Smashed Chickpea Sandwiches
Smashed Chickpea Sandwiches costs about $4.75 to make ($1.19 per serving) at U.S. grocery prices reviewed August 2026, and each serving has roughly 434 calories, 15 g protein, and 50 g net carbs. Total time: 10 min.
- 15 g protein/serving
- 434 calories/serving
- 50 g net carbs
- 10 min total time
- Easy difficulty
Chickpeas smashed with olive oil, lemon and onion, piled on bread. The vegan answer to tuna salad, assembled in ten minutes with no cooking.
What it costs
| Ingredient | Cost |
|---|---|
| 2 cans chickpeas, drained | $1.98 |
| 3 tbsp olive oil | $0.72 |
| ¼ onion, minced | $0.11 |
| 1 cucumber, sliced | $0.79 |
| 8 slices bread | $0.90 |
| lemon juice, mustard, salt, pepper | $0.25 |
| Total | $4.75 |
How to make it
- Smash the drained chickpeas with a fork — leave plenty of texture.
- Mix in olive oil, lemon juice, mustard, onion, salt and pepper.
- Build sandwiches with sliced cucumber for crunch.
Nutrition per serving
| Calories | 434 |
| Protein | 15 g |
| Fat | 16 g |
| Carbohydrates | 60 g |
| Fiber | 10 g |
| Net carbs | 50 g |
| Saturated fat | 2 g |
| Sodium | 597 mg |
Substitutions
- Sandwich bread → Flour tortillas, 8-inch — adds $0.27/serving. roll it as a wrap instead
Make it cheaper
Dry chickpeas are roughly a third the price of canned; cook a pound and this becomes one of the cheapest lunches on the site.
Common questions
How much does it cost to make Smashed Chickpea Sandwiches?
About $4.75 total, or $1.19 per serving, using U.S. average grocery prices reviewed August 2026. Actual cost depends on your store and region.
How much protein is in Smashed Chickpea Sandwiches?
Each serving has roughly 15 g of protein (434 calories per serving), computed from USDA-typical ingredient values.
How can I make Smashed Chickpea Sandwiches cheaper?
Dry chickpeas are roughly a third the price of canned; cook a pound and this becomes one of the cheapest lunches on the site.
Do leftovers of Smashed Chickpea Sandwiches keep well?
The filling keeps 3 days; assemble sandwiches fresh.
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Mediterranean Chickpea Salad
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9 of 49 ingredient prices come from U.S. Bureau of Labor Statistics average price data; the remaining 40 are estimates. Last reviewed 2026-08-12. Your store will differ — treat every figure as a planning estimate, not a quote. Nutrition is computed from USDA-typical ingredient values and rounded.