Next time you’re looking for a healthy snack that takes just 5 minutes of prep, try Mediterranean Roasted Chickpeas! These crispy chickpeas are bursting with flavor and loaded with plant-based protein, fiber and antioxidants.
Eat as a savory snack on their own, serve as a side dish, or throw on top of a Mediterranean Bowl or salad with tahini yogurt dip!
If you’re looking for more ways to use up that can of chickpeas in your pantry, make Chickpea Soup or homemade hummus! Looking for other healthy snack ideas? Make Dill Pickle Popcorn - perfect for any pickle lover and so much fun to make on the stovetop.
I’ve been making roasted chickpeas for a long time, and this Mediterranean inspired recipe is my favorite way to eat them. The perfect snack for any time of year. 😊
Jump to:
- What You’ll Love About Mediterranean Roasted Chickpeas
- Ingredients for Mediterranean Chickpeas
- Instructions for Mediterranean Roasted Chickpeas
- Substitutions for Mediterranean Roasted Chickpeas
- Variations of Roasted Chickpeas
- Storage
- Expert tips
- FAQs
- Related
- Looking for Nutrition Education?
- 📖 Recipe
- 💬 Comments
What You’ll Love About Mediterranean Roasted Chickpeas
EASY - y'all know I’m a sucker for sharing recipes that take 5 minutes or less to prep. This chickpeas recipe is a perfect example of that! Less active kitchen time = more free time to come up with new recipes for you. 😊
INEXPENSIVE - when it comes to a crunchy snack that won’t break the bank, these are ideal. Canned chickpeas are easy to find and cheaper than other proteins.
NUTRITION - as a dietitian, I love that this is a tasty snack that doesn’t only deliver on flavor! It is also nutrient-rich and contains heart healthy fats, soluble dietary fiber for a healthy gut, plant-based protein, and magnesium + B vitamins for brain health.
VERSATILE - one of my favorite things about crispy roasted chickpeas is that once you know the base recipe, you can change it up by trying different seasoning combinations.
MEAL PREP - make ahead of time and have a Mediterranean Chickpea Bowl with Tahini Yogurt Sauce and Quinoa Salad for your next meal!
Ingredients for Mediterranean Chickpeas
*Be sure to check the recipe card at the bottom for exact ingredient measurements and full recipe.
This Mediterranean recipe is made with 3 basic wholesome ingredients: canned chickpeas, extra-virgin olive oil, and spices. So let's get into it!
Chickpeas - also known as garbanzo beans. This recipe uses a can of chickpeas. Canned chickpeas are pre-cooked so all you need to do for prep is rinse them. If you prefer to use dried chickpeas, cook them first and be sure to dry them before roasting. Quick tip: Chickpeas = garbanzo beans. They are different names for the same legume.
Extra Virgin Olive Oil - staying true to the Mediterranean flare in this recipe, I suggest using extra virgin olive oil. Extra virgin olive oil is high in oleic acid, a monounsaturated fat that can reduce inflammation. It’s been shown to improve brain health, too!
Cumin - a slightly sweet and nutty spice.
Paprika - to add a mildly smoky component.
Garlic Powder - just a little bit adds so much flavor.
Salt and Black Pepper - kosher salt and black pepper are the best way to tie the other flavors together.
Instructions for Mediterranean Roasted Chickpeas
*Below are the instructions for how to make Mediterranean Roasted chickpeas with some visuals that I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
Step 1: Preheat oven to high heat 425℉ and line a rimmed baking sheet with parchment paper. Rinse and drain chickpeas. Dry chickpeas with a paper towel or dish cloth. Discard the chickpea skins that come loose.
Step 2: In a small bowl, toss the chickpeas with extra virgin olive oil and spice blend including salt, pepper, cumin, paprika, and garlic powder until well coated.
Step 3: Place the chickpeas on the large baking sheet in a single layer and roast chickpeas in the preheated oven on the middle rack for 20-28 minutes. Oven times will vary. Chickpeas are done when they are a golden brown color.
Step 4: Eat the oven-roasted chickpeas immediately or cool and store in an airtight container or small jar for up to 7 days at room temperature.
Hint: The trick to crispy chickpeas is to rinse and dry them before adding the oil and spices!
Substitutions for Mediterranean Roasted Chickpeas
- Chickpeas - feel free to use dried chickpeas instead of canned! You can find a guide to cooking dried chickpeas from fellow food blogger, Inspired Taste.
- Oil - using extra virgin olive oil in practically everything I cook is one of my favorite things about following a (mostly) Mediterranean diet. But if you prefer avocado oil, that totally works here too and is a heart healthy oil. Olive oil will add a robust flavor while avocado oil is more mild.
- Spices - use any combination of spices you prefer! See the “Variations” section below for some ideas.
Variations of Roasted Chickpeas
You can easily customize this recipe using different spices. Below are some examples, but feel free to get creative!
- Spicy - add chili powder, cayenne pepper, or red pepper flakes to spice things up!
- Italian - enjoy your Mediterranean dishes with flavors of Italy? Use dried oregano, thyme, basil, or Italian seasoning.
- Fancy - if you want to up-level these chickpeas, add sesame seeds and serve them with fresh vegetables and a Tahini Yogurt Dip.
Storage
Store roasted chickpeas in an airtight container or small jar at room temperature for up to 7 days. Store with the lid loosened to allow air to circulate. This will help them maintain their crispiness.
I do not suggest refrigerating or freezing this recipe.
Expert tips
- Rinse and dry the chickpeas before adding oil and spices. This will help create the crispy texture that makes them so delightful to crunch on.
- While you don’t have to remove the skin from every chickpea, remove the skin that comes loose when you dry them!
- Since oven temperatures vary a bit, be sure to check the chickpeas around 20 minutes and every couple of minutes from there to avoid burning them.
- I don’t suggest using low sodium chickpeas unless you are watching your salt for a medical reason. I tried using low sodium chickpeas and they turned out bland. If you are limiting your sodium intake and use low sodium chickpeas, double up on the other spices or add ½ teaspoon of Italian seasoning!
FAQs
From a nutritional perspective, these are a nutrient-dense vegan snack option. While healthy means something different to everyone, these are gluten-free, dairy-free, contain no added sugar, and are rich in nutrition.
Chickpeas are legumes and a tasty way to add plant-based protein to your diet. In fact, they contain 12 grams of protein per cup...as much protein as 2 large eggs! In addition to protein, chickpeas contain a soluble dietary fiber called raffinose that has been shown to support gut health and lower cholesterol. Besides being a great source of fiber and protein, chickpeas also contain many other nutrients including calcium, B Vitamins, and magnesium that are important for brain health. Legumes have also been shown to support hormone health. Roasting chickpeas is my favorite way to eat them!
Yes! Store roasted chickpeas in an airtight container or small jar at room temperature for up to 7 days. Store with the lid loosened to allow air to circulate. This will help them maintain their crispiness.
When it comes to serving roasted chickpeas, the options are endless. Here are some suggestions: add them to a Mediterranean Bowl with quinoa and fresh veggies including cherry tomatoes, cucumbers, red bell peppers and red onions. Add creamy feta and your favorite dressing. Mix with sweet potatoes for a side dish. Or simply serve with a drizzle of olive oil and freshly grated parmesan cheese as part of a mezze platter.
I haven’t made these in the air fryer myself, but according to Skinny Taste, you can air fry them at 380 degrees F for 12-15 minutes, shaking halfway through!
If you don’t feel like making roasted chickpeas, you can buy them in the snack aisle at the grocery store or on Amazon. My 2 favorite brands are Biena and Saffron Road.
Read next: Snacks I enjoy regularly as a dietitian.
Garbanzo beans and chickpeas are different names for the same legume. They can be used interchangeably so look for either name when doing your grocery shopping to make roasted chickpeas.
Related
Looking for other nourishing recipes? Try these:
Looking for Nutrition Education?
Here are some of my educational posts you may enjoy:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram....I LOVE knowing there’s people out there trying out my recipes! 🙂 IG: @mallorythedietitian.
📖 Recipe
Mediterranean Roasted Chickpeas, Easy Crispy Snack
Equipment
- 1 colander
Ingredients
- 1 (16 oz) can chickpeas or garbanzo beans
- 1 tablespoon Extra Virgin Olive Oil
- ½ teaspoon ground cumin
- ½ teaspoon ground paprika
- ¼ teaspoon garlic powder
- ¼ teaspoon salt to taste
- ⅛ teaspoon black pepper
Instructions
- Preheat oven to high heat 425 ℉ and line a rimmed baking sheet with parchment paper. Rinse and drain chickpeas. Dry chickpeas with a paper towel or dish cloth. Discard the chickpea skins that come loose.
- In a small bowl, toss the chickpeas with extra virgin olive oil and spice blend including salt, pepper, cumin, paprika, and garlic powder until well coated.
- Place the chickpeas on the large baking sheet in a single layer and roast chickpeas in the preheated oven on the middle rack for 20-28 minutes. Oven times will vary. Chickpeas are done when they are a golden brown color.
- Eat the oven-roasted chickpeas immediately or cool and store in an airtight container or small jar at room temperature for up to 7 days.
Notes
- Rinse and dry the chickpeas before adding oil and spices. This will help create the crispy texture that makes them so delightful to crunch on.
- While you don’t have to remove the skin from every chickpea, remove the skin that comes loose when you dry them.
- Since oven temperatures vary a bit, be sure to check the chickpeas around 20 minutes and every couple of minutes from there to avoid burning them.
- Quick tip: Chickpeas = garbanzo beans. They are different names for the same legume.
- Chickpeas are legumes that contain plant-based protein.
- There are 12 grams of protein per cup of chickpeas (as much protein as 2 large eggs)!
- They contain a soluble fiber called raffinose that has been shown to help with gut health and lowering cholesterol.
- Chickpeas are a source of calcium, B Vitamins, and magnesium.
- Legumes have been shown to help with blood sugar regulation, brain health and hormone health.
Erica
SO SIMPLE AND SO CHEAP! I've made them twice this week already because my kids finished the first batch in a day. Thanks for sharing!
Mallory
Thank you so much for taking time to leave a review!! 🙂 I am so happy to hear that you loved and the kiddos enjoyed them and are already having them on repeat!!