Mashed chickpea sandwiches with hummus spread, avocado, red onion, mixed greens, and tomato make for a delicious well-balanced plant-based lunch.

This post is sponsored by Sabra. All opinions are my own, and I thank you for supporting the brands that help make this site possible.

Hummus Mashed Chickpea Sandwiches | #healthy #glutenfree #lunch #vegan #vegetarian

When was the last time you sandwiched? With whom, where, why, and most importantly, was it good for you?

True story: the man of my life space eats a sandwich every single day, whereas I’m more of a pack-it-with-and-take-it-to-go for hikes and day trips out in the wild wild woods kind of sandwich eater. 

The man of my life space? Total mayonnaise monger.

Me? Won’t touch the stuff with a 10-foot pole.  

Because I fly mayo-free, I’ve had to come up with ways of keeping the spark alive.

For me, some sort of spread or sauce is essential for a.) holding the sandwich together, b.) adding spunk and flavor, and c.) ensuring the bread doesn’t taste dry and stick to the roof of my mouth.

Which brings me to my next point…

Spoiler alert: hummus lovers, this is going to blow your mind!

Hummus Mashed Chickpea Sandwiches | #healthy #glutenfree #lunch #vegan #vegetarian

Mashed chickpea sandwiches with HUMMUS! Kinda like tuna salad but with chickpeas instead of tuna and hummus instead of mayo.

It’s quick, it’s easy, it’s loaded with flavor, it’s BIG on nutrition!

Hummus Mashed Chickpea Sandwiches | #healthy #glutenfree #lunch #vegan #vegetarian

How to Make Mashed Chickpea Sandwiches:

For these mashed chickpea sandwiches, I simply combined a can of garbanzo beans with a few tablespoons of store-bought garlic hummus. You can adjust the amount up for more delicious hummus flavor!

I then toasted up some bread, smeared more spread on each piece, then loaded up a sammie with the mashed chickpea concoction, avocado, tomato, mixed greens, and red onion.

The end result – a protein-packed, nutritious lunch. The way I see it, you can double or triple the mashed chickpea “recipe” so that you can bring this sandwich to work multiple times during the week.

Hummus Mashed Chickpea Sandwiches | #healthy #glutenfree #lunch #vegan #vegetarian

Enjoy these easy no-cook sandwiches!

More Sandwich Recipes:

Hummus Mashed Chickpea Sandwiches | #healthy #glutenfree #lunch #vegan #vegetarian

Hummus Mashed Chickpea Sandwiches

5 from 1 vote
Step up your lunch game with these easy and filling Hummus Mashed Chickpea Sandwiches!
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings: 3 or 4 Sandwiches


Hummus Mashed Chickpea Sandwich Filling:

  • 1 14-ounce can chickpeas, drained and rinsed
  • 3 to 6 Tbsp hummus to taste
  • sea salt to taste


  • 6 slices to 8 gluten-free bread toasted
  • 1 ripe avocado peeled and sliced
  • 1 large vine-ripened tomato sliced
  • 2 handfuls mixed greens or spinach
  • 1/4 red onion thinly sliced


Prepare Mashed Chickpeas:

  • Add the ingredients for the mashed chickpeas to a bowl. Mash using a sturdy fork or potato masher until mixture reaches desired consistency. Taste the mixture for flavor and add sea salt and/or more hummus to taste.

Prepare the Sandwiches:

  • Toast 6 to 8 slices of whole grain or gluten-free bread and spread desired amount of Sabra’s Garlic Herb spread over each piece. Layer the greens, avocado, red onion, tomato and mashed chickpeas over half of the slices of toasted bread, and top with the remaining slices. Cut sandwiches in half, serve, and enjoy!


Serving: 1Sandwich · Calories: 372kcal · Carbohydrates: 59g · Protein: 12g · Fat: 13g · Fiber: 20g · Sugar: 7g
Author: Julia
Course: Meatless Main Dishes
Cuisine: American
Keyword: gluten-free sandwich recipe, hummus sandwich, lunch recipes, mashed chickpea sandwiches
Did You Make This Recipe?I want to see it! Tag @the.roasted.root on social media!
Julia Mueller
Meet the Author

Julia Mueller

Julia Mueller is a recipe developer, cookbook author, and founder of The Roasted Root. She has authored three bestselling cookbooks, – Paleo Power Powers, Delicious Probiotic Drinks, and The Quintessential Kale Cookbook. Her recipes have been featured in several national publications such as BuzzFeed, Self, Tasty, Country Living,, etc.

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Questions and Reviews

  1. I love this chickpea on chickpea situation! I’m not a huge mayo fan myself, but you’re right you just have to have some sort of spread to make a sandwich truly worth while, (they all sound great, but that honey mustard really has my full attention)!

    1. Yaaaas, the honey mustard is awesome! I’m a ham and swiss kinda gal, so the honey mustard is perfect in that application 😀

  2. Whoa baby, now that’s a sandwich! I have to admit, I do love mayo but I eat the plant-based kind so I don’t feel as gross. However, I would gladly eat the shit out this over a mayo sandwich. That garlicky herb spread sounds incredible!

    1. I hear ya…plant-based mayo definitely is world’s better than the standard mayo that’s produced in volume. I think you’d love Sabra’s new spreads! Let me know if you try them!

  3. I won’t touch mayo either! I typically use Vegenaise but those Sabra sandwich spreads will quickly find a place in my house! I have no idea why I haven’t heard of this yet so thank you for officially blowing my mind — this is the way to sandwich!

  4. Hi Julia just wondering what kind of gluten free bread are you using in the photo looks delicious. I’m having a lot of trouble finding really good tasting clean gluten free bread thanks☺