Crunchy Roasted Chickpeas Two Ways

All you need is chickpeas and an oven to make this healthy vegan snack. 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. [For more info about protein, check out The No-Brainer Nutrition Guide For Every Runner.]

Regardless, I love snacks like Crunchy Roasted Chickpeas.

Why snacking is 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.

What makes 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 phosphorous.

Ways to use chickpeas

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.

Healthy snack options

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
Print

Salt & Pepper Roasted Chickpeas

Course Snack
Prep Time 2 minutes
Cook Time 35 minutes
Total Time 37 minutes
Servings 4
Author Natalie Rizzo, MS, RD

Ingredients

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

Instructions

  1. Preheat oven to 375 degrees.
  2. Rinse and drain chickpeas. Lay on a paper towel and pat dry.
  3. Combine the chickpeas, oil, salt, and pepper in a bowl and stir.
  4. Coat a baking sheet with cooking spray. Spread chickpeas evenly on baking sheet and place in the oven.
  5. Bake for 30-35 minutes or until crispy. Cooking times may vary based on ovens.

Recipe Notes

PIN THESE RECIPES FOR LATER!
Two recipes for crunchy roasted chickpeas: salt & pepper and BBQ

5 from 12 votes
Print

BBQ Crunchy Chickpeas

Course Snack
Prep Time 2 minutes
Cook Time 35 minutes
Total Time 37 minutes
Servings 4
Author Natalie Rizzo, MS, RD

Ingredients

  • 1 15-oz can of chickpeas
  • 1 tablespoon Canola or vegetable oil
  • 1 teaspoon BBQ seasoning
  • Salt and pepper to taste

Instructions

  1. Preheat oven to 375 degrees.
  2. Rinse and drain chickpeas. Lay on a paper towel and pat dry.
  3. Once dry, combine the chickpeas, oil, and BBQ seasoning in a bowl and stir.
  4. Coat a baking sheet with cooking spray. Spread chickpeas evenly on baking sheet and place in the oven.
  5. Bake for 30-35 minutes or until crispy. Cooking times may vary based on ovens. Season with salt and pepper to taste.

Recipe Notes

 

ConvertKit Form

38 Comments

  • Reply
    aspoonfulofnature
    April 7, 2015 at 5:27 am

    yummy!! these look delicious and so easy

    https://aspoonfulofnature.wordpress.com/

    • Reply
      Nutrition a la Natalie
      April 7, 2015 at 1:21 pm

      I was surprised how easy they are!

    • Reply
      Julia
      May 10, 2015 at 10:31 am

      So, they don’t first need to be soaked in water overnight?

      • Reply
        Nutrition a la Natalie
        May 10, 2015 at 11:42 am

        Not if you use canned chickpeas. You will have to soak them if you use dried beans.

  • Reply
    Julie @ RDelicious Kitchen
    April 7, 2015 at 7:13 am

    love roasted chickpeas! Never tried a BBQ flavor with them before.. sounds awesome!

  • Reply
    Strength and Sunshine
    April 7, 2015 at 4:07 pm

    My favorite homemade snack!

  • Reply
    Sonali- The Foodie Physician
    April 15, 2015 at 12:39 am

    I love roasted chickpeas and your 2 versions sound delish!

  • Reply
    Aurelia
    April 18, 2015 at 5:51 am

    Do you add cooked chickpeas or dry grains?

  • Reply
    Stephanie
    April 18, 2015 at 9:51 am

    Can you use olive oil?

    • Reply
      Nutrition a la Natalie
      April 18, 2015 at 11:53 am

      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.

  • Reply
    Lisa Carr
    April 20, 2015 at 3:19 pm

    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

    • Reply
      Nutrition a la Natalie
      April 20, 2015 at 3:30 pm

      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.

  • Reply
    Ebe
    April 20, 2015 at 7:26 pm

    I liked your chickpeas recipe and I’m baking it as I write to you. Thanks!

  • Reply
    Sweet Orange Glazed Brussels Sprout Flatbread | Nutrition à la Natalie
    May 11, 2015 at 4:29 pm

    […] to create a Sweet Orange Glazed Brussels Sprout Flatbread. I topped the flatbread with some of my crunchy salt and pepper chickpeas. Not to toot my own horn, but this is one of my best recipes to […]

  • Reply
    Dave @ Weight Loss Bro’s
    June 2, 2015 at 2:25 pm

    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 😀

    • Reply
      Nutrition a la Natalie
      June 8, 2015 at 11:36 am

      This is actually my easiest and most popular recipe. I don’t think you will be disappointed.

  • Reply
    30-Day Healthy Living Challenge: Day 4 | Nutrition à la Natalie
    January 4, 2016 at 7:04 am

    […] Vegetable & Rice Soup Faux Meat Sauce Tofu Nuggets with Sriracha Dipping Sauce Inside Out Veggie Pizza Farrotto Roasted Herb & Cauliflower Mash Cinnamon Roasted Almonds Crunchy Chickpeas […]

  • Reply
    5 Healthy Super Bowl Swaps - Toby Amidor Nutrition
    February 6, 2016 at 1:52 pm

    […] this: Roasted Crunchy Chickpeas by Natalie Rizzo, MS, RD of Nutrition á la Natalie This high protein snack is so easy to make and […]

  • Reply
    Give Your Body A Protein Boost With These 10 Healthy Snacks : Outsiding
    June 4, 2018 at 1:28 pm

    […] is my favorite go-to weekday snack. Made simply with chickpeas, oil and some spices, these crunchy chickpeas serve up six grams of […]

  • Reply
    Give Your Body A Protein Boost With These 10 Healthy Snacks | Farm Stands
    June 4, 2018 at 2:35 pm

    […] is my favorite go-to weekday snack. Made merely with chickpeas, oil and a few spices, these crunchy chickpeas serve up six grams of […]

  • Reply
    Give Your Body A Protein Boost With These 10 Healthy Snacks – Deecarpenter
    June 5, 2018 at 2:42 am

    […] is my favorite go-to weekday snack. Made merely with chickpeas, oil and a few spices, these crunchy chickpeas serve up six grams of […]

  • Reply
    Give Your Body A Protein Boost With These 10 Healthy Snacks | Fitkonek
    June 5, 2018 at 7:08 am

    […] is my favourite go-to weekday snack. Made merely with chickpeas, oil and a few spices, these crunchy chickpeas serve up six grams of […]

  • Reply
    Give Your Body A Protein Boost With These 10 Healthy Snacks | Fitness Health Yoga
    June 6, 2018 at 12:54 pm

    […] is my favorite go-to weekday snack. Made merely with chickpeas, oil and a few spices, these crunchy chickpeas serve up six grams of […]

  • Reply
    Tawnie Kroll
    November 20, 2018 at 2:21 pm

    5 stars
    I loved how simple and easy these were to make!

  • Reply
    Meme
    November 24, 2018 at 9:30 am

    5 stars
    I love chickpeas and roasting them is always so easy! My favorite were the BBQ ones!

  • Reply
    Liz Shaw
    November 26, 2018 at 1:07 am

    5 stars
    This is my kind of snack- thanks for sharing!

  • Reply
    Lindsey
    November 26, 2018 at 8:34 am

    5 stars
    One of my favorite snacks! Made the BBQ for my husband and he loved them!

  • Reply
    Emily Kyle
    November 26, 2018 at 10:28 am

    5 stars
    I am obsessed with crunchy chicpeas, and your BBQ ones? SO Good!!

  • Reply
    Lorie
    November 26, 2018 at 8:46 pm

    5 stars
    All about BBQ everything so these are alllllll mine!

  • Reply
    Alex
    April 17, 2019 at 8:27 am

    I love it. I make my day !

  • Reply
    Tom
    April 17, 2019 at 8:28 am

    Simple and delicious!

  • Leave a Reply

    This site uses Akismet to reduce spam. Learn how your comment data is processed.