Greek Chickpea Salad with Creamy Tzatziki Dressing

A refreshing, high-fiber, protein-rich Mediterranean salad that supports weight loss, gut health, and keeps you full for hours.

🧾 Ingredients (Serves 3–4)

Salad

1 can (400 g) chickpeas, drained & rinsed
1 cup cucumber, diced
1 cup cherry tomatoes, halved
¼ cup red onion, finely chopped

Optional but Recommended

¼ cup Kalamata olives, sliced
¼ cup crumbled feta cheese
2 tbsp fresh parsley or dill

🥒 Tzatziki Dressing

½ cup thick Greek yogurt
½ cup cucumber, finely grated
1 tbsp olive oil
1 tbsp lemon juice
1 small garlic clove, grated
Salt to taste
Black pepper (optional)

👩‍🍳 Instructions

1️⃣ Prepare the Tzatziki Dressing

Grate cucumber and squeeze out excess water (important for thick dressing).
In a bowl, mix Greek yogurt, grated cucumber, olive oil, lemon juice, garlic, salt, and pepper.
Chill for 10–15 minutes for best flavor.

2️⃣ Assemble the Salad

In a large bowl, add chickpeas, cucumber, tomatoes, and red onion.
Add olives and feta if using.
Pour over tzatziki dressing.
Toss gently until well coated.
Garnish with parsley or dill.

🥗 Nutrition Information (Per Serving – Approx.)

Calories: 240–280 kcal
Protein: 10–12 g
Fiber: 7–9 g
Fat: 8–10 g
Carbohydrates: 26–30 g

✔ High fiber
✔ Gut-friendly
✔ Vegetarian
✔ Mediterranean diet approved

🚽 Why This Salad Helps With Constipation

✔ Chickpeas: excellent soluble + insoluble fiber
✔ Cucumber: hydration + bulk
✔ Olive oil: natural bowel lubricant
✔ Yogurt: probiotics for gut health

👉 Eating this 3–4 times per week often improves bowel regularity within 2–5 days.

Q & A

Q: Can I eat this for weight loss?
Yes! Ideal as:

Light lunch
Dinner with grilled chicken/fish
Side salad

Q: How long does it keep in the fridge?
Up to 2 days refrigerated (best fresh).

Q: Can I make it dairy-free?
Yes. Use coconut or almond yogurt + extra lemon.

Q: Does canned chickpeas cause bloating?
Rinse very well. If sensitive, soak cooked chickpeas overnight.

Q: Can I meal-prep this?
Yes. Store salad and dressing separately for best texture.

🥜 Allergen & Dietary Info

Dairy: Greek yogurt, feta (optional)
Gluten: ❌ None
Nuts: ❌ None
Eggs: ❌ None

🌟 Pro Tips

Add grilled chicken or tuna for extra protein
Sprinkle za’atar or oregano for authentic Greek flavor
Serve in lettuce cups for low-carb option

Author
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Sara Mitchell

Sara Mitchell is an expert restaurant content creator who writes easy-to-read guides about CAVA and other Mediterranean fast-casual chains in the United States. She covers locations, menus, prices, and hours, making it simple for visitors to find nearby restaurants and what to order quickly.

With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.