Crunchy Snack Idea: Roasted Chickpeas 3 Ways

A protein-packed snack that's crunchy, flavorful, simple, and delicious: that's roasted chickpeas! Not only are roasted chickpeas a perfect grab-and-go snack, they also add a nice crunch and flavor to dishes such as salads and pastas. Plus, you can easily season roasted chickpeas with a variety of different flavors so they satisfy all of your cravings—and provide some health benefits and digestive support at the same time!

What are roasted chickpeas?

Chickpeas come from the plant family of legumes, and you may know them as garbanzo beans. They are popular in whole chickpea form (especially roasted!) and in mashed form with tahini, olive oil, lemon juice, and garlic (aka hummus). Surprisingly, chickpeas pack lots of nutrients inside their little shells—they are a great source of protein, fiber and choline.

Much like you roast vegetables, you can also roast chickpeas. Roasting chickpeas simply means taking chickpeas from a can, or dried chickpeas that have been soaked and cooked, and roasting them in an oven or air fryer to bake them into a crispy, healthy snack.

Are roasted chickpeas healthy?

While chips and crackers are a common go-to at snack time, they often lack nutrients that you'd otherwise find in chickpeas. On the other hand, a roasted chickpea snack is sugar-free and contains a variety of macro and micronutrients—plus, it's nut-free and vegan!

In every cup of chickpeas, you'll find about 15 grams of protein—that's often as much protein as you can get from a serving of meat. The chickpea also contains essential amino acids (which you body must get from your diet) as well as vitamin A, vitamin C, vitamin E, calcium, iron, magnesium and potassium.

But chickpeas have something meat doesn't have—fiber—and lots of it. There are about 13 grams of dietary fiber in a cup of chickpeas. This dietary fiber acts as a prebiotic, helping to feed the beneficial bacteria in your gut, and as digestive support, helping to maintain regularity. Prebiotic foods like the chickpea have also been shown to support healthy sleep.  

If you're looking to manage a healthy weight, the chickpea provides support on two fronts: helping to boost metabolism and helping to keep you feeling full longer. All this makes roasted chickpeas a crispy snack that is packed with health benefits.

Are roasted chickpeas keto?

Chickpeas on their own would not work on the keto diet. Keto snacks contain a low amount of carbohydrates, especially compared with their total fat content. A half cup serving of chickpeas contains about 13 grams of net carbs, which will likely compromise your state of ketosis.

Are roasted chickpeas low FODMAP?

Like other beans (aka "musical fruits"), chickpeas are high in indigestible saccharides. That means roasted chickpeas are a high FODMAP snack. The digestibility of foods can be affected by how they are processed, so canned beans, such as chickpeas and lentils, may be lower on the FODMAP scale than freshly cooked beans of the same variety. They would still be a significant source of FODMAPs, though.

Are roasted chickpeas hard to digest?

Because the chickpea is a legume, it contains toxins in its raw, uncooked form. Even canned chickpeas are cooked, and this processing technique allows for better absorption and makes chickpeas easier to digest. To make roasted chickpeas more digestible, start with canned chickpeas and rinse them well. The extra processing, plus the flavor additions, make roasted chickpeas a crispy and versatile snack full of the fiber that supports digestive health. This great snack is also nut-free and sugar-free, unless you choose to add honey or another sweetener to your recipe.

What do roasted chickpeas taste like?

The chickpea has an earthy taste with slightly nutty undertones. If you've ever had cannellini or pinto beans, chickpeas have a similar flavor. Once chickpeas are roasted, they still have a nutty flavor but with an added crunch. This is what makes oven-roasted chickpeas the perfect base for added flavors: Their taste is fairly neutral and pairs well with different seasonings and spices.

What to have with roasted chickpeas

Roasted chickpeas paired with a bit of salt or some spice combinations are the perfect grab-and-go crispy snack. If you're looking for something more filling, you can add roasted chickpeas to any of your favorite dishes to elevate them and add a crunch.

Dishes that pair well with roasted chickpeas:

• Roasted veggie orzo salad
• Greek gyros
• Turkey lettuce wraps
• Italian kale salad
• Indian butter chicken

How to make crunchy roasted chickpeas: 3-way recipe

Ingredients

2 (15 oz) cans chickpeas

Honey Cinnamon Flavor Mix

1 tbsp honey
1 tsp cinnamon

Garlic Parmesan Flavor Mix

2 tsp olive oil
2 tbsp grated parmesan
½ tsp garlic powder

Spicy BBQ Flavor Mix

2 tbsp BBQ sauce
¼ tsp chili powder

Preparation

1. Preheat oven to 425 degrees Fahrenheit.
2. Drain and rinse your canned chickpeas.
3. Spread onto a paper towel and gently pat them dry, ensuring they're fully dry.
4. Evenly separate chickpeas into three separate bowls.
5. Add each flavor mix to each separate bowl of chickpeas. Coat well.
6. Pour each bowl onto a baking sheet keeping the chickpeas in a single layer. You can use a parchment lined baking sheet for easy cleanup.
7. Place in oven and roast chickpeas for 20-30 minutes. (Baking time may vary, but check after 20 minutes to determine if they're crispy.)

Nutrition Facts per serving when splitting chickpeas into thirds to make all three flavors

Honey Cinnamon Nutritional Facts

Total Servings: 2
Calories: 175 calories
Protein: 8 grams
Carbohydrates: 29 grams
Fat: 3 grams

Garlic Parmesan Nutritional Facts

Total Servings: 2
Calories: 189 calories
Protein: 9 grams
Carbohydrates: 27 grams
Fat: 5 grams

Spicy BBQ Nutritional Facts

Total Servings: 2
Calories: 171 calories
Protein: 8 grams
Carbohydrates: 28 grams
Fat: 3 grams

All nutritional information is based on third-party calculations and is only an estimate. Each recipe and nutritional value will vary depending on the brands you use, measuring methods and portion sizes.

Crispy roasted chickpeas: Pro tips and answers

• Don't cook canned chickpeas before roasting

  
  What makes preparing these crispy roasted chickpeas so easy is that they go from the can to the seasoning to the oven! There is no need to cook canned chickpeas before roasting because they are already cooked. However, if you are hydrating dried chickpeas (versus using canned chickpeas), you will need to soak and properly cook the chickpeas before roasting. This method allows you to make aquafaba from the chickpea cooking water.

• Spice it up!

  
  The good thing about this roasted chickpea recipe is that you can personalize it to your tastes. Cumin, cayenne pepper, curry powder and paprika can all be tossed with olive oil and added to chickpeas before they are roasted. Or try another seasoning you love. Even a basic seasoning of sea salt and black pepper on the chickpeas would make a great snack. Leaving out the parmesan cheese will keep these chickpea recipes dairy-free.

• How to know when roasted chickpeas are done

  
  The best indication of roasted chickpeas being done are what they're known for: their crispiness. After about 20-25 minutes of cooking, lightly press a fork into the chickpeas. If the chickpeas are still soft, put them back in the oven for 2-3 minutes and test again. Repeat until your roasted chickpeas are hard to the touch.

• Why are my roasted chickpeas not crunchy?

  
  There are two common reasons why roasted chickpeas aren't crispy enough:
  • The chickpeas were not dried completely before roasting.
  • The chickpeas were not cooked long enough.
  To avoid this, make sure your chickpeas are dry before you separate them in step four of the above recipe. If they are not, continue to gently pat the chickpeas with a paper towel until they're dry. Once the fully dry chickpeas are in the oven, you can extend the baking time in 2-3 minute increments until they begin to brown slightly and become harder to the touch.

• How to store roasted chickpeas
  The best part about roasted chickpeas is their crunch. To store roasted chickpeas while maintaining that crunch, place them in a sealed container and keep at room temperature for up to five days. A mason jar with a lid is a great way to store your chickpeas for easy access when you need a snack.

Do I get enough prebiotic intake from chickpeas?

The lowly chickpea is a surprisingly good source of both protein and fiber. The soluble fiber it contains is a good prebiotic food source for the beneficial bacteria in your gut, or probiotics, that support your gut health. Prebiotics and probiotics help support digestive health and comfort, immune system health and function, and much more.

Considering the link between a healthy gut and optimal whole-body health, maintaining a healthy microbiome is one of the best ways to help you feel your best. Your healthy diet is key. A supplemental prebiotic can help you get your gut flora the nutrition they need every day without any gaps—even on days when the recommended fiber isn't on your plate.

Prebiotic supplements

Fortunately, there are a variety of digestive supplements made from pure, independently tested ingredients—including formulas that support bowel regularity and gastric comfort. Beyond that, digestive enzymes are a good choice for comfortable digestion, particularly if there's a particular type of food (meat, dairy or high-fiber foods, for example) that you have a tough time with.

While you can find prebiotics, probiotics and postbiotics in a variety of foods—such as starchy fruits, onions, cereals, and other vegetables—a prebiotic supplement helps you take a proactive approach to your health. If you are unsure where to begin when it comes to taking prebiotics or probiotics, take this digestive health supplement quiz  and get a personalized recommendation on which supplements may benefits you.

References

• Drulyte, Donata et al. "The Effect of Processing on Digestion of Legume Proteins." Foods, June 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6616939/
• Nelson, Angela. "Chickpeas." WebMD, August 2020, https://www.webmd.com/food-recipes/health-benefits-chickpeas
• Wallace, Taylor C. et al. "The Nutritional Value and Health Benefits of Chickpeas and Hummus." Nutrients, December 2016, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421/
• "Diet Review: Ketogenic Diet for Weight Loss." Harvard T.H. Chan School of Public Health, https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/
• "The Best and Worst Foods for IBS." Cleveland Clinic, December 2019, https://health.clevelandclinic.org/take-control-of-ibs-with-low-fodmap-diet/ 
• "What Are Prebiotics and What Do They Do?" Cleveland Clinic, March 2022, https://health.clevelandclinic.org/what-are-prebiotics/