Creamy Pepperoncini Chicken Salad with Mashed Chickpeas

Leave a Comment / Lunch & Dinner / By / April 18, 2026
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This pepperoncini high protein chicken salad is one of those meals that feels a little more elevated than your typical lunch but still comes together in minutes. It’s packed with protein from the chicken and Greek yogurt, plus a boost of fiber from mashed chickpeas to help keep you full and satisfied for hours. {Gluten-Free, Dairy-Free Friendly}

A large white bowl full of pepperoncini chicken salad on a counter next to a bowl of chips.

There is so much to love about this specific chicken salad! First of all, the flavor: tangy pepperoncini, fresh lemon, and herbs mixed into a creamy, slightly salty base. Plus, a little feta cheese (totally optional, though).

Then, there is the high protein content with that fiber boost from the lightly mashed chickpeas. It gives the salad a creamy, scoopable “chicken salad” texture and you don’t even know they are there.

A close-up of the chicken salad in a white bowl after mixing with a spatula in it.

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Why I Love This Recipe

  • These servings are large and very filling.
  • Serious flavor – so much more exciting than your average chicken salad! The only downfall is the sodium content. If you have any medical conditions that suggest that you to limit your sodium, make sure to check out my lower sodium tips!
  • High protein without overthinking it.
  • Meal prep friendly! Prep in less than 10 minutes and keep in the fridge for 3-4 days.
  • No cooking required! However, I do suggest cooking chicken to reduce sodium.

How to Prepare This Easy Chicken Salad

This recipe makes about 4 servings! Each serving has 298 calories, 31 grams of protein, and 4.4 grams of fiber!

To increase the fiber content, you could add another 1/2 can of chickpeas and even less protein – and you won’t notice much of a difference. The chicken to fiber ratio can easily be adjusted!

Portioned out ingredients for the chickpea and chicken salad on a counter.

Ingredients

  • 12 ounces of canned chicken or 1 1/2 cups of cooked and shredded chicken (rotisserie works great here).
  • 1 15.5 ounce can of garbanzo beans, drained, rinsed and mashed.
  • 1/2 cup sliced pepperoncini peppers with liquid. Add additional liquid per preference.
  • Pepperoncini liquid. Add 1–3 tablespoons of the brine depending on how tangy you like it.
  • 1/2 cup of plain Greek yogurt.
  • 1/4 cup of light mayo with olive oil.
  • 1 cup of celery, chopped.
  • 1/2 red onion, chopped.
  • 1/2 tablespoon garlic powder. Garlic powder can vary a lot – I used 1 full tablespoon because I am a garlic lover but I dropped this recipe to just 1/2 in case others aren’t.
  • Pepper, to taste.
  • 1/2 tablespoon Dijon mustard.
  • 1/4 cup feta cheese, optional.
  • The juice of 1/2-1 lemon.
  • Fresh dill or flat leaf parsley.

This chicken salad tastes best when the onion and celery are uniformly diced. I love to use my veggie chopper for this one.

Tips to Reduce the Sodium (Optional, Obviously)

  • Use chicken that you have cooked and seasoned (without salt) instead of canned. Select a lower sodium canned chicken. Use a no salt added rotisserie chicken.
  • Rinse chickpeas really well and compare sodium content of different brands.
  • Skip the feta cheese.
  • Add more fresh herbs, garlic, and lemon to brighten the flavors without salt!

Directions

No more boring lunch prep! The pepperoncini, lemon, and herbs give it a tangy, fresh flavor that’s a nice change from classic chicken salad. Feel free to customize this recipe however you like, though!

  • A potato masher mashing chickpeas in a mixing bowl on a counter.
  • A close-up of the mashed chickpeas in a mixing bowl, after mashing.
  • Every ingredient added into a mixing bowl before stirring.
  • Portioned out chicken salad in a meal prep container next to a large bowl of pepperoncini salad.
  • A close-up of a chickpea and chicken salad sandwich on a plate next to tortilla chips on a table.
  1. In a large bowl, add the drained and rinsed chickpeas. Lightly mash them with a fork or potato masher, leaving some texture if you prefer.
  2. Stir in the chicken, Greek yogurt, mayo, Dijon mustard, and garlic powder until well combined.
  3. Add the chopped celery, red onion, sliced pepperoncini, and feta cheese (if using).
  4. Stir in the juice of ½ lemon and 1–3 tablespoons of the pepperoncini brine, depending on how tangy you like it.
  5. Add fresh dill or parsley, season with pepper, and mix well. Taste and adjust with more lemon juice, brine, or seasoning as needed.
  6. Serve immediately or refrigerate for at least 30–60 minutes to let the flavors come together. Enjoy with whole grain crackers, on a sandwich, or with veggies and fruit!
A birds-eye view of a chip with chicken salad on it over a large bowl.

To Store

Store in an airtight container in the refrigerator for up to 3-4 days.

Ways to Serve the Chicken Salad

Here are some easy ways to use up your chicken salad that offer a little more variety so you’re not just eating it the same way every single day (but this one doesn’t get as boring as a traditional chicken salad).

  • Serve in a high fiber wrap or on sourdough.
  • Add whole grain crackers.
  • Pair with fruit or veggies.
  • Make a chicken salad melt.
  • Put it on a salad.
  • Add it to a snack plate with cucumber, cherry tomatoes, and naan dippers.
  • Add it to a high protein and fiber lunchable.
  • Use it as a filling for halved mini sweet peppers for a crunchy, no carb option that works great for snacks or appetizers.
  • Serve it over rice, farro, or quinoa with greens and a simple vinaigrette.
  • Make pasta salad! Mix it with cooked, cooled pasta (or protein pasta) for a quick, high protein pasta salad situation.
A close-up birds-eye view of a large white bowl of chicken salad surrounded by tortilla chips.

Tips for Success & FAQ’s

Adjusting Flavor

Start with juice of 1/2 lemon, then add more to taste. Add 1–3 tablespoons of the brine depending on how tangy you like it. Lemon enhances the flavor, sometimes helping the flavor so you don’t have to add additional brine.

If you prefer a milder flavor, soak chopped onion in cold water for 5 minutes

If it tastes too tangy, add a little more yogurt or mayo. If it feels flat, add more lemon or pepperoncini.

Do I have to mash the chickpeas?

I highly recommend it. Mashing creates a creamy, scoopable texture that feels more like classic chicken salad rather than a chunky mix.

Can I make this dairy-free?

Yes – swap the Greek yogurt for a dairy-free yogurt and skip the feta or use a dairy-free alternative.

Other options Besides Pepperoncini?

You can swap with chopped pickles, banana peppers, or even capers for a similar tangy flavor.

Can I use dried chickpeas instead of canned?

Yes, just cook them first. You’ll need about 1½ cups cooked chickpeas to replace one can.

More Meal Prep Friendly Recipes

More Ways to Use Beans

A large white bowl full of pepperoncini chicken salad on a counter next to a bowl of chips.

Creamy Pepperoncini Chicken Salad with Mashed Chickpeas

Author: Alex Evink, MS, RD
298kcal
5 from 1 vote
Share Print
Prep 10 minutes
Total 10 minutes
This pepperoncini high protein chicken salad is one of those meals that feels a little more elevated than your typical lunch but still comes together in minutes. It’s packed with protein from the chicken and Greek yogurt, plus a boost of fiber from mashed chickpeas to help keep you full and satisfied for hours. {Gluten-Free, Dairy-Free Friendly}
Servings 4 servings

Ingredients

  • 12 ounces canned chicken or 1½ cups of cooked & shredded chicken rotisserie works great here
  • 15.5 ounce can of garbanzo beans, drained & rinsed
  • ½ cup sliced pepperoncini peppers with liquid. Add additional liquid per preference.
  • ½ cup plain Greek yogurt
  • ¼ cup light mayo or preferred mayo
  • 1 cup finely diced celery
  • ½ red onion, finely diced
  • ½ tablespoon garlic powder, or more I prefer 1 tbsp.
  • ½-1 lemon
  • ½ tablespoon Dijon mustard
  • Black pepper, to taste
  • ¼ cup feta cheese, optional
  • Fresh dill or flat leaf parsley

Equipment

Method

  1. In a large bowl, add the drained and rinsed chickpeas. Lightly mash them with a fork or potato masher, leaving some texture if you prefer.
  2. Stir in the chicken, Greek yogurt, mayo, Dijon mustard, and garlic powder until well combined. Add the chopped celery, red onion, sliced pepperoncini, and feta cheese (if using).
  3. Stir in the juice of ½ lemon and 1–3 tablespoons of the pepperoncini brine, depending on how tangy you like it. Add fresh dill or parsley, season with pepper, and mix well.
  4. Taste and adjust with more lemon juice, brine, or seasoning as needed.
  5. Serve immediately or refrigerate for at least 30–60 minutes to let the flavors come together. Enjoy with whole grain crackers, on a sandwich, or with veggies and fruit!

Nutrition

Calories298kcalCarbohydrates22gProtein31gFat9.6gSodium1500mgFiber4.4gSugar5.3g

Notes

Nutritional information is just an estimation and individual ingredients and preparation will lead to slight variations. Calculated with canned chicken – see my low sodium tips in the post to adjust! Highly recommend cooking your own chicken to reduce the sodium (only if you want to). 
  • Add 1–3 tablespoons of the pepperoncini brine depending on how tangy you like it.
  • Store in the fridge in an airtight container for 3-4 days.

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5 from 1 vote (1 rating without comment)

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