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in Gluten-Free, Snacks, Vegetarian · February 18, 2021

Crispy Roasted Chickpeas

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These crispy roasted chickpeas (that are actually crispy!) are the perfect savoury snack for those who love the crunch! One of the best things about this recipe is you can swap out seasonings to whatever you have on hand or your preference!

Crispy Roasted Chickpeas 2 Ways!

This recipes includes 2 different spice blends:

  • Everything Bagel Seasoning
  • Cumin Herb Spiced

Choose whichever one you prefer, or use them for some inspiration and feel free to change it up!

Nutrition

Chickpeas (beans in general) are packed with plant based protein and are super high in fibre, which is amazing for gut and heart health.

While beans are super nutritious, one thing to consider is the sodium content of canned beans, or canned food in genera. Just an FYI, I am not knocking canned food- I think canned foods are a great way to get a variety of great foods into our diet in a convenient format year-round.

Did you know that rinsing canned food well before eating actually reduces the sodium content by about 40%!?

If you are watching your sodium intake, reduced-sodium canned foods are widely available now. Or you could do it the old fashioned way – by draining and rinsing them!

Ways to Eat Crispy Roasted Chickpeas

  • Use them as a crunchy salad topping
  • Eat them as a great snack on their own!
  • Use them in your quinoa veggie bowls

How to Cook Crispy Roasted Chickpeas- that are actually super crispy!

Check out the full recipe below for detailed instructions. My two best tips to getting chickpeas that are actually super crispy are:
– Getting them as dry as you can before roasting
– Baking them for a few minutes before you add any oil or seasonings!

I cooked two batches side by side, one without pre-roasting, and one roasted for 5 minutes without any oil or seasonings. The pre-roasted batch was far crispier! This is because pre-roasting them first helps to cook off any excess water to prevent them from steaming! All you need to do is throw them in the oven for 5-10 minutes before adding the oil, then swirl them around on the hot pan for a few minutes to release the trapped steam. Worked like a charm!


Bonus tip: If you only have a small baking sheet, or want to double the batch, use two pans. You don’t want to overcrowd them on the pan because they will end up steaming, not roasting!

If you try this recipe, leave me a star rating and review. I always love hearing from you!

crispy roasted chickpeas baked

Crispy Roasted Chickpeas Two Ways

Andrea Toole
Perfect crunchy chickpeas with two variations of spice blends: Everything Bagel Spice & Cumin Herb Spiced!
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 30 mins
Course Snack
Servings 4

Ingredients
  

  • 1 can (19 oz) chickpeas, drained and rinsed
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • Pinch black pepper

Choose One Seasoning Blend:

    Everything Bagel Seasoning

    • 1/2 tsp poppy seeds
    • 1/2 tsp sesame seeds
    • 1/4 tsp dried onion flakes (or onion powder)
    • 1/4 tsp garlic powder
    • Optional* pinch cayenne pepper

    Cumin Herb Spiced

    • 1/2 tsp cumin
    • 1/2 tsp dried thyme
    • 1/4 tsp dried oregano
    • 1/4 tsp garlic powder
    • 1/4 tsp smoked paprika (or regular)
    • Optional* pinch cayenne pepper

    Instructions
     

    • Preheat the oven to 400F.
    • Drain and rinse the can of chickpeas in a mesh wire strainer. Next, dry the chickpeas using a kitchen towel or paper towel. Drying them well is the key to get super crispy chickpeas! Lay a dishtowel on a flat surface and pour the rinsed beans on the cloth. Roll the chickpeas around on the cloth using the edges of the cloth to dry them on top. Discard the majority of the skins that come off during this process.
    • Spread out the dried chickpeas on an unoiled baking sheet, do not use the oil or seasonings yet. Bake for 5 minutes totally bare- they should turn whiteish. Remove from the oven and swirl the chickpeas around the hot pan for a minute or two releasing the steam. This cooks off excess water so they get super crispy!
    • Add the olive oil, salt and pepper and mix well to ensure they have all been coated. Return to the oven and bake for another 23-25 minutes until they are deeply golden and crispy. Remove from the oven and add your chosen seasonings.
    • Allow them to cool on the pan. Store in a loosely covered bowl at room temperature. They are best eaten within 2-3 days but will last up to 5 days.

    Notes

    Don’t store in an airtight container- they will loose some of their crispiness!
    Previous Post: « Vegan Tempeh Bolognese
    Next Post: Meal Prep Chicken Fajita Rice Bowls »

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    Andrea | Healthy + Easy Recipes
    New! Creamy Lemon Parmesan Pasta Primavera 🍋 T New! Creamy Lemon Parmesan Pasta Primavera 🍋

This vibrant spring meal is the perfect nutritious & delicious dinner using local whole milk to create a creamy, yet light sauce.

As a dietitian I'm always looking for easy ways to add balance to my meals. Whole milk products are a favourite as they contain many good-for-you fats & quality protein which provide lasting fullness & satisfaction!

LIKE & SAVE this post to add to your meal rotation!

Tap the link in my bio to grab the full detailed recipe🥛

Ingredients:
•16 oz dry tagliatelle pasta, or pasta of choice
•1 cup reserved pasta water
•2 tsp olive oil
•1 medium zucchini, sliced into ribbons
•1 medium carrot, sliced or peeled into thin ribbons
•1 large red bell pepper, thinly sliced
•1/2 cup frozen green peas

Creamy Lemon Parmesan Sauce
•2 tbsp olive oil
•3 large cloves garlic, minced
•2 tbsp all-purpose flour
•1 1/2 cups whole milk (3.25% M.F.) *Swap for lactose free milk if needed, it’s just as nutritious!
•1 cup freshly-grated block parmesan cheese, plus more for topping
•1 1/2 tbsp chopped fresh basil leaves, or 1/2 tsp dried basil
•Zest and juice of 1 medium lemon
•Freshly cracked black pepper for topping

Method summary:
1. Cook the pasta in salted water to 2 minutes less than al dente according to the package. Reserve 1 cup of the pasta water before straining.
2. In a large frying pan sauté the veggies in 2 tsp oil for 4-7 minutes.

Sauce:
3. Heat a separate medium saucepan over medium to medium-low heat and add the oil once hot. Add in the garlic and sauté for 30 seconds then whisk in the flour.
4. Whisk the flour and oil constantly for 30-90 seconds until it turns golden brown, careful not to over cook. Once the mixture starts to turn golden brown, gradually whisk in the milk. 
5. Increase the heat to bring the sauce to a rapid simmer then mix in the cheese. Turn down the heat to maintain a gentle simmer stirring frequently for 3-5 mins until slightly thickened. 
6. Mix the basil, lemon zest, juice and the cooked veggies and pasta into the sauce. Add a bit of reserved pasta water for creaminess, if needed. Top with more cheese and black pepper prior to serving.
    A must bake this weekend 🐣🥕 This Carrot Cak A must bake this weekend 🐣🥕

This Carrot Cake Loaf with Cream Cheese Frosting is perfectly moist and made with nourishing ingredients like whole wheat flour & Greek yogurt, apples and carrots.

SAVE & LIKE this post to make later

Grab the full  recipe at my link in bio, happy baking 🥕

Ingredients:

Carrot Cake Loaf
* 1 cup whole wheat flour, spooned and levelled
* 1 tsp baking powder
* 1/2 tsp baking soda
* 1/4 tsp salt
* 1 ½ tsp cinnamon
* 1 tsp ground ginger
* Pinch nutmeg
* 1/3 cup vegetable oil (I used canola)
* 1/2 cup brown sugar
* 2 large eggs
* 1/2 cup plain or vanilla Greek yogurt
* 1 tsp vanilla extract
* 1 ½ cups shredded carrot (from about 1 large carrot)
* 1 small apple, shredded (about 3/4 cup)
* 1/2 cup walnuts, chopped
Cream Cheese Frosting
* 4 oz cream cheese, softened to room temperature (about half of a 250g brick)
* 1/3-1/2 cup powdered sugar (Depending on your sweetness preference)
* 1/2 tsp vanilla extract

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#eastercookies #healthybaking #carrotcake #creamcheesefrosting #healthylifestyle #healthyrecipes #holidaybaking #dietitian #healthysnacks #tiunutritionplan #healthycarrotcake #snackideas #healthyeating #f52grams #wholefoods
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This has quickly become one of my favourite way to eat veggies this spring. This salad is so fresh and packs in so much nutrition on its own, & I love pairing it with some rice noodles to create more of a balanced meal. Plus, everything is better with more carbs 🥖

Peanut Sauce: adds healthy fats (dietary fats are so filling!)
Veggies: add lots of fibre
Edamame Beans: a great source of protein
Rice Noodles: add complex carbohydrates and a little more fibre 

All these nutrients combined create a satisfying, balanced meal that will keep you full for hours. 

LIKE & SAVE this post to make it later, you know I will be!

Ingredients:
* ½ a small purple cabbage, diced
* ½ bunch of kale, finely chopped
* 1 large carrot, grated
* 2 Green onions, chopped
* 1 red pepper, diced
* ⅓ cup fresh cilantro, chopped
* 2 cups edamame beans
* ½ cup roasted, salted peanuts
* Soba noodles or noodles of choice (could even pair with a grain)

Ginger Peanut Sauce
* ⅓ cup natural peanut butter
* 2 tbsp soy sauce
* 2 tbsp honey or maple syrup
* 3 large garlic cloves, minced
* Juice of 2 limes
* 2 tbsp grated ginger
* 3 tbsp water to thin
* Optional: ½ tsp red pepper flakes

Method:
1. Add all your chopped veggies to a large bowl. 
2. Whisk all ingredients for the ginger peanut sauce together in a small bowl, then pour over the vegetables and mix well. 
3.Serve on top of soba noodles (or noodle of choice). 

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#peanutsauce #choppedsalad #healthyrecipes #healthylifestyle #tiunutritionplan #f52community #nutritionplan #wholefoods #popsugarfood #dinnerideas #lunchideas #lunchinspo #healthyeating #goodfoodgoodmood #veggierecipes #plantbasednutrition
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These Banana Oat Chocolate Chip Muffins make the best snacks packed with whole grains like whole wheat flour and rolled oats.

SAVE & LIKE this post to save the recipe for later ❤️

Full recipe also at the link in bio, enjoy 🍌

Ingredients: 
* 3 medium ripe bananas, mashed
* 1 large egg
* 1 tsp ground cinnamon
* 2 tsp vanilla extract
* 3 tbsp olive or vegetable oil of choice
* 1/4 cup honey
* 1 cup whole wheat flour
* 1/2 cup rolled oats
* 1 tsp baking soda
* 1/4 tsp salt
* 1/3 cup chocolate chips Plus more for topping
* Optional 1/2 cup chopped walnuts
Instructions:
* Preheat the oven to 350°F and line or grease 12 muffin tins. 
* In a medium bowl, mash the bananas using a fork until fairly smooth. Crack the egg into the bowl and whisk together.
* Add in the cinnamon , vanilla, honey and oil and mix together well. To the same bowl add the flour, oats, baking soda and salt and mix until just combined, then fold in the chocolate chips and nuts if using.
* Spoon the mixture evenly between the 12 lined muffin tins. Top with extra chocolate chips if desired.
* Bake for 20-22 minutes until the edges are golden brown and the middle is set. Allow to cool for a few minutes in the muffin tin then transfer to a wise cooling rack to finish cooling.
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#healthybaking #tiunutritionplan #popsugarfood #easyhealthysnacks #easyhealthyfood #healthybakingrecipe #bananamuffins #chocolatechipmuffins #bananachocolatechipmuffins #bakedgoods #f52grams #muffinrecipe #muffintime #healthymuffins
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