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  • Writer's pictureCrystal Munegatto

Chickpea Avocado Mash

Let me help you create a delicious make-ahead vegetarian wrap or sandwich filling! This mash goes great with crackers or vegetables too for a healthy addition to any potluck.


  • 1 ripe avocado, pit and skin removed

  • 1 (15-ounce) can chickpeas, drained and rinsed

  • ½ teaspoon garlic powder

  • ½ teaspoon onion powder

  • ¼ teaspoon salt

  • ¼ teaspoon pepper

  • juice of one lemon

  • ¼ cup crumbled feta cheese

  • ½ red onion, chopped


  1. In a medium bowl mash together the avocado and chickpeas until you get a consistency you like.

  2. Stir in garlic powder, onion powder, salt, pepper, and lemon.

  3. Stir in feta cheese and red onion.

  4. Give it a taste for salt and pepper - add more if needed.

  5. Serve in a wrap, on toast, or with vegetables or crackers.

This mash is a great option for those trying to reduce the amount of meat they eat; it’s healthy and great way to up your protein and fiber intake. From my experience, it’ll keep good for 2-3 days stored in a covered container in the refrigerator. I highly recommend adding this recipe to your meal plan rotation.

Enjoy my people!

Recipe & Photo source: Organize Yourself Skinny

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