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Chickpea Spinach Salad (high protein & fibre in 7mins)

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This chickpea spinach salad is like the PR person of the salad world. Eating it once is enough to turn salad-haters into fans and to open up a whole new world of flavourful, filling salad possibilities.

Chickpea Spinach Salad from a bird's eye view, with a blue and white striped placemat underneath it and a wedge of lemon in background | Hurry The Food Up

Is it packed full of fibre, protein and loads of vitamins? Check. Does it look appealing and take less than ten minutes to prepare? Check. Finally, does it taste delicious? Check. This really is one of my favourite lunch recipes.

Chickpea Spinach Salad is served in a white bowl with a silver fork beside it, garnished with feta cheese and fresh herbs | Hurry The Food Up



Chickpeas (aka garbanzo beans) are key in this salad for their buttery, nutty flavour, and fibrous nature that’s great for gut health.


Spinach brings a pop of colour and numerous health benefits to this salad; fresh baby spinach is preferable to frozen here as the texture works much better. However, if you only have frozen spinach it will still do in a pinch. You’ll need to leave the salad an hour or two before eating.

Feta cheese

I recommend using low fat feta cheese but regular is also fine and tastes great too.


Raisins add sweetness and texture to this salad but you can leave them out if you’re not a fan. Cranberries also work really well.

Lemon juice

Lemon juice gives the salad dressing an acidic kick but you can use vinegar if that’s what you have to hand.


If you’re vegan, agave or maple syrup would work as a sweet substitute.

Olive oil

I prefer to use olive oil for the taste, extra virgin olive oil is tastiest.


Cumin carries the flavours of this salad and complements the nutty chickpeas perfectly.


Only a pinch!

Chili flakes

These are optional depending on your affinity for spice but do add a nice kick.

How many calories are in this chickpea spinach salad?

This spinach chickpea salad contains 579 calories per serving, and it contains 23g protein per serving.

kcal 579kcal
Carbs 56g
Fat 32g
Protein 23g

This salad is also egg free and gluten free.

Chickpea Spinach Salad served in a bowl with a bottle of olive oil and a wedge of lemon in the background | Hurry The Food Up

Health benefits

Salads are usually associated with ‘health’, but often in a dangerously low calorie, limp lettuce kind of way.

This chickpea spinach salad is an easy salad that will leave you feeling full, satisfied and energised.

Chickpeas are not a pea at all but in fact a legume that is high in both protein and dietary fiber. Chickpeas are particularly high in a type of soluble fiber called raffinose.

Raffinose is broken down slowly by gut bacteria, ultimately helping to maintain good gut health and regular bowel movements.

Chickpeas have also been shown to lower cholesterol and possibly even cancer risk.

This brilliant meal also contains spinach, which in itself is high in dietary fibre, protein, niacin, vitamins A, C and E amongst others. It really is the king of salads.

How to make the best chickpea spinach salad

This great salad is ready in a grand total of seven minutes and the brevity of my instructions betrays its simplicity!

  • Chop the feta and add to a large bowl along with the chickpeas and fresh spinach
  • Mix olive oil, honey, lemon juice and raisins for the easiest of homemade salad dressings in a small bowl
  • Add the cumin, salt and pepper to the dressing bowl and mix well
  • Drizzle the dressing over the salad and serve!

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Chickpea spinach salad FAQs

Can I make them ahead?

This chickpea spinach salad can certainly be made ahead, just keep the dressing in a separate bowl or jug, and drizzle over the salad just before serving.

How to store and re-heat?

Store this spinach and chickpea salad in an airtight container in the fridge for several days. Keep the salad itself and the dressing separate until you’re ready to serve as this helps to prevent the spinach leaves from wilting. Serve the salad at room temperature.

What to serve with chickpea spinach salad?

Chickpea spinach salad makes a great side dish to a larger meal, perhaps to accompany a chili sin carne. Alternatively, it is filling enough as a light lunch by itself, or as a main dish with some wholegrain bread or brown rice.

What can I do with a can of chickpeas?

The healthy meals that you can make with a can of chickpeas are endless: start with this chickpea spinach salad, then try fried courgette, chickpeas and yoghurt, or this vegan chickpea curry.

Are chickpeas high in protein?

Chickpeas are very high in protein, since one cup provides 14.5 grams of protein. Chickpeas are a tasty and cheap source of protein for vegetarians, vegans and other people who don’t want to rely on animal products for their protein quotas (high protein meal plans here by the way!). 

Can you freeze chickpeas salad?

Chickpeas freeze well and keep for months, but the fresh spinach in this chickpea salad won’t be able to be served fresh when thawed, which is why we recommend keeping this salad in the fridge and eating it within a few days.

Chickpea spinach salad variations and alternatives

Once you’ve enjoyed this delicious spinach and chickpea salad once, you may be inspired to try it over and over again with a variety of toppings. Sunflower seeds or red bell peppers are great options.

You can also adjust the homemade dressing recipe to your tastes. Consider the recipe I’ve provided as a base and consider adding balsamic vinegar, dijon mustard, garlic powder or fresh herbs as you fancy.

If you have more time, and want to make this a warm spinach salad, try this salad with roasted chickpeas with olive oil, salt and paprika.

This salad can be made vegan is you omit the feta cheese or replace with a vegan version, and if you use maple syrup or agave instead of honey (or if you want more vegan specific salads, try these vegan protein salads!). Simple!

More salad recipes

Looking for more legume protein? Try this easy red kidney bean salad!

If you fancy something hearty and warm for dinner that is still, technically, a salad, try this sweet potato and broccoli salad bake.

More chickpeas? Yes please, with this roasted sweet potato and beetroot salad.

Finally, try this meal prep friendly chickpea salad sandwich or this bean and chickpea lunch bowl for work tomorrow.

Fun chickpea fact

Did you know that chickpeas were first cultivated by humans over 11,000 years ago? 

The wild chickpea (thought to be the ancestor of the domesticated chickpea that we eat today), still grows in southeastern Turkey and bordering Syria. Thinking about that kind of blows my mind. Chew on that while you’re enjoying this salad!

Chickpea Spinach Salad
4.63 from 175 votes
Running out of quick lunch ideas? This chickpea spinach salad is high in protein and fibre and ready in 7 minutes!
Diet: egg-free, gluten-free
Prep Time:7 minutes
Total Time:7 minutes
Servings:2 servings


  • 1 can chickpeas (drained and rinsed)(1 can = 435g)
  • 1 handful spinach
  • 3.5 oz low fat feta cheese (3.5oz = 100g)
  • 1 small handful raisins
  • 1 tbsp lemon juice (white or malt vinegar is also good)
  • 3 tsp honey
  • 3 tbsp olive oil
  • ½ – 1 tsp cumin, ground
  • 1 pinch salt
  • ½ tsp chili flakes (or dried cayenne pepper will do the trick nicely)


  • Chop the cheese and add with the spinach and chickpeas to a large bowl.
    1 handful spinach, 3.5 oz low fat feta cheese, 1 can chickpeas
  • Mix the honey, oil, lemon juice and raisins in a small bowl.
    1 tbsp lemon juice, 3 tsp honey, 3 tbsp olive oil, 1 small handful raisins
  • Add the cumin, salt and pepper to the dressing bowl and mix well.
    ½ – 1 tsp cumin, ground, 1 pinch salt, ½ tsp chili flakes
  • Drizzle devilishly delicious dressing over the salad.
    Chickpea Spinach Salad is served in a white bowl with a silver fork lying to the left hand side | Hurry The Food Up


Missing an ingredient? Don’t be scared – experiment! Try something new today…
Adapted from Essen & Trinken


Nutrition Facts
Chickpea Spinach Salad
Amount per Serving
% Daily Value*
Saturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.
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I hope this chickpea spinach salad recipe has reminded you of the joys of a tasty salad or completely converted you to salads’ potential if you were previously a sceptic. Let me know in the comments!


Leave a comment below

Your comments make our day. Thank you! If you have a question, please skim the comments section – you might find an immediate answer there. If you made the recipe, please choose a star rating, too.

Recipe Rating

  1. I don’t see an oil ingredient, but I’ll add olive oil.

  2. I watched the video – 5 T oil

    Looking forward to making this tonight. Thanks!

    1. And you’re absolutely right, somehow the oil went missing between the video and the recipe…thanks!!

  3. 5 stars
    I made your salad for my dinner tonight. I really enjoyed it! The raisens make it! I may try craisens next time. Do you have craisens whereever you are? ; )

    1. Really glad you enjoyed Kaye! And thanks for letting us know. I’m making it for lunch today too 🙂 I’ve never seen a craisen in Hamburg…at least not in the wild! But I do import maltloaf from Britain which is just immense…

  4. Made this for dinner this evening. I added a handful of cherry tomatoes as well. It was delicious! Thanks for the recipe!

    1. I’m sure cherry tomatoes would go well with it! Thanks for the tip 🙂

  5. 5 stars
    I’m pinning this recipe! Will make this for lunch – this is the first time I’ve come across a recipe and have all the ingredients in my cupboard, lol! Great share!

    1. Haa, that’s great to hear! We try to make our recipes as easy as possible, but still super tasty. I’m sure you like this one 😀
      I was addicted to that salad for a couple of months actually

  6. I love chickpeas and was pumped when I saw your recipe! I love the ease of it. I also think it would keep really well if taken to school or work. I featured it in my latest post, “Kick Start The New Year #3: 15 Healthy Lunches”!

    1. How cool is that, Ashlyn??? Thanks a lot for adding the recipe!! It’s without a doubt one of my favorite recipes of our blog 😀

  7. 1 star
    Made this recipe the night before, was off-put by the acidic smell (used all fresh, just purchased ingredients). Took it to lunch the next day, spinach was fine, garbanzo was fine, but oh god, the raisins tasted the way they smelled (bile). Dumped it all out.

    I don’t recommend it, but all the other reviews say otherwise. Do as you wish.

    1. Hi Alex,
      what a bummer you didn’t like the salad!!
      I’m pretty sure something went wrong. Funny enough, I loooove the taste of these raisins when the salad stands for a day. It’s awesome when they are soaked in the dressing.
      Oh well, all opinions welcome! 🙂

    2. Have been cooking for 60 plus. Myself and many other men/women who cook, know you do not add the dressing night before. That is last. Bottle on table so that whomever may add what they wish. As with salt. No cooking with salt. Health is different now.

      1. I think that makes sense, especially if you keep a serving for the next day.
        Though, I save a little prep and cleaning time if I assemble the dressing right on top of the salad 🙂

  8. Is the nutritional info listed on this page accurate? Is one serving 689 cal (and so forth), or the entire salad?

    1. Hi Amber! I double checked again. Yep, it’s accurate. One serving equals half the salad. So if you’d like to prep is as a side, than you can cut that calorie count in half. It’s a lot isn’t it? Mainly the 4 tbsp of olive oil are responsible for it (480 kcal). Then you get another 480 kcal from the chickpeas, the cheese and honey contribute a little as well. Either way, the salad is my absolute favorite and it’s well worth every (healthy) calorie of it 🙂

  9. 3 stars
    An awful lot of fat for a salad! No need for 40g per serving lol I think you should modify the dressing, the oil is killing it.

    1. Hi Nicole,
      you could use a little less olive oil if you fancy 🙂
      I don’t see anything wrong with 2 tbsp of olive oil for one serving.

      1. Olive oil is one of the healthiest foods on the planet. The problem here is that most people have no clue about food and nutrition.

        1. It’s all about moderation, really – I think that’s the key.

  10. 5 stars
    Made your salad tonight and wow – it really is super easy! I did modify it by cutting the dressing in about half and adding both the lemon juice and the white wine vinegar. I also only added about 1 teaspoon of oil. I also added little orange tomatoes I had and subbed the raisins for dried cranberries. Was plenty of dressing for me and tasted great! For all the people out there complaining about the oil its pretty simple to just use less! Thanks for the recipe.

    1. Thank you Lynn! Really glad you enjoyed it. Yes, you can definitely cut down on the oil when wanted, thank you for sharing how it went. I also swap the raisins for cranberries sometimes 🙂
      I’ve never added little tomatoes but I bet they fit great. Thanks for the tip!

      1. 3 stars
        I found it pretty oily so I’m going to try it again with half the oil. Love your website and so many of your recipes!

        1. Hi Jacqueline! Yes, it can absolutely be made with less oil. Thank you, glad you love it and I’m glad you found us!

    1. Thanks Nancy! It tastes it too 🙂 I actually hadn’t had it for a few weeks but I had it again yesterday, it reminded me how good it is!!

      1. Have you tried making it with kale ?

        1. I tried it with arugula – was great as well! Dave’s internet isn’t working at the moment. He moved flats 🙂
          I’m sure this salad works with kale too.

  11. I LOVE this recipe. It’s become my go-to salad because it is SO easy yet so tasty and unique!

    My only suggestion: 4 tbsps is A LOT of olive oil. I’ve adjusted it to 2 tbsps and kept the other ingredients that same, and it does not affect the taste whatsoever.

    Also, don’t not add raisins because you were too lazy to get them from the store, the sweetness really compliments the salad!

    1. Thanks so much for your feedback!!
      And YASSS (!!), raisins are soooo important in this salad. Without them it’s just half the joy 😀
      Glad you liked it. Made it yesterday again as well, haha

  12. 5 stars
    Its awesome, used gorgonzola ,added grape tomatoes and sunflower seeds.

    1. Haa, I did the gorgonzola thing the other day as well! Glad it turned out great, thanks man! 😀

      1. I also used gorgonzola and also added craisins and pecans and everyone loved it!

        1. Niceee!!! Craisins are awesome 😀

  13. This looks so good! I made it tonight to take to work tomorrow. I put the dressing in a separate container and will add it tomorrow. I also used cranberries because I prefer them to raisins, and I left out th cheese because I hate cheese. It looks so good, and most of the reviews are fantastic, so I’m looking forward to it tomorrow!

    1. Aaand how did you like it? Now I’m curious 😀
      I really hope it turned out as good as you hoped for. I personally find the cheese quite refreshing in this salad. A non-dairy alternative could be avocado though. Thanks for trying out the salad, Laura!

  14. 5 stars
    This is great! I used half the oil and it was still plenty, Maple syrup instead of honey, and sundried tomatoes instead of raisins. And went with the lemon and cayenne options. So good!

  15. I just made this for lunch and it was very good.

    1. Thank you Anastasia! Glad you enjoyed it, it’s a stayer in my lunch circulation too!

    2. 3 stars
      it’s good and quick, but for one person this only comes out to about 6 grams of protein (I used 0.5 cup chickpeas, doubt I could eat much more in one sitting). With about 2 tbsp of olive oil for one person, that comes out to well over 200 calories for just one ingredient, not to mention 28 grams of fat.

      Just not within my macros, and I find the description a little misleading! For one whole can of chickpeas it might be 20+ grams of protein, but I doubt many people can or want to eat a whole can of chickpeas for one meal.

      Will have to tweak to up the protein and decerease the fat content.

      1. Hi Eli! And thanks for writing. You can absolutely cut down on the oil – you don’t lose much taste and you bring the kcals way down. There’s also the protein from the feta, that adds to the overall protein level. When you say half a cup of chickpeas, did you mean dried or cooked/canned?

  16. 5 stars
    Eating this all week long on night shift, so good!

    1. Hahaaa, I’ve been doing the same as well 😀
      Glad you like the salad, Ariane!

  17. 4 stars
    Surprisingly good! Will definitely make it again.

    1. Thank you! Even after nearly three years I still make it once a week or so :). And it gets quicker every time, also a bonus!

  18. 5 stars
    I made it! Loved it but added extra lemon and would only do 3 tbs of olive oil next time. Thanks for a yummy and healthy salad!

    1. Glad you liked this one, Renee! It’s still one of my all time favourite salads! And yep, less oil and more lemon deffo works well 😀

  19. I love this chickpea salad but i do not eat cheese . What can i replace the cheese with?

    1. Hi Kang!
      I’d suggest try something that is salty, fresh and has a bit of tang. I think capers would work very well for this 🙂
      I use them often as a “feta-replacement”.

    2. Here in the US you can get soy cheese or almond milk cheese and probably other forms..unless you just don’t like anything that resembles cheese!~ (Pass all cheese to me…especially goat feta and cave aged cheeses`

  20. Delicious! Skipped the honey and the raisins, added toasted sliced almonds. Just wanted to again mention the fact it’s important to differentiate between type 2 and type 1 diabetes when you are commenting on diet related illnesses. “They help protect against two of today’s biggest foes – heart disease and diabetes, and a whole host of other other malicious dangers.” Nothing can protect you from Type 1 diabetes, an autoimmune disease where your body basically attacks and kills insulin producing beta cells. I’m new to your site, enjoying and appreciating the great information but as a Type 1 diabetic for 42 years, I have a vested interest and will be correcting you whenever I come across this. 😉

    1. Hey again Suzan! Absolutely, great shout. It’s now changed again. Changing all of them is on my to-do list, but please by all means, flag them up when you see them and I’ll alter each one 🙂

  21. Can someone suggest a less spicy alternative for the cayenne/chili flakes? I can’t handle super spicy food.

    1. Hi Allison!
      Hmmm, maybe a paprika powder would work better for you? In any supermarket you should be able to find some sweet variations. Also, you can easily omit the chili flakes all together. The salad will still taste really good 🙂

      1. Also, chili powder adds a lot of flavor but it is mild unlike cayenne…at least the kind they sell in bulk spices here in the US.

        1. Good point!! Cayenne is indeed a bit strong 🙂

  22. 5 stars
    This was totally amazing.. Took it to work and it stayed well 🙂
    Added dried cranberries and replaced oil with Peanut butter…

    1. Wohoooo!! So great to hear, Pri 🙂
      Sneaky but clever way to enjoy some more peanut butter, hahaha

  23. 5 stars
    WHAT?!?! This is seriously delicious, I only added cucumbers. I didn’t have raisins on hand so chopped up a couple dates and dried apricots, I also roasted the chickpeas! I’m not sure I’ll lose weight eating this way cuz everything I’ve tried is just delicious, I seriously wanted to eat the entire bowl. Thanks for making vegetarian fun and easy. 🙂

    1. Wohoooo 😀
      Really cool you liked the recipe! You’re pimped version sounds super delicious too. I know “the problem” of wanting to eat the entire salad all to well, by the way! Viele Grüße 🙂

  24. 4 stars
    Is this meal really 658 kcal per portion? Seems high for the ingredients listed. I’d be surprised if one portion is much more than around 350 kcal.

    Can anybody confirm the kcals for one portion of this meal?


    1. Hi James,
      yep it’s roundabout that per serving. it’s the olive oil that makes the impact. 2 tbsp = 240 kcal. Then another 400 kcal from all the other ingredients and you end up at 650 kcal 🙂
      You could make the salad lighter by just omitting a tbsp of olive oil and reducing the honey.

  25. 5 stars
    just wondering if anyone has tried goat cheese instead of feta.

    1. Yep, I did and it works very well. Goat cheese is great for a change! 🙂

  26. 5 stars
    This-was-awesome! I wanted to eat the whole thing! And…I added toasted almonds as well. Thank you, thank you, thank you!!

    1. Woo! So cool Pam. Really glad you enjoyed, and thanks for sharing 🙂

  27. 5 stars
    Wow looks amazing!!!

  28. 5 stars
    Yesterday I downloaded the high protein meal plan and I am on day 1! Oh goodness! This was super easy to make and Absolutely Delicious. Thank you thank you

    1. Yay, that’s awesome, Nicole! We’re happy to share this recipe (and meal plan) with as many people as possible!!

  29. A friend gave me two HUGE bags of chickpeas. I’ve been a vegetarian for 40 years but have only barely used dried chickpeas once and it didn’t go well! (I love store-bought hummus as mine didn’t taste good!)
    So, I cooked some chickpeas and went on the ‘hunt’ for the recipes and ended up at your site. Your videos are awesome: Clear directions and simple to follow. That spinach salad with garbanzos looks fantastic. Question: Have you tried both cow and goat feta for this salad? Which do you like better?
    Tonight I’m going to make the curry and rice dish. Another friend gave me a HUGE bag of short grained brown rice that she got at one of our HUGE American superstores. So, I”m going to make the curry dish with this and my dried basil and see how it turns out! THANKS for giving me an idea of something EDIBLE and TASTY that I can make with all these chickpeas!

    1. You picked two of my favourite recipes. I’m super happy you have this massive bag of chickpeas at home 😀
      I had this salad with both, cow and goat feta. I prefer the goat version. But goat cheese is a little more expensive.

  30. 5 stars
    Yum! We’re just about to head into a New Zealand summer and this is the perfect salad to serve up at the summer beach BBQs

    1. I fully agree on that one! 😀
      Btw, I’m quite jealous – we’re heading straight into winter *shiver*

  31. 5 stars
    This is an amazing salad! Added cashews instead of raisins and it was absolutely loved it.

    1. Really glad to hear that, Kes!! 😀

  32. 4 stars
    Used this as a base idea for what I did and I have now had this salad 3 times in 2 days lol I roasted the chickpeas in the oven so they’re nice and crispy (drained, rinsed, dried, add some olive/avocado oil, salt, pepper and cayenne, back at 350 for 40 minutes to an hour, stirring every 10, then turned heat down to 200 and let toast another 30 minutes or so so they crisp all the way through but don’t burn!). I put the spinach in my bowl, then added a generous amount of lightly seasoned quinoa from dinner the night before. I then put the roasted chickpeas, pumpkin seeds and then dried cranberries instead of raisins! SO GOOD! Also, if you want a bit of spice, I recommend using cayenne pepper powder instead of the flakes as they float to the bottom of the dressing container and don’t come out when you pour it. Or put the chilli flakes right into your salad.. either way… this is so stinkin’ delicious I had to share my version!!

    1. Wow, this sounds, I have to admit, like some serious level up to the original recipe. But it takes longer to make though 😀
      Glad you liked it. Great idea regarding the cayenne pepper too!

      1. Oh it definitely takes some time. I tend to be the opposite of a ‘20 minute chef’. I know people who can whip out amazing food very quickly but I always need at least an hour if not more.. it’s a curse lol. But yes this recipe of yours set me up very well,
        I am really glad to have found it! I only added the quinoa for a bit of protein and heft since I can’t have feta, it just turned out to be a good mix. Thanks again for this. I really love it! Gonna make it again tomorrow 🙂

        1. I made this recipe for dinner tonight because I had bought bagged spinach for this recipe, and I knew it wouldn’t stay fresh forever. It may be the “old” spinach, but I feel it needed a little bit of Fresh diced Red onion Or cilantro in it to lend it a bit of freshness.

          1. Indeed, ‘old’ spinach isn’t the best! Cilantro sounds like a great idea for a burst of extra freshness 🙂

  33. 5 stars
    I added roasted sunflower seeds and cooked quinoa – jackpot! The next time, I added roasted sunflower seeds, cooked quinoa, and roasted honeynut squash – double jackpot! The dressing is a must make. Thanks – I love this salad.

    1. Nice! They sound like great additions. You’re welcome, glad you enjoyed it as much as we did!

      1. I can’t figure out how to post a comment- apologies! THANK YOU for this amazing salad!

        1. You’ve done it just right 🙂 and thank you too! We appreciate you taking the time to write!

  34. 5 stars
    Used dried cranberries instead of raisins, vegan fetta, and Maple Syrup instead of Honey. No cumin, no chilli flakes. Was DELICIOUS, definitely going to be a staple for lunch.

  35. 5 stars
    Healthy chickpea and spinach salad!

  36. 5 stars
    Easy and yummy! Made it twice this week

    1. Hooray, glad you enjoyed it, Dominique! Thanks for writing 🙂

  37. 5 stars
    Oh. My. God. This is FABULOUS. The flavors are amazing. They are fresh, balanced, and unexpected. The sweetness of the raisins and honey pairs really well with the heat of the red pepper flakes. I love that this salad is perfectly healthy, so simple and quick to put together, and an absolute delight to eat. This is my new lunch addiction. Thank you for sharing!!

    1. Really glad you liked it!! Thank you for your feedback!

  38. I added pears, it was delicious.

    1. That’s an excellent option indeed! 🙂

  39. 5 stars
    Very basic, but so delicious! Thank you! I have used this dressing recipe for other salads with great success

    1. Awesome! Dressing is versatile indeed! Thanks for sharing your experience!

  40. Hi. Do you cook the Spinach first or is it raw?

    1. Hi Shiv, it’s raw spinach 🙂
      Baby spinach is nicest!

  41. 5 stars
    I would have never thought to combine all of these ingredients! Delicious! Thanks for the lunch recipe.

    1. Great combo indeed! Thanks for making it!