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Crunchy Roasted Chickpeas Two Ways

These Crunchy Roasted Chickpeas are a healthy crispy snack with just a few simple ingredients. Spice up your crunchy roasted chickpeas with either salt & pepper or BBQ seasoning!

I have what some might call a “bad habit”.

I’m addicted to snacks.

Actually, to be totally honest, I used to not eat enough at mealtimes and then make up my calories at snack time. I didn’t always get enough protein in my vegetarian diet, but I’ve been better about rectifying that lately.

Regardless, I love snacks like Crunchy Roasted Chickpeas.

Is snacking healthy?

The act of snacking gets a really bad reputation. It makes sense since snacking is usually synonymous with indulging in something that might not be so great for you, like chips, cookies, candy, etc. That said, I actually think snacking is part of a healthy diet.

Learn more about using snacks in your fueling routine by joining this FREE 5-Days of Fueling Challenge!

Have you ever heard that you should eat 5 small meals per day? The rationale behind that is that eating smaller meals keeps you from overeating at any one meal. You’ll be more likely to stick to proper portion sizes.

In reality, that just means eating 3 smaller meals and two healthy snacks, which keep you full between meals. The goal is to never be starving at any point throughout the day because that can cause you to eat more than you need.

It’s important to pick the right type of snack. Most are loaded with empty carbs, like sugar and refined flour– both of which will spike your blood sugar and then cause an energy crash. Instead, choose snacks with some sort of protein or healthy fat, like chickpeas or nuts.

Are chickpeas good for you?

You know how they say “you are what you eat”? Well I’m probably a chickpea (or lentil) because I eat them so much!

Chickpeas are not only a hearty and filling source of plant-based protein, but they also have a neutral flavor that makes them a great base for so many recipes.

A 1/2 cup of cooked chickpeas has 6 grams of protein, 28% of your daily fiber and 25% of your daily iron for just 100 calories!

They are also a good source of folate, which is important for pregnant women. And they contain phosphorous, a mineral that is important for bones.

How to make Crunchy Roasted Chickpeas

This snack is incredibly east to make. And unlike snacks you might buy at the store, it’s not processed and has just a few simple ingredients.

First, preheat your oven to 375 degrees Fahrenheit. Then remove the chickpeas from the can and rinse with cold water. Pat them dry with a paper towel.

Next, combine the chickpeas, oil and spices and lay them out on a baking sheet. Then stick them in the oven and bake for 30-35 minutes.

In the end, the chickpeas should be crispy (not soft). Over temperatures vary, so leave them in there a bit longer if your chickpeas are still not entirely crunchy.

That’s it– just 30 minutes until you have a healthy crunchy snack with no sugar!

Chickpea recipes

If you’re sold on chickpeas but don’t know what to do with them, I’ve got the solution. I wasn’t lying when I said that I have a bunch of chickpea recipes!

First, whip up a batch of these Crunchy Roasted Chickpeas. It’s as easy as combining chickpeas, oil and seasoning and roasting in the oven. You may want to double the batch because these go quickly.

You can also use chickpeas as a substitute for tuna or chicken salad. Here’s a recipe for a Chickpea Salad Sandwich with tons of protein!

Chickpeas also make a great addition to grain bowls, like this Buffalo Roasted Cauliflower Jasmine Rice Bowl.

And they hold their shape nicely in a homemade veggie burger. This Spiced Chickpea Burger has plenty of veggies and delicious spices.

Other healthy crunchy snacks

Of course this recipe is one of my favorite snacks, but here are some other options you might want to try:

Do you have another way to use chickpeas that I haven’t thought of? I’m all ears! Tell me in the comments below.

5 from 12 votes
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Salt & Pepper Roasted Chickpeas

4-ingredient healthy crunchy chickpea snack

Course Snack
Prep Time 2 minutes
Cook Time 35 minutes
Total Time 37 minutes
Servings 3
Calories 274 kcal
Author Natalie Rizzo, MS, RD

Ingredients

  • 15 ounce can of chickpeas
  • 1 tablespoon Canola or vegetable oil
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon black pepper

Instructions

  1. Preheat oven to 375 degrees.
  2. Rinse and drain chickpeas. Lay on a paper towel and pat dry.
  3. In a large bowl, combine the chickpeas, oil, salt, and pepper and stir.

  4. Spread chickpeas evenly on a parchment lined baking sheet (don't crowd the pan). Place in the oven.

  5. Bake for 30-35 minutes or until crispy. Cooking times may vary based on ovens.
Nutrition Facts
Salt & Pepper Roasted Chickpeas
Amount Per Serving (0.6 cup)
Calories 274 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 4g25%
Sodium 398mg17%
Potassium 412mg12%
Carbohydrates 39g13%
Fiber 11g46%
Sugar 7g8%
Protein 13g26%
Vitamin A 38IU1%
Vitamin C 2mg2%
Calcium 69mg7%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

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Two recipes for crunchy roasted chickpeas: salt & pepper and BBQ

5 from 12 votes
Print

BBQ Crunchy Chickpeas

Course Snack
Prep Time 2 minutes
Cook Time 35 minutes
Total Time 37 minutes
Servings 3
Calories 278 kcal
Author Natalie Rizzo, MS, RD

Ingredients

  • 1 15-oz can of chickpeas
  • 1 tablespoon Canola or vegetable oil
  • 1 teaspoon BBQ seasoning
  • Salt and pepper to taste

Instructions

  1. Preheat oven to 375 degrees.
  2. Rinse and drain chickpeas. Lay on a paper towel and pat dry.
  3. Once dry, combine the chickpeas, oil, and BBQ seasoning in a bowl and stir.
  4. Coat a baking sheet with cooking spray. Spread chickpeas evenly on baking sheet and place in the oven.
  5. Bake for 30-35 minutes or until crispy. Cooking times may vary based on ovens. Season with salt and pepper to taste.
Nutrition Facts
BBQ Crunchy Chickpeas
Amount Per Serving (0.6 cup)
Calories 278 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 4g25%
Sodium 10mg0%
Potassium 412mg12%
Carbohydrates 40g13%
Fiber 11g46%
Sugar 7g8%
Protein 13g26%
Vitamin A 82IU2%
Vitamin C 2mg2%
Calcium 86mg9%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.

 

32 Comments

    • Julia

      So, they don’t first need to be soaked in water overnight?

      Reply
      • Nutrition a la Natalie

        Not if you use canned chickpeas. You will have to soak them if you use dried beans.

        Reply
    • Lynn

      What is s single serving 1/4 c or 1/2 cup?

      Reply
  1. Sonali- The Foodie Physician

    I love roasted chickpeas and your 2 versions sound delish!

    Reply
  2. Aurelia

    Do you add cooked chickpeas or dry grains?

    Reply
  3. Stephanie

    Can you use olive oil?

    Reply
    • Nutrition a la Natalie

      I would suggest using vegetable or canola oil because they have a high smoke point and won’t burn. There’s a chance that olive oil will burn.

      Reply
  4. Lisa Carr

    I make these all the time and love them. How can I keep the ones I don’t eat crisp? I’ve tried storing in fridge and pantry and they always end up soggy the next day.
    Thanks

    Reply
    • Nutrition a la Natalie

      I’ve had this problem in the past too. I’ve found that if I cook them to the point of very crispy, they won’t get soggy afterwards. Try cooking for 5 minutes longer than you normally would. Or, you can leave them out uncovered in a bowl. Sometimes sealing them up in a tupperware or baggie causes extra moisture.

      Reply
  5. Ebe

    I liked your chickpeas recipe and I’m baking it as I write to you. Thanks!

    Reply
  6. Dave @ Weight Loss Bro’s

    Chickpeas are so awesome. I love them and now I really want to try these. Your pictures make them look so good for being such an easy thing 😀

    Reply
    • Nutrition a la Natalie

      This is actually my easiest and most popular recipe. I don’t think you will be disappointed.

      Reply
  7. Tawnie Kroll

    5 stars
    I loved how simple and easy these were to make!

    Reply
  8. Meme

    5 stars
    I love chickpeas and roasting them is always so easy! My favorite were the BBQ ones!

    Reply
  9. Liz Shaw

    5 stars
    This is my kind of snack- thanks for sharing!

    Reply
  10. Lindsey

    5 stars
    One of my favorite snacks! Made the BBQ for my husband and he loved them!

    Reply
  11. Emily Kyle

    5 stars
    I am obsessed with crunchy chicpeas, and your BBQ ones? SO Good!!

    Reply
  12. Lorie

    5 stars
    All about BBQ everything so these are alllllll mine!

    Reply
  13. Alex

    I love it. I make my day !

    Reply
  14. Tom

    Simple and delicious!

    Reply

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I’m Natalie Rizzo, an NYC-based Registered Dietitian.

My mission is to help everyday athletes fuel their fitness with plants.

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