Recipe: Chickpea Feta Salad

by mfouts | Apr 11, 2026

This chickpea feta salad is one of those recipes that earns a permanent spot in your meal prep rotation. It is packed with plant-based protein, healthy fats from hemp hearts and olive oil, and a bright lemon dressing that keeps it fresh all week. Great on its own for a light lunch or dinner — even better with grilled chicken added for a complete, high-protein meal.

Nutrition Per Serving (1/6 of recipe)

Calories: ~300  |  Protein: ~13g  |  Fibre: ~7g

Add 4 oz grilled chicken: +~180 calories and +~35g protein

Makes 6–8 servings.

Ingredients

Salad

• 2 cans chickpeas, drained and rinsed
• 1 red onion, finely diced
• 1/3 cup fresh parsley, roughly chopped
• Zest of 1 lemon
• 1/2 cup hemp hearts
• 1 cup feta cheese, crumbled

Dressing

• 3 tbsp olive oil
• 3 tbsp lemon juice
• 1 tbsp honey or maple syrup
• Salt and pepper, to taste

Instructions

1. Prep the Salad

Drain and rinse both cans of chickpeas thoroughly and pat dry with a paper towel — this helps them hold their texture. Finely dice the red onion and roughly chop the parsley. Add everything to a large mixing bowl along with the lemon zest, hemp hearts, and crumbled feta.

2. Make the Dressing

In a small bowl or jar, whisk together the olive oil, lemon juice, and honey (or maple syrup). Season with salt and pepper to taste. The honey balances the acidity of the lemon — adjust to your preference.

3. Combine and Rest

Pour the dressing over the salad and toss well to combine. For best flavour, let it sit in the fridge for at least 15–20 minutes before serving so the chickpeas absorb the dressing. It tastes even better the next day.

4. Serve

Serve on its own or alongside 4 oz of grilled chicken breast for a well-rounded, high-protein meal. Also works well stuffed into a pita or as a side with soup.

Dietitian Tips

• Meal prep win: This salad keeps well in the fridge for 4–5 days. Store the dressing separately if you prefer a firmer texture throughout the week.
• Hemp hearts are one of the most underrated ingredients — they add ~10g of complete protein per 3 tbsp serving and blend seamlessly into salads without altering the flavour.
• Chickpeas provide a combination of plant protein, slow-digesting carbs, and soluble fibre — which is why this salad keeps you full well beyond what the calorie count would suggest.
• Make it higher protein by adding grilled chicken, canned tuna, or a hard-boiled egg. The base salad is vegetarian and works for a wide range of dietary preferences.