Roasted Chickpea Snacks

Dear Leah Renee, 

I need a high protein snack that will fill me up and keep me going that’s NOT a protein bar!  I want real food.  Do you have any ideas?!  Thanks! ~Suzi, CA

Tasty, crunchy, healthy, protein & fiber filled!  Meet the chickpea (aka garbanzo beans).  Step aside hummus, there’s more ways to prepare these flavorsome beans.  This little snack packs some punch, and it’s super easy to make.  What’s even better is with just one herb or spice variation, you can change the overall flavor.  If it’s spicy you like, simply add some cayenne.  If it’s an Indian flavor you want, add a little curry powder to the mix.  The choice is yours, and the basics are easy!




  • 1 15-oz container of pre-cooked garbanzo beans. My preference is the one above sold in Whole Foods.
  • 1 ½ tablespoons olive oil **if you prefer, in place of oil, use 1 egg white–even more protein, no fat**
  • ¼ teaspoon sea salt
  • 2 teaspoons of…..whatever herbs & spices you like! (some yummy options: Cumin, Italian blend, Cayenne if you like spicy, Curry powder, Mexican spice mixture)


1. Preheat oven to 400F.

2. Drain and rinse the garbanzo beans in a strainer.  Pat dry.

3.  Toss the chickpeas in a medium sized bowl with the olive oil, sea salt, and spices.

4.  Arrange the chickpeas on a baking sheet (spread out, only one layer).

5.  Bake for about 30 minutes, or until it’s nice and crispy!  Halfway during the process, shake the pan or stir the chickpeas to avoid them from burning.

All done!  Pour them into a bowl and dig in, or divide them into your BPA free snack containers  and take them on the go!

Chickpea pic birdeye

Nutrition facts per serving (rounded): 135 calories, 4g fat, 4g fiber, 4.5g protein.  About 110 calories per serving for the egg white version and 5g protein.

**If you would like a sweet rather than savory version of this snack, you can use 1 teaspoon of cinnamon or pumpkin spice with one teaspoon of honey, stevia, or brown sugar (or both teaspoons of sweetness!)  Your choice!**

Inspired by:

Health Benefits:

  • Garbanzo beans are a great source of folate, also referred to as folic acid, is a B-complex vitamin that allows our nerves to function properly and supports cell production, especially skin cells, and with circulation.
  • Chickpeas can help prevent anemia since it supports red blood cell production.
  • Promotes heart health.
  • An excellent source of manganese, a mineral that our bodies cannot produce ourselves, which helps to protect our cells from free radical damage, help keep bones strong and healthy, and maintain our blood sugar levels.
  • Chickpeas are a good source of iron.

Source: The World’s Healthiest Foods, George Mateljan


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