Roasted Chickpeas – 4 Ways

5 from 27 votes

This Mediterranean Oven Roasted Chickpeas Recipe is a great snack idea to substitute for peanuts - it has lower calories and lower fat and very customizable

This post may contain affiliate links. Please read our disclosure policy.

Looking for an easy and healthy snack for the fam? Chickpeas to the rescue using my easy simple roasted chickpeas recipe plus four ways to customize it. Nix the popcorn and chips as a snack time go-to. Flavor up this plant-based protein with your favorite spices, or just follow my spice guidelines for the most delectable and healthy munchies.

Crunchy snack alternative - garbanzo beans roasted in the oven

Why do chickpeas make a healthy snack?

Chickpeas are a staple in the Mediterranean diet and have been for a while. As a Lebanese foodie, they are a pantry staple for me! They’re the second most popular bean next to soy. Chickpeas, also known as garbanzo beans, are often used in diets because of their ability to aid digestion, balance blood sugar levels, and to provide a great source of protein, fiber and folate.

Ever tried hummus? You got it — those are chickpeas blended with tahini and lemon juice. The roasted chickpeas recipe uses the same canned chickpeas along with olive oil and spices. You can snack on these alone, use them in lunchboxes, toss them with salads for a nice crunch factor or sprinkle over soup instead of croutons. The possibilities are endless.

Dried chickpeas from can in a large bowl

How to make roasted chickpeas

You’ll start with canned chickpeas. So, rinse them well, drain them and dry them with paper towel. Place them on a parchment lined baking sheet.

Dried chickpeas on a baking sheet with parchment paper

Add olive oil, cumin, paprika, salt and pepper to the chickpeas, and toss with your hands until the chickpeas are well coated. Then, they’re ready for the oven. You’ll want to give them a little shake here and there to make sure they’re evenly roasted while they bake.

Chickpeas on baking sheet with olive oil and spices

Other seasoning variations

Each can of chickpeas will need about 1 teaspoon of seasoning. In the base roasted chickpeas recipe, I use cumin and paprika, which is my favorite combination to add to chickpeas. Here are three others that work really well!

  • ½ teaspoon curry, ½ teaspoon turmeric
  • ½ teaspoon zaatar, ½ teaspoon sumac
  • ½ teaspoon chili powder, ½ teaspoon garlic powder

Tips for making roasted chickpeas

  1. Pat dry the chickpeas thoroughly after rinsing them. Excess moisture will cause them to steam in the oven and they won’t get crispy, so this is a crucial tip.
  2. Don’t use too much olive oil. I recommend that you measure the tablespoon of olive oil and not just eyeball it. If you use more than this, they can become soggy and will never get crispy. You just need enough so that the spices will stick.
  3. Spread the coated chickpeas in a single layer.  Make sure the chickpeas don’t overlap on the baking sheet so that they cook evenly, and the moisture from one doesn’t affect another.
  4. Enjoy them immediately. Unfortunately oven roasted chickpeas just don’t stay very crispy for more than a couple hours. So I recommend eating them while they’re hot and crispy for best texture.
4 bowls of roasted chickpeas each with different spices

Frequently Asked Questions

What’s the best way to use roasted chickpeas?

Roasted chickpeas make for a great healthy snack, but they can also be used in lots of other recipes. Try adding them to salads and soups to add to texture and they are also a great component in a buddha bowl or in a pasta dish!

How long do they keep?

Once the chickpeas have cooled to room temperature, transfer them to a storage container or jar. The container shouldn’t be airtight. A little air keeps them crispier for longer! They will keep in an airtight container for about 4 to 5 days.

Can you freeze them?

Yes! Roasted chickpeas can be frozen, although they will lose their crispness. Once cooled, transfer them to an airtight container and they will keep well for a month frozen. You can thaw them at room temperature

More recipes with chickpeas:

More healthy snacks:

Roasted chickpeas are a naturally vegan, gluten-free, low-calorie snack. It makes for a great substitute to other crunchy snacks that may contain more calories and fat. And best part is you can customize them with any spices!

If you’ve tried this healthy-ish feel good Roasted Chickpeas recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!

Roasted Chickpeas

This Mediterranean Oven Roasted Chickpeas Recipe is a great snack idea to substitute for peanuts – it has lower calories and lower fat and very customizable
5 from 27 votes
Servings 4 servings
Course Snack
Calories 111
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins

Ingredients
  

  • 1 15 oz can chickpeas
  • 1 tablespoon olive oil
  • ½ teaspoon cumin
  • ½ teaspoon paprika
  • Salt & pepper to taste

Instructions

  • Preheat the oven to 425°F. Line a baking sheet with parchment paper and set aside.
  • Rinse the chickpeas a colander until the water runs clear. Using a paper towel, dab the chickpeas to dry them.
  • Transfer chickpeas to the baking sheet, add olive oil, cumin, paprika, salt and pepper, and toss until the chickpeas are well coated. Then spread the chickpeas out in a single layer over the baking sheet. Bake chickpeas in the preheated oven for 30-35 minutes, tossing halfway through.
  • Eat immediately while they’re warm, or allow to cool and then store in an airtight container to enjoy later.

Video

Notes

Storage: The roasted chickpeas can be stored in a container for around 4 days at room temperature. Be sure to crack open the container slightly since the air helps them stay crisp.
Freezing Instructions: Allow the chickpeas to cool completely, then place in an airtight container for up to a month. Thaw at room temperature.
Nutritional Data: Please note that the nutrition label provided is an estimate based on an online nutrition calculator. It will vary based on the specific ingredients you use.

Nutrition

Calories: 111kcal, Carbohydrates: 15g, Protein: 5g, Fat: 6g, Saturated Fat: 1g, Sodium: 296mg, Potassium: 153mg, Fiber: 5g, Sugar: 1g, Vitamin A: 139IU, Calcium: 37mg, Iron: 2mg

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

Share this recipe

Share it with the world! Mention @feelgoodfoodie or tag #feelgoodfoodie!

Crunchy snack alternative - garbanzo beans roasted in the oven

Rate and comment

Recipe Rating




Comments

  1. I adapted and altered this recipe for a whole foods plant-based orientation. We do not add bottled oil to the foods we make in our home. The oven roasted chickpeas were crisp and flavorful, and they went well as a salad topper. Thank you for this great idea!
    Dr. John

See All Comments