3 Roasted Chickpea Recipes You’ll Want to Snack on Forever (2024)

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We have three deliciously different roasted chickpea recipes for you to choose from, with savory, sweet, mild, and spicy flavor options.


Andrea Beck

3 Roasted Chickpea Recipes You’ll Want to Snack on Forever (1)

Andrea Beck

Andrea Beck served as garden editor at BHG and her work has appeared on Food & Wine, Martha Stewart, MyRecipes, and more.

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Katlyn Moncada

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Katlyn Moncada is the associate food editor at BHG.com, sharing food news and tutorials on becoming better home cooks. She is a writer and editor with nearly a decade of experience in digital media, photography, and video production.

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Updated on June 5, 2023

Reviewed by

Jessica Jones, MS, RD

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Reviewed byJessica Jones, MS, RD

Jessica is a nationally-recognized Registered Dietitian, Certified Diabetes Educator, Writer, Speaker, and Digital Content Strategist. As the co-founder of the wellness content media company, Food Heaven, Jessica creates engaging food and nutrition content for over 80 global corporations, food companies, and media outlets including American Heart Association, Blue Apron, Adobe, Dove, and KitchenAid. Jessica also co-hosts the top 50 nutrition Food Heaven Podcast, which explores the intersections of nutrition, health, and wellness through a social justice lens. With over 3 million downloads to date, the Food Heaven podcast has been a pillar for accessible and inclusive health and wellness insights since 2015. In addition to being a go-to nutrition expert, writer, and columnist for SELF magazine, Jessica is the co-author of the 28-Day Plant-Powered Health Reboot and A Diabetes Guide to Enjoying the Foods of the World.

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Fact checked by

Marcus Reeves

Fact checked byMarcus Reeves

Marcus Reeves is an experienced writer, publisher, and fact-checker. He began his writing career reporting for The Source magazine. His writing has appeared in The New York Times, Playboy, The Washington Post, and Rolling Stone, among other publications. His book Somebody Scream: Rap Music's Rise to Prominence in the Aftershock of Black Power was nominated for a Zora Neale Hurston Award. He is an adjunct instructor at New York University, where he teaches writing and communications. Marcus received a Bachelor of Arts degree from Rutgers University in New Brunswick, New Jersey.

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Something magical happens to chickpeas (aka garbanzo beans) when you roast them. They turn a gorgeous golden brown and get just as crispy as your favorite potato chips. But because they're roasted instead of fried, they're usually healthier than most of the crunchy snacks you'll find at the store. The legume is a good source of plant-based protein and dietary fiber. It also contains other beneficial nutrients such as manganese, copper, zinc, phosphorus folate, and vitamin B6. For an easy, healthy snack to keep on hand when cravings strike, keep some delicious roasted chickpeas in the pantry. Here are some of our favorite roasted chickpea recipes to make at home.

3 Roasted Chickpea Recipes You’ll Want to Snack on Forever (5)

Roasted Chickpeas

If you haven't learned how to roast chickpeas before, these basic oven-roasted chickpeas are a great place to start. Grab a can of chickpeas, drain them and then dress them up with hot pepper sauce, coarse sea salt, and paprika. Spread them out on a large baking pan and after 30 minutes in the oven, you've got crispy roasted chickpeas ready for munching. Each crunchy bite will taste a little fiery, so spice-lovers might have a hard time stopping after just a handful.

Get the Spicy Roasted Chickpeas Recipe

3 Roasted Chickpea Recipes You’ll Want to Snack on Forever (6)

Chile-Cumin Roasted Chickpeas

Want to really amp up the flavor in these chili-roasted chickpeas? Instead of store-bought, try making your own chili powder. Our easy recipe (featured right below the main recipe) takes just a few minutes to stir together and uses dried red chile peppers, paprika, cayenne pepper, and a few other spices to bring the heat. Mix the chickpeas with cumin and onion powder before tossing them in the oven. The result is crispy, crunchy, and spicy chickpeas.

Get the Crispy Roasted Chickpeas Recipe

3 Roasted Chickpea Recipes You’ll Want to Snack on Forever (7)

Rosemary-Roasted Chickpeas

Here are some sweet and spicy roasted chickpeas you won't be able to stop munching on. The chickpeas roast in a mixture of honey, fresh rosemary, and cayenne pepper, so every bite has the spicy-sweet flavors we crave. This recipe makes nine servings and can stay fresh in the fridge for up to three days after roasting, making it easy to grab and go when you need a quick snack.

Get the Herb-Infused Roasted Chickpea Recipe

Don't let the chickpea love stop there! Utilize those crunchy roasted chickpeas in a healthy veggie side dish, as a soup topper, or as a part of your favorite grain bowl. You can also utilize those protein-rich chickpeas in a delicious vegetarian curry or blend them into homemade hummus.

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3 Roasted Chickpea Recipes You’ll Want to Snack on Forever (2024)


Is snacking on chickpeas healthy? ›

They're also very healthy, boasting vitamins, minerals, fiber, and protein. These characteristics may support weight management, blood sugar regulation, and brain health while reducing your risk of chronic ailments like heart disease and cancer.

Does roasting chickpeas destroy nutrients? ›

Additionally, as a result of roasting and milling, the hulls of the chickpea might be partially and/or completely lost. The removal of the hulls causes some reductions in the levels of mineral and dietary fiber.

What snack is made from chickpeas? ›

These roasted chickpeas are a great snack when you're craving chips but want something healthier. They're great on their own, but also yummy on top of a salad.

How healthy are roasted chickpeas? ›

Protein is essential for the human body to perform the most basic of tasks; we cannot function without it. One cup of cooked chickpeas equates to single serving of protein. As if that wasn't enough! Chickpeas are also a great source of folate, antioxidants, B group vitamins, calcium, phosphorous, zinc and magnesium.

Is it OK to eat chickpeas everyday? ›

You can eat at least one serving (28 grams) of chickpeas per day. However, don't eat more than 70 grams a day since that can cause adverse side effects. If you consume too many chickpeas, some side effects you may get include bloating, nausea, and gas. It's important to remember that chickpeas should not be eaten raw.

Do chickpeas spike blood sugar? ›

Chickpeas can positively impact your high blood sugar due to their low GI, high fibre and protein content. However, consuming legumes as part of a balanced meal is essential, as excessive consumption or high-GI ingredients added to chickpea recipes can raise your blood sugar levels.

Can I eat roasted chickpeas daily? ›

Eating a 420g (15-ounce) can of chickpeas every day can be part of a healthy diet, but it's essential to consider overall dietary balance and individual nutritional needs. Chickpeas are nutrient-rich legumes that offer various health benefits, including being a good source of protein, fiber, vitamins, and minerals.

What are the disadvantages of eating chickpeas? ›

Gastrointestinal problems

Raw chickpeas contain toxic substances that do not get digested well. Cooked chickpeas also contain complex sugars, fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which can be difficult to digest and are not completely absorbed by the intestines.

Are roasted chickpeas inflammatory? ›

Rich in protein and fiber, chickpeas are also low-glycemic carbohydrates and full of inflammation-fighting nutrients.

Can you just eat a can of chickpeas? ›

Canned chickpeas are pre-cooked chickpeas. You can eat canned chickpeas straight out of the can! (Just be sure to rinse them off before chowing down to wash out excess sodium) Otherwise, you can roast them or turn them into any number of delicious dishes, like these here.

What can I combine with chickpeas to make complete protein? ›

Originally Answered: How do I make chickpeas a complete protein source? Mix them with either a whole grain or a nut/seed of some sort. Any combination of legumes and whole grains, or legumes and nuts or seeds, will make a “complete” protein that contains all the essential amino acids found in meat or dairy.

Is eating hummus the same as eating chickpeas? ›

Traditional hummus has a fat content 4-5 times that of chickpeas alone (Table 1), which may account for the improved blood glucose and insulin response, since dietary fat delays gastric emptying and therefore slows carbohydrate absorption [32,33].

Can you eat too many chickpeas? ›

The high fiber and carbohydrate content can sometimes lead to uncomfortable gas, bloating, and intestinal distress.

How much roasted chickpeas should I eat? ›

As for chickpeas specifically, they are a nutritious food rich in protein, fiber, vitamins, and minerals. A typical serving size of cooked chickpeas is about 1/2 cup, which provides approximately: Calories: 120.

Are roasted chickpeas better than nuts? ›

The mighty chickpea is crowned the winner! Although both peanuts and chickpeas pack almost equal amounts of protein, chickpeas are lower in saturated fat, higher in fiber, and lower in calories.

Are chickpeas healthy for weight loss? ›

Due to their high-fiber and protein content, chickpeas are excellent for weight loss diets because they keep you fuller longer and control appetite. A study found that women who ate chickpeas instead of white bread, consumed fewer calories at their next meal.

Can I eat chickpeas everyday for weight loss? ›

They can help you lose weight

Chickpeas are high in protein and fibre, and low in glycemic index. All this makes chickpeas great for weight loss, as they promote a feeling of fullness. Not to mention, chickpeas also reduce your appetite and can hence help you achieve your weight loss goals.

Should I eat chickpeas for weight loss? ›

Due to the high fiber and protein content, chickpeas are considered to be great for weight loss. It is said to slow down digestion, improve satiety and keep unhealthy calories at bay. All of these factors help in shedding kilos and maintaining a healthy weight.

What is the healthiest way to eat chickpeas? ›

Toss drained chickpeas straight into soups, salads, grain bowls, and pastas for added nutrients and texture. Or whip them together with fresh lemon juice, garlic, and tahini for velvety, homemade hummus, one of the best ways to make veggies more desirable.


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