Tuna and Chickpea Pita Pocket Sandwiches


Healthy, hearty tuna sandwiches. Flaky tuna and tender chick peas are coated with a bright and creamy, lemon herb dressing then added to whole wheat pita pockets along with fresh spinach and tomatoes.

Tuna Sandwiches. Tuna Salad is layered in pita bread with tomatoes and spinach. Shown served in a wooden bowl.

Tuna Sandwiches with a Mediterranean Flare

I’ve always loved tuna salad sandwiches since my mom made them for me when I was little. Here I’ve made a more flavorful and exciting twist on tuna salad with the addition of herbs, Greek yogurt, plenty of lemon juice and red onions.

Another thing I chose to do in this recipe is add chickpeas not only to make it more filling but to add more nutritional value and I served it in pita pockets because pita pockets and tuna salad just go together.

I absolutely love chickpeas because I am a huge hummus fan and what’s a good, traditional mediterranean hummus without chickpeas? I’ve been eating hummus on a daily basis with my lunch lately. It’s the best way to get my kids (and myself even) to eat a lot of veggies in one sitting.

Tuna and Chickpea Pita Sandwiches | Cooking Classy

The Chick Peas Make it More Filling

Not only do I love chickpeas (aka Garbanzo beans) for hummus but I love adding them to soups, salads and recently I just got some chickpea flour so I’m excited to see what I can make with that too!

One thing that’s truly amazing about a can of chickpeas is that the liquid from a can of chickpeas can whip up into meringue!

I saw the instructors do it at the Culinary Institute of America and they used that chickpea water meringue (which is technically called aquafaba) in a chocolate mousse and it tasted incredible! Here is a recipe that is basically the same to what they made here.

Tuna salad in a wooden serving bowl. It includes albacore tune, chick peas, red onion and a creamy lemon herb dressing.

Adding More Pulses to Our Diet

If you haven’t been eating a lot pulses, such as chickpeas, now is a great time to start! “What are pulses?” You may be asking.

Pulses are the category of legume that includes beans, peas, chickpeas or lentils. And did you know every 1/2 cup of cooked pulses delivers 9 grams of protein?

Another big fact about pulses is that 2016 is the International Year of Pulses. Pulses help feed and nourish people in every part of the world and they don’t leave a big carbon foot print in doing so.

I love pulses and I’ve taken the Pulse Pledge – where I’ve committed to eat pulses once a week for 10 weeks and you can do the same too! Just follow the link here to learn more about it and make the pledge yourself!

And start out your pledge with these easy and delicious Tuna and Chickpea Pita Pocket Sandwiches! They won’t disappoint (I’ve already made this recipe three days in a row for lunch)!

Tuna and Chickpea Pita Sandwiches | Cooking Classy

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Tuna and Chickpea Pita Sandwiches

5 from 3 votes

Healthy, hearty tuna sandwiches. Flaky tuna and tender chick peas are coated with a bright and creamy, lemon herb dressing then added to whole wheat pita pockets along with fresh spinach and tomatoes. 

Servings: 4
Prep Time 15 minutes
Total Time 15 minutes



  • 1/3 cup fat-free or low-fat Greek yogurt
  • 1/4 cup light mayonnaise
  • 2 1/2 Tbsp fresh lemon juice
  • 1/4 cup chopped fresh parsley
  • 2 tsp chopped fresh rosemary or 1/2 tsp dried crushed
  • 1 tsp chopped fresh thyme leaves or 1/4 tsp dried

Tuna Salad

  • 2 (4.5 - 5 oz) cans white albacore tuna, drained well
  • 1 (15 o) can chickpeas (aka garbanzo beans), drained and rinsed
  • 3/4 cup chopped celery
  • 1/3 cup finely chopped red onion
  • Salt and freshly ground black pepper
  • 2 medium tomatoes, sliced
  • 2 cups spinach
  • 2 Whole wheat pita pocket breads


  1. In a small mixing bowl whisk together Greek yogurt, mayonnaise, lemon juice, parsley, and thyme or rosemary. 
  2. To a medium mixing bowl add tuna chickpeas, celery, and red onion. Pour Greek yogurt mixture over the top and toss everything to evenly coat. 
  3. Season with salt and pepper to taste and toss. 
  4. Slice pita pockets in half then slice through the center to open. 
  5. Layer in spinach, tomatoes and tuna salad mixture. Serve immediately.
Nutrition Facts
Tuna and Chickpea Pita Sandwiches
Amount Per Serving
Calories 321 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g6%
Cholesterol 31mg10%
Sodium 721mg31%
Potassium 659mg19%
Carbohydrates 36g12%
Fiber 8g33%
Sugar 3g3%
Protein 23g46%
Vitamin A 2145IU43%
Vitamin C 19.8mg24%
Calcium 107mg11%
Iron 3.6mg20%
* Percent Daily Values are based on a 2000 calorie diet.
Course: Main Course
Cuisine: Mediterranean
Keyword: Tuna Salad, Tuna Sandwich
Calories: 321 kcal
Author: Jaclyn
This post was sponsored by USAPulses & PulseCanada. All thoughts and opinions are my own. Thanks for supporting the brands and products I love that help make this blog possible!


  • Lynn: Delicious and filling for lunch or dinner! I’ve been looking to be inspired for a quick and easy to make lunch for work and this perfect. June 24, 2019 at 6:54pm Reply

  • Dee: I’m the ingredients you state 2tsp Rosemary and 1 tsp Thyme but in the instructions it states Rosemary or Thyme. Do you use both in the dressing or just one of them. May 7, 2018 at 6:14pm Reply

  • Diane Rotondo: I love love this sandwich. I put it on a sandwich flat bread. OMG it is so tasty thanks. I have shared it with my Weight watchers group as well February 11, 2018 at 4:03pm Reply

    • Jaclyn: Thanks for taking the time to leave a review, glad you loved them Diane! February 12, 2018 at 10:19am Reply

  • Heather: Thanks for the great recipe! Made this for my lunch today as I am on weight watchers and this fits right in, minus the pita bread. Will be sure to enjoy this as a great summer work lunch! Have already shared it with my daughter :) January 6, 2018 at 12:55pm Reply

    • Jaclyn: So glad you enjoyed it Heather! January 8, 2018 at 11:26am Reply

  • Janet: Is there a way I can share this recipe on facebook instead of just copy and past. I would like to give you credit. February 6, 2017 at 12:16pm Reply

    • Jaclyn: Hi Janet – If you copy and paste the URL into facebook it will create a link back to my site for the recipe. Thanks! February 7, 2017 at 10:53am Reply

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