Welcome, fellow food lovers! If you’re craving quick, protein-packed meals that don’t skimp on flavor, you’ve come to the right place. We’re diving into the delicious world of chickpea and tuna combos—perfect for busy weeknights, healthy lunches, or cozy comfort food. Get ready to discover 33 mouthwatering recipes that will transform these pantry staples into your new go-to favorites. Let’s get cooking!
Mediterranean Chickpea and Tuna Salad
Let’s make a quick, protein-packed lunch that’s ready in minutes. This salad combines pantry staples with fresh Mediterranean flavors for a satisfying meal. It’s perfect for meal prep or a last-minute dinner.
Serving: 2 | Pre Time: 10 minutes | Cooking Time: 0 minutes
Ingredients
– Canned chickpeas – 1 (15-oz) can
– Canned tuna in water – 1 (5-oz) can
– Cucumber – ½ cup, diced
– Cherry tomatoes – ½ cup, halved
– Red onion – ¼ cup, finely chopped
– Kalamata olives – ¼ cup, pitted and halved
– Feta cheese – ¼ cup, crumbled
– Extra virgin olive oil – 2 tbsp
– Lemon juice – 1 tbsp
– Dried oregano – 1 tsp
– Salt – ½ tsp
– Black pepper – ¼ tsp
Instructions
1. Drain and rinse the canned chickpeas thoroughly in a colander to remove excess sodium.
2. Drain the canned tuna completely, then flake it with a fork into a large mixing bowl.
3. Add the drained chickpeas, diced cucumber, halved cherry tomatoes, chopped red onion, halved Kalamata olives, and crumbled feta cheese to the bowl with the tuna.
4. In a small bowl, whisk together the extra virgin olive oil, lemon juice, dried oregano, salt, and black pepper until emulsified.
5. Pour the dressing over the salad ingredients in the large bowl.
6. Gently toss everything together with a large spoon or spatula until evenly coated, being careful not to mash the chickpeas or feta.
7. Let the salad sit at room temperature for 5 minutes to allow the flavors to meld.
8. Divide the salad between two plates or bowls for serving.
Don’t skip the resting step—it softens the onions and lets the oregano bloom. The salad is crisp from the veggies, briny from the olives and feta, and hearty from the chickpeas and tuna. Serve it over greens, in a pita, or with toasted bread for a complete meal.
Spicy Tuna and Chickpea Patties
Perfect for a quick weeknight dinner, these Spicy Tuna and Chickpea Patties come together fast. They’re packed with protein and flavor, offering a satisfying crunch outside with a tender, spicy interior.
Serving: 4 | Pre Time: 10 minutes | Cooking Time: 10 minutes
Ingredients
- Canned tuna in water – 2 (5 oz) cans, drained
- Canned chickpeas – 1 (15 oz) can, drained and rinsed
- Egg – 1 large
- Panko breadcrumbs – ½ cup
- Mayonnaise – 2 tbsp
- Sriracha – 1 tbsp
- Garlic powder – 1 tsp
- Salt – ½ tsp
- Black pepper – ¼ tsp
- Vegetable oil – 2 tbsp
Instructions
- Place the drained tuna and rinsed chickpeas in a large bowl.
- Mash the tuna and chickpeas together with a fork until well combined but still slightly chunky.
- Add the egg, panko breadcrumbs, mayonnaise, sriracha, garlic powder, salt, and black pepper to the bowl.
- Mix all ingredients thoroughly with your hands until a cohesive mixture forms. Tip: For easier handling, chill the mixture in the refrigerator for 15 minutes before shaping.
- Divide the mixture into 8 equal portions.
- Shape each portion into a patty about ¾-inch thick.
- Heat the vegetable oil in a large skillet over medium-high heat until it shimmers, about 350°F.
- Carefully place the patties in the hot skillet, leaving space between them.
- Cook the patties for 4-5 minutes on the first side until deeply golden brown and crisp.
- Flip each patty carefully with a spatula.
- Cook for another 4-5 minutes on the second side until golden brown and heated through. Tip: Avoid pressing down on the patties while cooking to keep them juicy.
- Transfer the cooked patties to a paper towel-lined plate to drain any excess oil.
- Let the patties rest for 2-3 minutes before serving. Tip: This resting time helps them firm up and hold their shape better.
Out of the skillet, these patties boast a crisp, golden crust that gives way to a moist, flaky interior with a steady kick of heat. Serve them on toasted brioche buns with crisp lettuce and a cool cilantro-lime crema, or crumble them over a fresh salad for a protein-packed lunch.
Chickpea and Tuna Stuffed Peppers
Stuffed peppers get a protein-packed makeover with this simple, satisfying recipe. Skip the heavy rice and use chickpeas for fiber and tuna for lean protein. You’ll have a complete meal in under an hour.
Serving: 4 | Pre Time: 15 minutes | Cooking Time: 35 minutes
Ingredients
– Bell peppers – 4 large
– Canned tuna in water – 2 (5 oz) cans, drained
– Canned chickpeas – 1 (15 oz) can, drained and rinsed
– Tomato sauce – 1 cup
– Shredded mozzarella cheese – 1 cup
– Olive oil – 1 tbsp
– Garlic powder – 1 tsp
– Salt – ½ tsp
– Black pepper – ¼ tsp
Instructions
1. Preheat your oven to 375°F.
2. Slice the tops off the bell peppers and remove all seeds and membranes.
3. Place the hollowed peppers upright in a baking dish.
4. In a large bowl, combine the drained tuna, rinsed chickpeas, tomato sauce, ½ cup of the mozzarella cheese, garlic powder, salt, and black pepper.
5. Mix the filling thoroughly with a fork, mashing some of the chickpeas slightly to help bind the mixture.
6. Spoon the filling evenly into the four prepared bell peppers, packing it down gently.
7. Drizzle the tops of the stuffed peppers with the olive oil.
8. Bake the peppers in the preheated oven for 30 minutes.
9. Remove the baking dish from the oven and sprinkle the remaining ½ cup of mozzarella cheese over the top of each pepper.
10. Return the dish to the oven and bake for an additional 5 minutes, or until the cheese is melted and bubbly.
11. Let the peppers rest in the baking dish for 5 minutes before serving. This allows the filling to set and makes them easier to handle.
Our stuffed peppers offer a firm yet tender bite from the pepper shell, contrasting with the hearty, savory filling. The chickpeas add a pleasant, creamy texture while the tuna keeps it light. For a fresh twist, serve them with a simple side salad or a dollop of Greek yogurt.
Tuna and Chickpea Wraps with Fresh Herbs
Savor these quick, protein-packed wraps that come together in minutes. They’re perfect for busy weeknights when you need something satisfying but don’t want to spend hours cooking. The combination of tuna and chickpeas creates a hearty filling that’s balanced by fresh herbs.
Serving: 4 | Pre Time: 10 minutes | Cooking Time: 0 minutes
Ingredients
– Canned tuna – 2 (5 oz) cans
– Canned chickpeas – 1 (15 oz) can
– Mayonnaise – ¼ cup
– Lemon juice – 2 tbsp
– Fresh dill – ¼ cup chopped
– Fresh parsley – ¼ cup chopped
– Salt – ½ tsp
– Black pepper – ¼ tsp
– Large flour tortillas – 4
Instructions
1. Drain the canned tuna completely and transfer it to a medium mixing bowl.
2. Rinse the canned chickpeas under cold water for 30 seconds to remove excess sodium, then drain thoroughly.
3. Mash the chickpeas with a fork or potato masher until they’re mostly broken down but still have some texture.
4. Add the mashed chickpeas to the bowl with the tuna.
5. Stir in the mayonnaise and lemon juice until everything is evenly coated.
6. Chop the fresh dill and parsley finely, then fold them into the tuna mixture.
7. Season the mixture with salt and black pepper, mixing well to distribute the seasoning evenly.
8. Warm the flour tortillas in a dry skillet over medium heat for 15–20 seconds per side to make them pliable.
9. Divide the tuna mixture evenly among the four tortillas, spreading it in a line down the center of each.
10. Fold the bottom edge of each tortilla up over the filling, then fold in the sides and roll tightly from the bottom to form a secure wrap.
Keep these wraps fresh and crisp by storing any leftover filling separately from the tortillas. The chickpeas add a creamy texture that complements the flaky tuna, while the herbs provide a bright, clean finish. For a crunchy variation, add thinly sliced cucumber or shredded lettuce before rolling.
Curry-Spiced Chickpea and Tuna Stew
Unwind with this hearty, one-pot stew that transforms pantry staples into a satisfying meal in under 30 minutes. It’s packed with protein and warming spices for a quick, flavorful dinner solution.
Serving: 4 | Pre Time: 10 minutes | Cooking Time: 20 minutes
Ingredients
– Olive oil – 2 tbsp
– Onion – 1, diced
– Garlic – 3 cloves, minced
– Curry powder – 1 tbsp
– Canned chickpeas – 1 (15 oz) can, drained and rinsed
– Canned tuna – 2 (5 oz) cans, drained
– Vegetable broth – 2 cups
– Salt – ½ tsp
Instructions
1. Heat olive oil in a large pot over medium heat for 1 minute.
2. Add diced onion and cook for 5 minutes, stirring occasionally, until softened and translucent.
3. Stir in minced garlic and cook for 1 minute until fragrant.
4. Add curry powder and toast for 30 seconds to bloom the spices, releasing their full flavor.
5. Pour in vegetable broth, using it to deglaze the pot by scraping up any browned bits from the bottom.
6. Add drained chickpeas and bring the mixture to a boil.
7. Reduce heat to low, cover the pot, and simmer for 10 minutes to allow the chickpeas to absorb the flavors.
8. Gently fold in the drained tuna, being careful not to break it up too much.
9. Season with salt and simmer uncovered for 3 more minutes to heat the tuna through.
10. Remove from heat and let the stew rest for 2 minutes before serving to allow the flavors to meld.
Zesty curry and savory tuna create a rich, comforting broth, while chickpeas add a pleasant, hearty texture. Serve it over a bed of rice or with crusty bread for soaking up every last drop, or try it with a dollop of plain yogurt to add a cool, creamy contrast.
Lemon Garlic Tuna and Chickpea Pasta
You’re craving something bright, fast, and packed with protein. Lemon Garlic Tuna and Chickpea Pasta delivers a zesty, satisfying meal in under 30 minutes, perfect for busy weeknights.
Serving: 4 | Pre Time: 10 minutes | Cooking Time: 15 minutes
Ingredients
– Pasta – 12 oz
– Olive oil – 2 tbsp
– Garlic – 4 cloves
– Canned tuna in water – 2 (5 oz) cans
– Canned chickpeas – 1 (15 oz) can
– Lemon – 1
– Salt – ½ tsp
– Black pepper – ¼ tsp
– Fresh parsley – ¼ cup
Instructions
1. Bring a large pot of salted water to a boil over high heat.
2. Add the pasta and cook according to package directions until al dente, about 8–10 minutes.
3. Drain the pasta, reserving ½ cup of the pasta water, and set aside.
4. While the pasta cooks, heat the olive oil in a large skillet over medium heat.
5. Mince the garlic and add it to the skillet, cooking for 1 minute until fragrant but not browned.
6. Drain and rinse the chickpeas, then add them to the skillet, stirring to coat in the oil.
7. Cook the chickpeas for 3–4 minutes until lightly golden, shaking the pan occasionally for even browning.
8. Drain the tuna and flake it into the skillet, stirring gently to combine.
9. Zest and juice the lemon directly into the skillet, then add the salt and black pepper.
10. Pour the reserved pasta water into the skillet and bring to a simmer for 2 minutes to create a light sauce.
11. Add the drained pasta to the skillet and toss everything together until well coated.
12. Chop the parsley and stir it in just before serving.
This dish offers a delightful contrast of tender pasta, creamy chickpeas, and flaky tuna, all brightened by the lemon’s zing. Try topping it with a sprinkle of red pepper flakes for a spicy kick or serving it alongside a crisp green salad for a complete meal.
Tuna, Chickpea, and Avocado Bowl
Need a quick, protein-packed lunch that doesn’t skimp on flavor? This tuna, chickpea, and avocado bowl comes together in minutes with minimal prep. No cooking required—just assemble and enjoy.
Serving: 2 | Pre Time: 10 minutes | Cooking Time: 0 minutes
Ingredients
– Canned tuna in water – 2 (5 oz) cans, drained
– Canned chickpeas – 1 (15 oz) can, rinsed and drained
– Avocado – 1 large, diced
– Lime – 1, juiced
– Olive oil – 2 tbsp
– Salt – ½ tsp
– Black pepper – ¼ tsp
Instructions
1. Drain the canned tuna thoroughly in a colander to remove excess liquid.
2. Rinse the canned chickpeas under cold water in the same colander until the water runs clear.
3. In a large mixing bowl, combine the drained tuna and rinsed chickpeas.
4. Dice the avocado into ½-inch cubes and add it to the bowl immediately to prevent browning.
5. Squeeze the juice of one lime directly over the avocado in the bowl to coat it evenly.
6. Drizzle 2 tbsp of olive oil over the mixture.
7. Sprinkle ½ tsp of salt and ¼ tsp of black pepper evenly across the ingredients.
8. Gently toss all ingredients with a large spoon until everything is well combined and coated.
9. Divide the mixture evenly between two serving bowls.
10. Serve immediately or refrigerate for up to 2 hours for a chilled option.
Ready to eat? The creamy avocado melds with the flaky tuna and firm chickpeas for a satisfying, textural contrast. A squeeze of extra lime brightens the flavors, or try serving it over crisp lettuce for added crunch.
Zesty Chickpea and Tuna Tacos
Ditch the boring lunch routine with these protein-packed tacos. They come together in minutes using pantry staples and deliver a bright, satisfying crunch. Perfect for a quick weeknight meal or easy entertaining.
Serving: 4 | Pre Time: 10 minutes | Cooking Time: 5 minutes
Ingredients
– Canned chickpeas – 1 (15 oz) can
– Canned tuna in water – 2 (5 oz) cans
– Lime – 1
– Red onion – ¼ cup
– Fresh cilantro – ¼ cup
– Olive oil – 1 tbsp
– Chili powder – 1 tsp
– Ground cumin – ½ tsp
– Small corn tortillas – 8
– Salt – ½ tsp
Instructions
1. Drain and rinse the canned chickpeas thoroughly in a colander.
2. Drain the canned tuna completely, pressing out excess water with a fork.
3. Combine the chickpeas and tuna in a medium mixing bowl.
4. Finely dice the red onion until you have ¼ cup.
5. Chop the fresh cilantro until you have ¼ cup, discarding the stems.
6. Add the diced red onion and chopped cilantro to the bowl with the chickpeas and tuna.
7. Cut the lime in half and squeeze the juice from both halves directly into the bowl.
8. Add the olive oil, chili powder, ground cumin, and salt to the bowl.
9. Mix all ingredients together with a fork until well combined, mashing some chickpeas slightly to help the mixture hold together. Tip: For a creamier texture, mash half the chickpeas before mixing.
10. Heat a large skillet or griddle over medium-high heat for 2 minutes.
11. Warm the corn tortillas in the dry skillet for 30 seconds per side, until pliable and lightly toasted. Tip: Keep warmed tortillas wrapped in a clean kitchen towel to prevent drying.
12. Spoon the chickpea-tuna mixture evenly into the center of each warmed tortilla.
13. Serve immediately. Tip: For extra crunch, top with shredded cabbage or thinly sliced radish right before serving.
A vibrant, textural dish where the creamy chickpeas contrast with the flaky tuna. The lime and spices cut through the richness, making each bite bright and balanced. Try serving them open-faced with a drizzle of hot sauce or alongside a simple avocado salad.
Herbed Chickpea and Tuna Quinoa Salad
Finally, a protein-packed salad that doesn’t taste like punishment. Fresh herbs and lemon brighten canned tuna and chickpeas, while quinoa adds satisfying chew. This meal comes together in minutes and keeps beautifully for days.
Serving: 4 | Pre Time: 10 minutes | Cooking Time: 15 minutes
Ingredients
– Quinoa – 1 cup
– Water – 2 cups
– Canned tuna – 2 (5 oz) cans
– Canned chickpeas – 1 (15 oz) can
– Lemon – 1
– Olive oil – ¼ cup
– Fresh parsley – ½ cup
– Fresh dill – ¼ cup
– Salt – 1 tsp
– Black pepper – ½ tsp
Instructions
1. Rinse 1 cup quinoa under cold water in a fine-mesh strainer for 1 minute to remove bitterness.
2. Combine rinsed quinoa and 2 cups water in a medium saucepan and bring to a boil over high heat.
3. Reduce heat to low, cover saucepan, and simmer quinoa for exactly 15 minutes until all water is absorbed.
4. Remove saucepan from heat, keep covered, and let quinoa steam for 5 minutes to fluff.
5. Drain and rinse 1 can chickpeas under cold water in a colander.
6. Drain 2 cans tuna thoroughly, pressing out excess liquid with a fork.
7. Finely chop ½ cup fresh parsley and ¼ cup fresh dill.
8. Zest entire lemon, then cut in half and juice both halves to yield 3 tablespoons.
9. In a large bowl, whisk together ¼ cup olive oil, 3 tablespoons lemon juice, 1 teaspoon salt, and ½ teaspoon black pepper.
10. Fluff cooked quinoa with a fork and add to bowl with dressing while still warm to absorb flavors.
11. Add drained chickpeas, drained tuna, chopped parsley, chopped dill, and lemon zest to bowl.
12. Gently fold all ingredients together until evenly combined.
Mildly warm quinoa soaks up the lemony dressing, creating a cohesive base for the flaky tuna and firm chickpeas. The fresh herbs pop with each bite, cutting through the richness. For a heartier meal, stuff the salad into pita pockets or serve over crisp romaine leaves.
Creamy Chickpea and Tuna Casserole
Every busy cook needs a reliable, protein-packed dinner that comes together fast. This creamy chickpea and tuna casserole delivers comfort without the fuss, using pantry staples for a satisfying one-dish meal.
Serving: 4 | Pre Time: 10 minutes | Cooking Time: 25 minutes
Ingredients
– Olive oil – 1 tbsp
– Onion – 1, diced
– Garlic – 2 cloves, minced
– All-purpose flour – 2 tbsp
– Chicken broth – 1 cup
– Whole milk – 1 cup
– Canned tuna – 2 (5 oz) cans, drained
– Canned chickpeas – 1 (15 oz) can, drained and rinsed
– Frozen peas – 1 cup
– Salt – ½ tsp
– Black pepper – ¼ tsp
– Breadcrumbs – ½ cup
– Parmesan cheese – ¼ cup, grated
Instructions
1. Preheat your oven to 375°F.
2. Heat olive oil in a large oven-safe skillet over medium heat.
3. Add diced onion and cook for 5 minutes, stirring occasionally, until softened.
4. Stir in minced garlic and cook for 1 minute until fragrant.
5. Sprinkle flour over the onion mixture and cook for 1 minute, stirring constantly to form a roux.
6. Gradually whisk in chicken broth and whole milk until smooth, scraping up any browned bits from the pan.
7. Bring the mixture to a simmer and cook for 3–5 minutes, stirring frequently, until it thickens to a creamy sauce consistency.
8. Remove the skillet from heat and fold in drained tuna, chickpeas, frozen peas, salt, and black pepper until evenly combined.
9. In a small bowl, mix breadcrumbs and grated Parmesan cheese.
10. Sprinkle the breadcrumb mixture evenly over the casserole in the skillet.
11. Transfer the skillet to the preheated oven and bake for 15–20 minutes, until the topping is golden brown and the casserole is bubbling at the edges.
12. Carefully remove the skillet from the oven and let it rest for 5 minutes before serving.
Just out of the oven, this casserole boasts a creamy, hearty texture with tender chickpeas and flaky tuna. The golden breadcrumb topping adds a satisfying crunch that contrasts the rich interior. Serve it straight from the skillet with a simple green salad for a complete, no-fuss weeknight dinner.
Chickpea and Tuna Lettuce Cups
You’re craving something fresh, fast, and packed with protein. These lettuce cups deliver a satisfying crunch and savory filling in minutes, perfect for a light lunch or easy dinner.
Serving: 2 | Pre Time: 10 minutes | Cooking Time: 0 minutes
Ingredients
– Canned chickpeas – 1 (15-oz) can
– Canned tuna – 1 (5-oz) can
– Mayonnaise – ¼ cup
– Lemon juice – 1 tbsp
– Salt – ½ tsp
– Black pepper – ¼ tsp
– Romaine lettuce – 1 head
Instructions
1. Drain and rinse the canned chickpeas thoroughly in a colander.
2. Drain the canned tuna completely, pressing out excess liquid with a fork.
3. Combine the chickpeas and tuna in a medium mixing bowl.
4. Add the mayonnaise, lemon juice, salt, and black pepper to the bowl.
5. Mash the mixture with a fork for 30 seconds to break down the chickpeas slightly, creating a cohesive texture. (Tip: Don’t over-mash—you want some texture.)
6. Stir all ingredients together until fully combined, about 1 minute.
7. Separate 8 large, intact leaves from the head of romaine lettuce, rinsing and patting them dry with a paper towel. (Tip: Choose outer leaves for sturdier cups.)
8. Spoon the chickpea-tuna mixture evenly into the center of each lettuce leaf, about 2 tablespoons per leaf.
9. Serve immediately. (Tip: For extra crunch, top with a sprinkle of everything bagel seasoning before serving.)
The filling is creamy from the mayo with a bright, tangy kick from the lemon, while the lettuce adds a crisp, refreshing contrast. Try drizzling with hot sauce or serving alongside sliced avocado for a heartier meal.
Sundried Tomato and Tuna Chickpea Mash
Need a protein-packed lunch that comes together in minutes? This sundried tomato and tuna chickpea mash delivers bold flavor with minimal effort. Perfect for sandwiches, wraps, or scooped with crackers.
Serving: 4 | Pre Time: 10 minutes | Cooking Time: 0 minutes
Ingredients
– Chickpeas – 1 (15-oz) can
– Canned tuna in water – 1 (5-oz) can
– Sundried tomatoes in oil – ¼ cup
– Lemon juice – 2 tbsp
– Olive oil – 2 tbsp
– Garlic – 1 clove
– Salt – ½ tsp
Instructions
1. Drain and rinse the chickpeas thoroughly under cold water.
2. Drain the canned tuna completely, pressing out excess liquid with a fork.
3. Mince the garlic clove finely.
4. Chop the sundried tomatoes into small pieces.
5. In a medium bowl, combine the chickpeas, tuna, garlic, and sundried tomatoes.
6. Mash the mixture with a fork or potato masher until it reaches a chunky, cohesive texture.
7. Add the lemon juice, olive oil, and salt.
8. Stir everything together until fully combined.
9. Taste and adjust seasoning if needed, but avoid overmixing to keep texture intact.
10. Refrigerate for at least 15 minutes to allow flavors to meld.
Packed with savory umami from the sundried tomatoes and briny tuna, this mash has a satisfyingly chunky yet spreadable texture. Serve it stuffed into pita pockets with crisp lettuce, or spread thickly on toasted sourdough for a hearty open-faced sandwich. The bright lemon cuts through the richness, making it refreshing enough for a warm-weather meal.
Conclusion
Zesty, nutritious, and endlessly versatile, these 33 chickpea and tuna recipes prove that simple ingredients can create extraordinary meals. We hope this roundup inspires your next kitchen adventure! Give a few recipes a try, then drop a comment below to tell us your favorite. Loved this collection? Please share it on Pinterest to help other home cooks discover these flavorful ideas.
