These Crunchy Roasted Chickpeas are a healthy crispy snack with just a few simple ingredients. Spice them up with a simple salt & pepper seasoning.
These crunchy roasted chickpeas are my go-to healthy snack. They are incredibly easy to make, have tons of fiber and protein, and they are an inexpensive snack.
I even whip them up in the air fryer to cut down on cooking time. Here’s how to do that:
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.
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 makes chickpeas good for you?
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?
Want more than just salt and pepper? 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!
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:
- Cinnamon Roasted Almonds
- 15 Pre-Workout Snacks You Can Buy At The Store
- 25 No Added Sugar Snacks
- Tahini Maple Oat Balls
Do you have another way to use chickpeas that I haven’t thought of? I’m all ears! Tell me in the comments below.
Salt & Pepper Roasted Chickpeas
4-ingredient healthy crunchy chickpea snack
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.
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Rinse and drain chickpeas. Lay on a paper towel and pat dry.
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In a large bowl, combine the chickpeas, oil, salt, and pepper and stir.
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Spread chickpeas evenly on a parchment lined baking sheet (don't crowd the pan). Place in the oven.
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Bake for 30-35 minutes or until crispy. Cooking times may vary based on ovens.
yummy!! these look delicious and so easy
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I was surprised how easy they are!
So, they don’t first need to be soaked in water overnight?
Not if you use canned chickpeas. You will have to soak them if you use dried beans.
What is s single serving 1/4 c or 1/2 cup?
A 1/2 cup is a single serving
love roasted chickpeas! Never tried a BBQ flavor with them before.. sounds awesome!
They are great and so easy to make. Try it out!
My favorite homemade snack!
Mine too!
I love roasted chickpeas and your 2 versions sound delish!
Thanks! They are the perfect salty healthy snack!
Do you add cooked chickpeas or dry grains?
Cooked chickpeas from a can.
Can you use olive oil?
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.
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
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.
I liked your chickpeas recipe and I’m baking it as I write to you. Thanks!
Great! I love to hear that. I hope they turn out well!
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 😀
This is actually my easiest and most popular recipe. I don’t think you will be disappointed.
I loved how simple and easy these were to make!
I love chickpeas and roasting them is always so easy! My favorite were the BBQ ones!
This is my kind of snack- thanks for sharing!
One of my favorite snacks! Made the BBQ for my husband and he loved them!
I am obsessed with crunchy chicpeas, and your BBQ ones? SO Good!!
All about BBQ everything so these are alllllll mine!
I love it. I make my day !
Simple and delicious!
Thank you! Hope you enjoy!
Well that makes MY day!
I’m a big fan of most beans, but find chickpeas quite gritty. What other beans would you recommend for this? Would edamame work?
Edamame should work. I haven’t tried it, but I do know that many people eat roasted edamame. Let me know if you try and how it comes out!