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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.
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.
RECIPE VIDEO TUTORIAL
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.
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.
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
- 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.
- 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.
- 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.
- 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.
Frequently Asked Questions
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!
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.
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:
- Chickpea Fritters and ratatouille
- Vegetarian Chickpea Soup
- Lebanese Falafel
- Mediterranean Chopped Salad
- Ful Medames
- 30 Recipes with a Can of 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
Video
Ingredients
- 1 15 oz can chickpeas
- 1 tablespoon olive oil
- ½ teaspoon cumin
- ½ teaspoon paprika
- Salt and pepper
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.
Equipment
Notes
Nutrition
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
OMG this is sooooo good I have to buy an air fryer. Even if not very crispy still good! My picky eater son loved it!
Thank you! Glad your son enjoyed it too!
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
I’m glad it still worked! You’re so welcome!
Sounds delicious, love hummus and chickpeas in curries, I am going to try these next. What is zaatar? I haven’t heard of it in Australia, do you have a blend you recommend? thanks
I hope you enjoy it! Zaatar Spice is a Middle Eastern blend popular on flatbreads. It’s made with dried herbs like thyme along with sesame seeds and sumac. It’s just an idea to try. But if you can find sumac, try that!
I did it and they came out perfect!! Thank you!!?
So glad to hear it. Thank you!!
I have dried chick peas. Can I use those?
Yes you can, but you have to make sure to cook the dry chickpeas first.
Here’s a tutorial on how to cook chickpeas:
Hi Yumna,
Thanks a lot for this recipe, love it!
Just wanted to ask you if the 111kcal is for the whole 4 portions or per portion?…
Thanks again !
Magali
That is actually for 1/4 of the can. So the nutrition facts is only for one can and it’s about 275 calories for a can of chickpeas and about 120 calories for the olive oil. I hope that helps!
They were excellent! Definitely adding them to my list of snacks.
Yay! I’m so glad to hear it. Thanks so much sharing!
I make it at least twice a week. It’s become the go to snack! Over butternut squash soup also!
Thank you!
Yum! I love the idea of adding it to butternut squash soup! Thanks so much for sharing!!
Made some roasted chickpeas, had them with yogurt and dried mint. Was totally filling and refreshing.
Oh wow, I love that combination! Thanks for sharing 🙂
Yum so excited to try these – my family LOVES chickpeas. Thanks Yumna!
Yay! I hope you like them!! Thank you 🙂
Hi can you use the dry chickpeas for this recipe?
Yup, you definitely can! Just soak them overnight, dry them and them roast according to instructions!
These were so fun to crunch on! I made so much I ended up adding them to my salad 🙂
Yay! Glad to hear it! And what an awesome idea adding them to your salad 🙂