Next time you’re looking for a budget-friendly plant-based snack that takes just 5 minutes of prep, try Mediterranean Roasted Chickpeas! These crispy chickpeas are bursting with flavor and loaded with plant protein, dietary 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.

As a dietitian, 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. 😊
If you’re looking for more ways to use up that can of chickpeas in your pantry, make a Greek Chickpea Salad with Feta and Tomatoes, Smoky Chickpea Soup or Homemade Mediterranean Hummus.
Jump to:
- What You’ll Love About Mediterranean Roasted Chickpeas
- Video of How to Make Roasted Chickpeas
- Key Ingredient Notes and Substitutions
- How to Make Mediterranean Roasted Chickpeas
- Variations of Roasted Chickpeas
- How to Store Roasted Chickpeas
- Expert Advice
- Registered Dietitian tip
- FAQs
- Looking for More Nourishing Dietitian Recipes?
- Perfect for Pairing
- Looking for Nutrition Education from a Dietitian?
- 📖 Recipe
- 💬 Comments
What You’ll Love About Mediterranean Roasted Chickpeas
Easy - I’m a sucker for recipes that take 5 minutes or less to prep and this chickpea recipe is a perfect example. The less active kitchen time, the better.
Budget-friendly - 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 - this tasty snack doesn’t only deliver on flavor - it's also nutrient-rich. These contain heart-healthy fats, soluble dietary fiber for a healthy gut, plant- protein, and magnesium + B vitamins that support brain health.
Versatile - once you know the base recipe to make crispy roasted chickpeas, you can change it up by trying different seasoning combinations.
Video of How to Make Roasted Chickpeas
Here's a video of how to make Roasted Chickpeas that I hope is helpful! Don't forget to check out the recipe card below for the full recipe.
Key Ingredient Notes and Substitutions
*This Mediterranean Roasted Chickpea recipe is made with simple ingredients. Below are some ingredient notes. Be sure to check the printable recipe card at the bottom for exact ingredient measurements and full recipe.
Chickpeas - chickpeas are legumes also known as garbanzo beans. This recipe uses a can of chickpeas which 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. Here is some extra help for how to cook dried chickpeas if you need.
Extra Virgin Olive Oil - staying true to the Mediterranean flare in this recipe, I suggest using extra virgin olive oil. It's high in oleic acid, a monounsaturated fat that can reduce inflammation and has been shown to improve brain health. Feel free to use avocado oil if you prefer. Olive oil will add a robust flavor while avocado oil is more mild.
Spice Blend - I use a blend of cumin, paprika, garlic powder, and salt and black pepper. Use any combination of spices you prefer! See the “Variations” section of this post for some ideas.
How to Make 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℉ (220°C) and line a rimmed baking sheet with parchment paper. Rinse and drain the chickpeas and dry them 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 in the preheated oven on the middle rack for 20-24 minutes. Oven times will vary. Chickpeas are done when they are a golden brown color.
Step 4 - Enjoy 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!
Variations of Roasted Chickpeas
One of the best parts about making roasted chickpeas at home is that you can easily customize them to your taste by 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.
How to Store Roasted Chickpeas
Room Temperature - 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 Advice
- 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.
Registered Dietitian tip
Chickpeas are legumes and a tasty way to add plant 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. Chickpeas also contain many other nutrients including calcium, B Vitamins, and magnesium that are important for brain health. The key to getting more nutritious foods like legumes in your diet is to make them taste great by using recipes like this one!
FAQs
While healthy means something different to everyone, these are a nutrient-dense option. They are a vegan snack option and are also gluten-free, dairy-free and contain no added sugar, no cholesterol, and very minimal saturated fat.
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. Another option is to serve them with a Yogurt Tahini Sauce and Roasted Cauliflower and Carrots. Or mix them with sweet potatoes for a side dish. You could also 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.
They're on the list of 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.
Looking for More Nourishing Dietitian Recipes?
Here are some other recipes you may enjoy:
Perfect for Pairing
These are my favorite dishes to serve with Mediterranean Roasted Chickpeas:
Looking for Nutrition Education from a Dietitian?
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 can chickpeas, also known as garbanzo beans (15.5 oz-16 oz)
- 1 tablespoon extra virgin olive oil
- ½ teaspoon ground cumin
- ½ teaspoon ground paprika
- ¼ teaspoon garlic powder
- ½ teaspoon salt, more to taste
- ⅛ teaspoon black pepper
Instructions
- Preheat oven to high heat 425℉ (220°C) and line a rimmed baking sheet with greased 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 in the preheated oven on the middle rack for 20-24 minutes. Oven times will vary. Chickpeas are done when they are a golden brown color.
- Enjoy immediately or cool and store in an airtight container or small jar at room temperature for up to 7 days.
Video
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.
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!!