How To: Lunch Sandwiches – Mashed Chickpea and Avocado

The sandwich.

Probably the easiest lunch you can make. Two pieces of bread, some sort of filling…that’s it! Growing up, turkey sandwiches, pb & j, and cream cheese made regular appearances in my lunch box. Now that I’m older and wiser, I realize that there is much more to a sandwich than the traditional deli meat or mayo-laden salad variety.

Speaking of those salads – tuna, egg, salmon, potato, macaroni, I’m looking at you! I was never nor still am not a fan of these mayonnaise based varieties. That is why I absolutely and positively LOVE this sandwich.

Mashed chickpeas mixed with creamy avocado tastes so decadent and so flavourful, yet it’s so healthful and absolutely not one drop of mayo involved. Avocados are good for more than just guacamole! They substitute for the usual mayo and add so much more flavour and healthy fats to boot!

The best part about this Mashed chickpea and avocado sandwich is that it can be made in mere minutes. So even if you forgot to make your lunch the night before, you can whip up one of these during your morning routine and still be out the door in time, with a delicious lunch in hand.

Top your sandwich with your favourite fixings…spinach, tomato, onion, or cucumber. The sandwich filling also doubles as a very tasty dip – serve with crackers, veggies, or simply scoop and eat with a spoon. Not that I would know anything about that…

So, if you’re in need of a simple and healthy lunch or are just sick of your usual run of the mill sandwich, give this one a try.


Mashed Chickpea and Avocado Spread

Serves 3
Prep time 10 minutes
Dietary Vegan
Meal type Lunch, Snack
Website Two Peas and Their Pod


  • 1 15 oz can chickpeas (drained and rinsed)
  • 1 Large avocado
  • 1 lime (juiced)
  • 2 green onions (finely chopped)
  • 1/4 cup cilantro (chopped)
  • 1 Tsp hot sauce
  • salt and pepper (to taste)


This is such a versatile spread - use it as a sandwich filling, dip, or salad topper. Its best used soon after it's made as the avocado will start to brown.


1. Place chickpeas and avocado in a bowl and mash until a few small chunks remain.
2. Mix in remaining ingredients and season with salt and pepper to taste.

5 thoughts on “How To: Lunch Sandwiches – Mashed Chickpea and Avocado

  1. Just wanted to say how much I love this recipe. It’s so quick, easy and mega delish! You can throw in whatever veg you have in the fridge too. I actually just made it today with canellini beans instead of chickepas. Wowza, super yummy! Thanks for the inspiration!

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