Easy Roasted Chickpeas
An excellent source of fiber and protein, roasted chickpeas make a super healthy snack! They’re also budget-friendly and filling, so kids won’t be back begging for more snacks before the next mealtime. This recipe is a perfectly basic first-time recipe. If you’d like to branch out with fun flavors like ranch and barbecue, check out our other post on Roasted Chickpeas, Four Ways.
You’ve heard about the goodness of roasted chickpeas. Now you’re ready to try them for yourself!
With just a few simple, affordable ingredients, you can make your own fresh version of this super snack that’s packed with plant proteins, fiber, healthy carbohydrates, and phytonutrients.
TABLE OF CONTENTS
How to Roast Chickpeas
First, drain a can of chickpeas, spread them on a baking sheet, and pat them dry with a paper towel. The drier, the better! You can even leave the baking sheet out on your kitchen counter for a half hour to let some of the moisture evaporate off.
Roast your chickpeas in a preheated oven for about 30 minutes. We like to cook them at 400 F… not too low and not too high. This helps them cook evenly all the way through.
When the beans are nice and crisp, transfer them to a bowl and add a touch of extra virgin olive oil (if you have an oil mister, this is a great use for it.) Then your seasonings. Toss to combine and serve.
The Key to Getting Super Crunchy Chickpeas
Have you tried making roasted chickpeas before, but ended up with soft, chewy, or soggy beans? This is probably NOT what you were going for.
Here’s the secret to super-crisp beans: leave OFF the oil until the beans are cooked. Oiling the chickpeas BEFORE baking seals in the moisture and prevents those gorgeous garbanzos from developing the crunchy interiors you’re after.
So… roast your chickpeas plain FIRST, THEN add oil and seasonings when you’re done. Easy!
Serving Ideas for Roasted Chickpeas
- Eat them plain
- Toss them on top of a green salad
- Add them to trail mix
- Pack them as a side in a snack box or lunchbox
What Makes Chickpeas So Healthy?
While you’re munching on your savory and addicting chickpeas, take a look at why these humble legumes are so nutritious.
Chickpeas are loaded with protein: 15 grams per cup! Perhaps even more importantly, chickpeas provide your kids with a ton of fiber… fully half the daily recommended amount at 12.5 grams per serving. Most kids need more fiber, and this snack is a completely painless way to do it.
Taking a look at the big picture, legumes like chickpeas can prevent certain long-term diseases like heart disease, cancer, and diabetes. So establish that chickpea habit early!
Tips for Storing Roasted Chickpeas
Even if you make the world’s crispiest chickpeas, you still might find that the leftovers start to soften on day two and beyond. An airtight container can help, but often doesn’t completely prevent them from losing their crunch.
One surefire way to have great leftover chickpeas is to roast them again, just for ten minutes, so they can get their crispiness back. You can even do this in your toaster oven.
Refrigerate your chickpeas if you plan to store them for more than a day or two.
Roasted Chickpeas
Ingredients
- 15 ounce chickpeas (garbanzo beans), canned
- 1/8 teaspoon salt
- 1 teaspoon garlic powder
- 2 teaspoons olive oil
Instructions
- Preheat oven to 375° F. Drain and rinse chickpeas, then pat dry with a paper towel.
- Arrange chickpeas in a single layer on a baking sheet and roast for 30-35 minutes, shaking the pan every ten minutes. They will be golden brown and crunchy on the inside when done, not moist. Watch carefully so they don’t burn.
- In a medium bowl, combine the salt and garlic powder.
- Remove chickpeas from the oven when done and toss with 2 teaspoons of extra virgin olive oil. Immediately toss with seasoning while hot.
- Cool before serving.
Nutrition
Natalie Monson
I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.
Learn More about Natalie
I should try this again. Every time I try roasting garbanzo beans I end up over cooking them. Not a good thing.
I will have to try these again too. I tried a marinated version, which I liked, but my kids didn’t like the flavor much. They love parmesan so hopefully they will give them another shot!
I bought some dry soy beans a few months ago but haven’t used them because I need a good recipe. Any ideas? The roasted chickpeas look really good.
These look good. I love them with a little garlic salt.
Do you mean the roasted soy nuts? Or do you have raw soy nuts? For raw soy nuts, soak them first for 8-10 hours, and then you can roast them.
I am going to try these with some honey, as I dont have any parmesan, but will stock up tomorrow and try with the cheese as well!
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These look good, and I’ve had a can of chickpeas in my cabinet for ages! Think I’ll give it a try. My youngest loves beans and has ever since she could get her hands on them. My oldest not so much, but we keep trying!
This is almost same as our Indian version. Heat little oil in pan, add chopped onions, little red chillis, then add beans. cook closed with little water if needed. Add salt & little shredded coconut . Yum!!
My kids love beans, but I love this idea. And I want to question it’s possibilities… Would this work on soaked, dry beans? Any thoughts on roasting cooked dry beans this way?
Tried it on Great Northern, black beans and kidney beans. They burst open at drying temp of about 220 degrees. Good flavor. Will try again and get back to you in ten years.
I haven’t tried it, but I’m assuming whether you cook the beans yourself, or buy them already cooked (canned) it should be the same.
Wow! That sounds good Selvi.
That’s our motto Gretchen.. Keep trying!
Everything is good with parmesan cheese.. roasted broccoli, noodles, popcorn, and nuts!
I actually wish I had cooked mine longer.
I’ve done soy, but garbanzo is such a great idea!
Great pictures!!!
WOW, I’m so happy I found your site – now I know where to go for kid-friendly meals:) These roasted beans look lovely:)
Would you consider sending this in for the Magic Bullet contest/giveaway on my blog? they’d be perfect for the event!
Excellent tips, even being from 2010 remain very current. I found your site fantastic, beautiful design, I will start to accompany you even being Brazilian!
i’m so glad i found your blog, you have wonderful recipes on here! :))
i wanted to ask you to look up canola oil..
to my knowledge, the best oil is evoo 🙂
coconut oil is really good too 😉
thank you for this blog i’m loving it!
[…] G-Week, I’ve included this link for our roasted Garbanzo beans! It’s delicious, it’s portable, it’s healthy, and my kids love […]
Great flavor! We did sea salt, garlic powder and fake parm cheese. Only wish they were crisper and crunchy. Some were but most were not. Maybe longer on lower temp?
Sounds yummy! I love chickpeas. I’ll be trying this for sure.
What should the end texture be? I feel like I didn’t roast mine long enough (30min) as they weren’t crunchy or crisp and instead were kinda gummy.
I tried this again, kept it at 30 minutes, but increased the temp to 425. Most of them were crunchy for me. Are you drying them well before you begin to roast?
[…] Roasted Chick-Peas […]
I love roasted garbanzo beans but every time I try to make them I end up with them exploding in the oven. I wish I knew what I was doing wrong.
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I’m so glad you like the roasted chickpeas. They really are quite addicting! And the seasonings? Whatever you like. I especially like the Parmesan idea. 🙂
I have tried but they last roasted for a day and thee rest they became mushy/soft next day. What am I doing wrong!? Help!!!
Thanks
Hi Alex – You may not be doing anything wrong. They are crunchiest the first day, and then they start to lose their crisp. I just wouldn’t store in an “airtight container”. Leave them in a bowl on the counter and they will stay a little crispier.
My inlaws buy the dried chick peas and roast them. They soak them in water until they plump back up, then dry them off and roast them in the oven….they taste great!
I was wondering if you know how many carbohydrates are in there. Im a diabetic so need to carb for everything I eat. Thanks!
This is an awesome recepie!!
Its a lot better to eat this than potato chips…
from now on, i will follow your recepies!!!
thank you very much for shearing 🙂
Oscar
This is not that healthy if cooking with olive oil. Olive oil turns into a trans fat at high temperatures. Cooking it with coconut oil if better!
I am going to try these with some honey, as I dont have any parmesan, but will stock up tomorrow and try with the cheese as well! Thanks
Could you do this with all beans?
Could you do this with all beans?
@Jaimee I’ve only tried it with chickpeas. Other beans somehow don’t seem that good!
I’ve used Great Northern white beans with Indian spices. They were better than the chick peas I usually roast. The texture was light and crispy as opposed to hard and crunchy. Both are great and addicting!
Looks great! How long are they good for, where should they be stored?
I love them with a little garlic salt. My girls like them with a little cinnamon and sugar.
I was wondering if you know how many carbohydrates are in there. Im a diabetic so need to carb for everything I eat. Thanks!
Hi Natlia- It would be the same as just regular chickpeas. You can calculate it at nutritiondata.self.com
Good luck!
Hi, I don’t like using canned chickpeas. I have a bag of dried ones though! Do I need to cook them first?
Yes Dana- they would need to be cooked first!
I’ll try to be a delight !
What should the end texture be? I feel like I didn’t roast mine long enough (30min) as they weren’t crunchy or crisp and instead were kinda gummy.
They are always crunchy for me Raquel- I’m not sure how to trouble shoot this. Did you start with canned beans? Were they dry before you started roasting them?
My 1st batch wasn’t done enough either. Now after 20 minutes at 400 degrees, I lightly stir them around on the cookie sheet and put them back for another 10 minutes. Then I repeat and sample every 5 minutes until I get the desired crunchiness. They’ll turn out like the dried or roasted product you buy in the store. Watch them close towards the end – at 400 degrees they can go from done to burned pretty quickly. After they are fully cooled, they’ll store in Tupperware for at least a week.
Thanks Char!
Do you store them on counter for up to a week or do they need to be refrigerated? ??
On the counter is fine Jennifer!
I would like to know the temperature to be roasted at in a convection microwave. This recipe is yummy.
I’m confused. The pictures don’t match the recipe. The pictures say to dry the water off of them, but then coat them in olive oil and spices and THEN roast them. However, the actual recipe you can print says to dry them, roast them, THEN spray with spray (no mention of olive oil) and then toss them with spices. I assume the printed one is correct since you want them dry, but wanted to be sure before I made another batch..
Exactly my issue with this recipe. Very conflicting
It shouldn’t matter- I’ll go back and edit, but this recipe is very forgiving. I’ve done it with just spraying, just drizzling oil, and both. You really can’t mess it up.
I tried these this morning and it was a disaster! I towel dried the beans, tossed with olive oil and placed in the oven. After a few minutes they were literally popping all over my oven! Did anyone else have this problem??? I really want to try these. Now I have to clean my brand new oven once it cools ?
Oh no! this is possibly the most forgiving recipe, and I’ve never done it the same twice. So, I’m not sure what the problem is. Are you using Fahrenheit or Celsius? We’re on Fahrenheit.
Fahrenheit. I followed the directions but in other posts i found online I saw maybe the oven was too hot or too much oil or because the skins were on. I’m not sure but I’m a little nervous to try again. If I loosely put foil over the top would it hinder the roasting process?
It wouldn’t hurt Angie! Definitely a good idea, considering your first attempt! Yikes!
I had the same issue with exploding chickpeas. My Owen is a mess now. Did you figure out how to do it without them exploding all over?
?? The recipe ingredients and steps and temperature are ALL different than the text! You might as well say just try whatever you want! Not impressed…
Hi Lisa,
This is a problem for sure. We have some very old recipes that have gone through several different edits. I’ll take a look at this and see if I can decide the best one to use.
Parabéns pelo texto, adorei o site, já está em meus favoritos, não tinha encontrado ainda um site com esta informação de uma forma fácil de entender.
Obrigada
Fernanda Lins Banco
I love these! I think they will need to grow on the kids, but regardless, they’re going into lunch boxes this week.
The oven roasted version didn’t come out well, but I sautéed these in some healthy oil and they’re fabulous. I tried some paprika and chili powder to add color. My 17 month old eats them like popcorn.
I didn’t get them crunchy, but I’m putting them in my lunchbox anyways. I added paprika instead of garlic powder. It was delicious!
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I used the stovetop method and added salt and pepper. This is my second try as the oven didn’t work for me. The stovetop was better but they were still soft. The kids still thought they were great.
I didn’t find this recipe enjoyable. The beans were just hard and tasteless.
Do you season them after they are done drying with olive oil, or do you season them when they come out and spray with cooking spray and toss in seasoning? Thanks
I like to season my roasted beans after because I think they have more flavor that way.
My whole family loved these! They turned out nice and crispy, possibly because I left them to dry on the counter for about 2 hours before baking them.
I think you should be able to pan fry them with a top since they pop. Using olive oil of course. But if you do the oven thing you should cover them up with foil or use a oven safe pot with top. Then at least if they pop the top will keep in the pot.
Looks so good how long I can keep it in the fridge or can I freeze it?
Hi Aryan, It will last around 4 days in the fridge, but they may lose their crisp. You can re-bake them in your toaster oven for about ten minutes to re-crisp them. I’ve never tried freezing these before, but it sounds like an interesting experiment!
Thank you for the hint of leaving them on the counter to dry a little first plus not to add oil till they are cooked. That made a big difference in the way mine came out.
The pop ups and video I can’t close are ridiculous – I’ll use one of the hundreds of other roasted chickpea recipes on pinterest
Hi! I’m sorry the ads are a pain. I get it. But ads are also a fact of life for us food bloggers. If the ads are really bothering you, all our recipes are on the connected cooking app, Prepear, in a much more user-friendly format. The app is free to download and use: https://www.prepear.com/
Love it, have made it several times, I use black, white pepper mans a tiny onion salt on them only. I don’t like to have to much salt. I keep shanking the pan about every ten minutes, I like real crispy. I don’t use much oil. Turn out perfect every time.
Can I used dry chick peas in packet off shelf?
Cheers
Caroline
Hi Caroline, the chickpeas should be soft and cooked before you roast them. You can use canned, or you can start with dried chickpeas that you boil before roasting.