Mediterranean Chickpea Salad | Balanced Bariatric-Friendly Recipe
A vibrant Mediterranean chickpea salad filled with crunchy cucumbers, sweet grapes, almonds, bell peppers, and creamy feta. This colorful, nutrient-dense dish is a perfect example of balance — fresh, satisfying, and easy to meal prep for the week.
This Mediterranean chickpea salad is one of my favorite go-to “balance” meals — colorful, crunchy, full of flavor, and packed with whole foods that make you feel good. Once I reached the regular stage after surgery, I was so excited to reintroduce fruits and vegetables again, and this was one of the first recipes I made.
It’s the kind of dish that feels fresh and satisfying without being heavy. I love pairing it with whatever protein I’ve meal-prepped for the week — chicken, salmon, tuna, you name it. My fiancé takes it to work, I snack on it during the day, and it’s always a hit at BBQs or dinners. It gets better every day, and honestly, it never lasts long in our fridge!
Recipe Highlights
Servings: ~18 (2 oz servings) Prep Time: 5–10 minutes Cook Time: None — just prep Stage: Regular, Maintenance
Calories: 71 kcal Protein: 2g Carbs: 5g Fat: 5g
Ingredients
1 can chickpeas, drained and rinsed
1 bell pepper, diced
1 cucumber, diced
½ cup almonds (chopped or whole)
1 cup halved grapes
¾ cup feta cheese
Greek dressing of your choice (try Primal Kitchen Greek Vinaigrette or Maple Grove Fat-Free Greek Dressing)
Any brand works! Use your favorites or whatever’s in your fridge. You can also mix things up by trying an Italian or Thai-style dressing for a fun twist.
Affiliate Tools I Use:
Vegetable Chopper — makes prep effortless and saves time
Primal Kitchen Greek Dressing — clean ingredients and amazing flavor
Instructions
Dice your veggies and halve your grapes.
Rinse and drain your chickpeas.
Chop or leave almonds whole, depending on your texture preference.
Combine all ingredients in a large bowl.
Pour in your Greek dressing and toss until evenly coated.
Store in an airtight container in the fridge — it tastes even better the next day!
Enjoy as a balanced snack or pair it with your favorite protein for a complete meal.
Why You’ll Love It
This salad is the definition of balance — whole, colorful, nutrient-dense, and satisfying. It’s simple to make, super versatile, and gives you variety while helping you hit your daily goals. I love how it brings color back to your plate after surgery and shows that balance isn’t about perfection — it’s about nourishment.
It’s also a family favorite in my house. My fiancé loves it, and it’s one of those recipes everyone enjoys — whether they’re on a bariatric journey or not.
Meal Prep Tips
Use a macro-friendly or sugar-free dressing if you prefer.
Swap almonds for walnuts, pistachios, or sunflower seeds.
Add red onion, spinach, or cherry tomatoes for extra texture and color.
Portion into 2–4 oz containers for grab-and-go balanced snacks.
Try pairing with grilled chicken or salmon for a complete high-protein meal.
Watch It on TikTok
Want to see how I make this recipe step-by-step?
You can watch it over on my TikTok, where I share quick, realistic bariatric-friendly recipes, What I Eat in a Day videos, and honest conversations about life after surgery.
Follow @jills.life.after.vsg for more balanced meal ideas, high-protein inspo, and mindful eating tips to help you fuel your body — not your emotions. 💛
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Every recipe I share is part of my mission to help you fuel your body, not your emotions. This chickpea salad is simple, colorful, and nourishing — a perfect reminder that food can be balanced, joyful, and easy.
— Jill 💛