Quick Bites · High Protein
Tuna & Chickpea Cracker Nachos (25g Protein)
These no-cook tuna and chickpea cracker nachos provide approximately 25 grams of protein and 238 calories. Flaked tuna and mashed chickpeas are combined with a creamy dressing, then piled onto crackers and topped with cheese and fresh vegetables.
Nutrition per serving
- Protein
- 25 g
- Calories
- 239
- Carbs
- 17 g
- Fat
- 8 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 5 oz canned tuna, in water, drained
- 1/4 cup canned chickpeas, rinsed and drained
- 2 tbsp plain non-fat Greek yogurt
- 1 tsp Dijon mustard
- 1/4 cup celery, finely diced
- 2 tbsp red onion, finely diced
- 1/4 tsp salt
- 1/8 tsp black pepper
- 8 whole wheat crackers
- 1/8 cup shredded sharp cheddar cheese
- 1 tbsp fresh parsley, chopped — for garnish, optional
Steps
- In a small bowl, flake the drained tuna with a fork. Add the rinsed chickpeas and mash them roughly with the fork until mostly broken down.
- Stir in the Greek yogurt, Dijon mustard, finely diced celery, and red onion. Season with salt and black pepper, mixing until well combined.
- Arrange the whole wheat crackers on a plate. Spoon the tuna and chickpea mixture evenly over the crackers.
- Sprinkle the shredded cheddar cheese over the tuna mixture. Garnish with fresh chopped parsley, if desired, and serve immediately.
Why This Works
Canned tuna, in water, drained delivers 29g protein per 100g (USDA #175159). one 5-oz can provides 36g protein. Canned chickpeas, rinsed and drained add 7g protein per ½ cup plus fiber for sustained energy. The combination of canned tuna, in water, drained and canned chickpeas, rinsed and drained creates a complete protein profile. No cooking required. Just drain, mix, and top. Assembly takes 5 minutes.
Building the Nachos
Spread whole grain crackers on a plate in a single layer. Mix canned tuna with chickpeas and a drizzle of olive oil. Top crackers with the tuna-chickpea mixture. Dollop Greek yogurt (10g protein per 100g) on top instead of sour cream. It adds protein while keeping calories low. Garnish with fresh parsley for color.
Nutrition Strategy
Plain non-fat Greek yogurt provides 10g protein per 100g with just 59 calories. Use it liberally as your creamy element. The combination of canned tuna, in water, drained (29g protein/100g), canned chickpeas, rinsed and drained (9g protein/100g), and plain non-fat Greek yogurt delivers 40+ grams protein per serving. Water-packed tuna has fewer calories than oil-packed while maintaining protein content.
Sources Research-Backed
Frequently Asked Questions
Can I make tuna chickpea nachos ahead of time?
Partially. Make the tuna-chickpea mixture up to 2 days ahead and refrigerate. Assemble on crackers just before serving. Crackers get soggy if topped too early. Store toppings separately and add fresh when ready to eat.
Are tuna chickpea cracker nachos gluten-free?
Not with standard crackers. Swap whole grain crackers for gluten-free rice crackers or seed crackers. All other ingredients. Tuna, chickpeas, Greek yogurt, and fresh vegetables. Are naturally gluten-free.
How long does the tuna chickpea mixture last?
3 days refrigerated in an airtight container. The flavors improve after a few hours as ingredients meld. Don't freeze. The texture becomes watery when thawed. Use within 24 hours after adding Greek yogurt directly to the mixture.
Can I use salmon instead of tuna?
Yes. Canned salmon has similar protein (20g per 100g) and adds omega-3s. Remove bones if desired, though they're edible and add calcium. Pink salmon has milder flavor; sockeye is richer. Use the same portion size.
