this year and the licorice flavor from it was great. Thank you for these healthy recipes. I’ve been trying to get more salmon in my diet too. This is a keeper. I plan to take it to a brunch on Sat.
Thank you for sharing this wonderful review, Gretchen!! I’m thrilled the recipe was a hit, and your addition of Thai basil sounds incredible… I can just imagine that sweet licorice pop with the salmon and chickpeas…yum! So glad it’s helping you get more salmon into your routine, and I hope it’s a total star at your Saturday brunch. Appreciate you cooking along with me!
Can leftovers of this salad be frozen?
Hi Sandy! Because the recipe uses canned (or freshly cooked) salmon and chickpeas mixed with fresh veggies, this one is best enjoyed fresh or refrigerated (up to 2 days). — Eliza (Team Joy)