Crunchy Roasted Chickpeas Two Ways

Name: Salt & Pepper Roasted Chickpeas
Prep time: 2 min
Cook time: 35 min
Total time: 37 min
Ingredients: 15 ounce can of chickpeas; 1 tablespoon Canola or vegetable oil; 1/2 teaspoon sea salt; 1/2 teaspoon black pepper

Greenletes / Recipes / Crunchy Roasted Chickpeas Two Ways

by Natalie Rizzo, MS, RD

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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.

What are the health benefits of chickpeas?

Did you know that chickpeas are actually a low glycemic index (GI) food? Eating chickpeas won’t spike your blood glucose, meaning that they keep you full for a long time and help with diabetes management.

Since they are also a good source of fiber and protein, chickpeas also contribute to digestive health. The soluble fiber content of chickpeas can increase the “good” bacteria in your gut, which can lower the risk of digestive conditions such as Irritable Bowel Syndrome (IBS) and colon cancer. And on top of that, they promote satiety to assist in weight management, and bone health.

If that’s not enough to convince you, the vitamin and mineral content in chickpeas (especially magnesium, potassium and B Vitamins) may prevent high blood pressure and contribute to heart health.

Ingredients to make Crunchy Roasted Chickpeas

Unlike snacks you might buy at the store, these crunchy roasted chickpeas are not processed and have just a few simple ingredients.

To make these, you’ll need:

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

How to make Crunchy Roasted Chickpeas

This snack is incredibly easy to make! I know it will be your new go-to healthy snack.

Here’s how to make them:

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 the oven 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!

What seasonings can I add?

Now for the good part…. seasonings! The spice possibilities are endless. Some of my top recommendations for seasonings are:

Cumin and paprika
Cinnamon and sugar
Trader Joe’s Chile Lime Seasoning
Chili powder or Cayenne pepper
Curry powder
Garlic powder
Everything but the bagel seasoning

Serving Suggestions

These chickpeas are so delicious on their own, that I love to grab a handful of these chickpeas as is. But there are so many other ways that you could serve them. Some of my top recommendations are:

Add as a topping on a caesar salad
Serve with my Warm Farro & Arugula Salad
Mix with sautéed greens
Stuff them into a pita bread with other fillings
Add to any grain bowl

How do I store roasted chickpeas?

I love snacking on these chickpeas directly out of the oven since that’s when they are crispiest. But that’s not to say you can’t store them and eat them later. Store roasted chickpeas in an airtight plastic or glass container for 3-5 days. To preserve the crisp texture for as long as possible, avoid refrigeration.

Pro tip: Let your roasted chickpeas cool fully before transferring them to a storage container. This will help the roasted chickpeas stay crispy for a longer time.

Can I make roasted chickpeas in an air fryer?

For all the air fryer lovers out there, you can roast chickpeas in an air fryer just as easily as you would in an oven. The best part is that you barely need to modify the recipe. The only difference is that the cooking time will be shorter.

Instead of roasting for 30-35 minutes in the oven, cook these for 15 minutes in an air fryer at the same temperature. You can always adjust the time depending on how crunchy you want your chickpeas!

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

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

Preheat oven to 375 degrees.
Rinse and drain chickpeas. Lay on a paper towel and pat dry.
In a large bowl, combine the chickpeas, oil, salt, and pepper and stir.
Spread chickpeas evenly on a parchment lined baking sheet (don't crowd the pan). Place in the oven.
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.