These simple to make Crispy Roasted Chickpeas are the perfect complement to any salad. They can also be enjoyed on the go as a healthy and filling snack!
These crispy roasted chickpeas are crunchy, savory, and addictive. They are an excellent healthy snack and also make a great party appetizer. Before you know it you will be eating them by the handful!
Chickpeas, also known as garbanzo beans, are one of the most versatile of legumes (same family as beans, lentils, and peas). They have a slight nutty flavor with a grainy texture and can be used in a variety of dishes. For example, they can be blended into a creamy hummus, made into falafel, tossed into salads or pasta dishes, or pureed into soups to add a creamy texture.
Chickpeas have recently grown in popularity with more people incorporating legumes into their diets to reap all the nutritional benefits. Stores sell chickpea pasta, chocolate covered chickpeas, and baked goods made with chickpeas (or chickpea flour). My favorite way to use them is roasted for a crunchy snack or salad topper, as they are a great substitute for traditional croutons.
Like other legumes, chickpeas are high in fiber and protein. One cup of chickpeas contains 15 grams of protein and 12 grams of fiber (that is almost half of the recommended 28 grams of fiber per day). They are also a great protein source for vegetarians, vegans, or omnivores who want to eat less meat.
Chickpeas provide the following essential vitamins and minerals:
- Folate
- Iron
- Phosphorus
- Potassium
- Zinc
- Manganese
Some of the health benefits of chickpeas include:
- Increases satiety, as well as helps aid in weight loss (or maintenance)
- It is a complex carbohydrate, so it is slowly digested which helps keep blood sugar stable
- Helps improve digestion (thanks to all the fiber)
- Also, protects against heart disease (helps balance LDL (‘bad’) cholesterol)
This crispy roasted chickpea recipe can be customized to whatever flavors you like. This recipe is Italian herb, which is a great combination for ‘croutons’ when I add them to salads. Their mild flavor is perfect for a variety of toppings from salty, savory, sweet, or spicy. Just swap out the seasonings to change up the flavor.
Variations of crispy roasted chickpeas:
Parmesan & garlic
Cinnamon & sugar
Garlic, rosemary, black pepper
Chili powder, lime juice, cumin, cilantro
Buffalo sauce
Soy sauce (or teriyaki), sesame oil & grated ginger
Cayenne powder, garlic, paprika
Maple syrup, cinnamon, nutmeg
Curry powder, cumin, garlic, turmeric
These roasted chickpeas are best the same day they are roasted. I have found no matter how I store them they are never as crispy the next day (still yummy, however). UPDATE: If you have leftovers, place in the refrigerator, uncovered in a small dish. They won’t be as crispy as the first day but they won’t get soggy. Although, we never seem to have to store them because we eat them so quickly!
I hope you snack away on these crispy roasted chickpeas or add them to salads, soups, or pastas!
Crunchy Roasted Chickpeas
Ingredients
- 1-15 oz can chickpeas low sodium or no sodium preferred
- ½ Tablespoon light olive oil
- ½ tsp dried oregano
- ½ tsp dried parsley
- ½ tsp garlic powder
- ¼ tsp dried basil
- ¼ tsp freshly ground black pepper
- ¼ tsp sea salt optional
Instructions
- Preheat oven to 400° Fahrenheit. Line a 9x13 baking pan with aluminum foil (or parchment paper) and lightly grease.
- Drain and rinse the chickpeas. Dry chickpeas as much as possible with a paper towel.
- Place the chickpeas into a small bowl. Add the olive oil and lightly stir to wet all the chickpeas. Add the oregano, parsley, garlic powder, basil, and black pepper and stir well.
- Spread the chickpeas onto the prepared baking sheet. Optional: sprinkle the sea salt evenly on the chickpeas
- Bake in the oven for about 30 minutes, stirring every 10 minutes. If chickpeas are not quite crunchy yet, bake for another 10-15 minutes.
- Enjoy! Best if eaten the day they are made.
Nutrition Facts
Check out some of my other favorite snack ideas:
What’s your go to snacks?
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