Low-Cal Lemon Herb Chickpea Spring Salad – Bright, Fresh, and Satisfying

This salad brings crisp veggies, creamy chickpeas, and a zesty lemon-herb dressing together in a simple, refreshing bowl. It’s light but filling, with clean flavors that make you feel good after eating. Everything comes together fast, and there’s no cooking required.

It’s perfect for lunch, meal prep, or a quick side that pairs with almost anything. If you like fresh, citrusy flavors with a little crunch, this one’s for you.

Why This Recipe Works

This recipe leans on pantry staples and fresh produce for a balance of convenience and brightness. Chickpeas add protein and fiber, so the salad feels substantial without being heavy.

A lemon-forward dressing keeps things lively, while herbs add depth without extra calories. Spring vegetables bring texture and color, making each bite crisp, juicy, and clean.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups mixed spring greens or baby spinach
• 1 cup sliced cucumber
• 1 cup halved cherry tomatoes
• 1/2 cup thinly sliced radishes
• 1/3 cup finely chopped red onion
• 1/2 cup chopped fresh herbs (mix of parsley, dill, and mint)
• Zest of 1 lemon
• Juice of 1 large lemon (about 3–4 tablespoons)
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon Dijon mustard
• 1 small garlic clove, finely grated or minced
• 1/2 teaspoon honey or maple syrup (optional, for balance)
• Salt and freshly ground black pepper, to taste
• Optional toppers: 1 tablespoon toasted seeds (pumpkin or sunflower), red pepper flakes, or shaved Parmesan

Step-by-Step Instructions

1. Prep the produce: Wash and dry greens. Slice cucumber and radishes, halve the tomatoes, and finely chop the onion and herbs.
2. Make the dressing: In a small bowl, whisk lemon juice, zest, Dijon, garlic, olive oil, and honey.

   Season with salt and pepper. Taste and adjust acidity or sweetness.

3. Toss chickpeas: Add chickpeas to a large bowl. Spoon over half the dressing and let them sit for 5 minutes to soak up flavor.
4. Combine the veggies: Add greens, cucumber, tomatoes, radishes, onion, and herbs to the bowl with chickpeas.
5. Dress and toss: Pour in the remaining dressing and gently toss until everything is glossy and coated.
6. Finish and serve: Top with seeds, red pepper flakes, or a few shavings of Parmesan if you like.

   Serve right away or chill for 15 minutes for a crisper bite.

Keeping It Fresh

For meal prep, store the components separately: greens and veggies in one container, chickpeas in another, and dressing in a small jar. Toss right before eating for the best texture. If the salad is already dressed, add a handful of fresh greens before serving to revive it.

It keeps well for up to 2 days in the fridge, but the greens are best on day one.

Benefits of This Recipe

• Low-calorie, high satiety: Lots of volume from veggies with satisfying fiber and plant protein.
• Bright flavors without heavy ingredients: Lemon and herbs do the heavy lifting, so you don’t need creamy dressings.
• Quick and cook-free: Everything comes together in minutes with minimal cleanup.
• Flexible and seasonal: Swap in whatever crisp spring produce you love or have on hand.

Pitfalls to Watch Out For

• Overdressing: Too much dressing can weigh down the greens and turn them soggy. Start with less, add more as needed.
• Skipping the salt: Lemon needs salt for balance. Taste and adjust until the flavors pop.
• Wet greens: If your greens aren’t well dried, the dressing won’t cling and the salad will taste watery.
• Too much onion bite: If your onion is sharp, soak slices in cold water for 10 minutes, then drain.

Variations You Can Try

• Protein boost: Add grilled chicken, tuna, or extra chickpeas.

  For a plant-based upgrade, toss in edamame.

• Green swap: Use arugula for peppery bite or chopped romaine for extra crunch.
• Creamy twist: Add a few avocado slices or a spoon of Greek yogurt to the dressing.
• Crunch factor: Toss in toasted almonds, pistachios, or whole-grain croutons.
• Herb focus: Go all-in on dill for a deli vibe or mint for a cooling, springy finish.
• Citrus swap: Try lime and cilantro for a brighter, tangier profile.

FAQ

Can I make this salad ahead of time?

Yes. For best results, store the dressing separately and toss just before serving. If pre-dressed, keep the greens to the side and mix them in last minute.

How can I keep it low-calorie without losing flavor?

Use plenty of fresh herbs, lemon zest, and a touch of Dijon.

These add punch without many calories. Keep the olive oil measured and skip heavy add-ins.

What if I don’t like raw garlic?

Use a smaller amount, or replace it with a pinch of garlic powder. You can also rub the bowl with a cut garlic clove for a softer flavor.

Are canned chickpeas okay?

Absolutely.

Rinse and drain them well to remove excess sodium and improve texture. If you have time, pat them dry for better dressing absorption.

How do I make it gluten-free or vegan?

It’s naturally gluten-free and vegan as written. Just skip Parmesan and check that your mustard is gluten-free if needed.

What can I serve this with?

It pairs well with grilled fish or chicken, a simple frittata, or a grain like quinoa.

It’s also great as a stand-alone lunch.

In Conclusion

This Low-Cal Lemon Herb Chickpea Spring Salad is fresh, fast, and full of flavor. It’s a simple way to eat more vegetables without feeling deprived. Keep it as-is for a light, energizing meal, or customize it with your favorite herbs and crunch.

Either way, it earns a spot in your weekly rotation.

Low-Cal Lemon Herb Chickpea Spring Salad - Bright, Fresh, and Satisfying

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Total Time 15 minutes mins

Servings 4 servings

Ingredients

  

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups mixed spring greens or baby spinach
• 1 cup sliced cucumber
• 1 cup halved cherry tomatoes
• 1/2 cup thinly sliced radishes
• 1/3 cup finely chopped red onion
• 1/2 cup chopped fresh herbs (mix of parsley, dill, and mint)
• Zest of 1 lemon
• Juice of 1 large lemon (about 3–4 tablespoons)
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon Dijon mustard
• 1 small garlic clove, finely grated or minced
• 1/2 teaspoon honey or maple syrup (optional, for balance)
• Salt and freshly ground black pepper, to taste
• Optional toppers: 1 tablespoon toasted seeds (pumpkin or sunflower), red pepper flakes, or shaved Parmesan

Instructions

 

• Prep the produce: Wash and dry greens. Slice cucumber and radishes, halve the tomatoes, and finely chop the onion and herbs.
• Make the dressing: In a small bowl, whisk lemon juice, zest, Dijon, garlic, olive oil, and honey.Season with salt and pepper. Taste and adjust acidity or sweetness.
• Toss chickpeas: Add chickpeas to a large bowl. Spoon over half the dressing and let them sit for 5 minutes to soak up flavor.
• Combine the veggies: Add greens, cucumber, tomatoes, radishes, onion, and herbs to the bowl with chickpeas.
• Dress and toss: Pour in the remaining dressing and gently toss until everything is glossy and coated.
• Finish and serve: Top with seeds, red pepper flakes, or a few shavings of Parmesan if you like.Serve right away or chill for 15 minutes for a crisper bite.