Snap…crackle…POP! Roasted chickpeas! If you are the type of person who prefers savory over sweet, this is your snack! Our roasted chickpeas recipe offers a flavorful, high-protein, and high-fiber snack to keep you satisfied until your next meal. Making your own snacks at home is also a great way to save money and help lower your sodium and added sugar intake.

Roasted chickpeas are super versatile. You can add any seasonings you like to put your own unique twist. We like to keep it simple and low-sodium with some garlic and a little kick from cayenne pepper. Chickpeas are a staple in a Mediterranean diet, so you could also try our No-Sodium Greek Seasoning blend to give roasted chickpeas an extra Mediterranean boost!

The fiber and protein found in chickpeas make this snack a great choice if you are trying to manager your blood sugar levels. This recipe makes 4 servings, and each serving would provide about 32 grams of carbohydrate, 9g fiber, and 11g of protein! This recipe also a great source of iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K. Talk about nutrient-dense!

Hungry for some more savory snacks that are diabetes-friendly? Try our Peanut & Pepitas trail mix next!

Roasted Chickpeas

Course: Appetizers and Snacks
Cuisine: American, Gluten Free, Vegetarian
Keyword: Budget-friendly, Fiber, High protein, Make ahead, Meal prep, Party, Vegan
Cooking Method: Oven
Condition: Dairy Free, Diabetes, Gluten Free, Heart Health, Low Sodium, Nut Free, Vegetarian
Servings: 4 servings


  • 2 cans chickpeas 15 oz, drained
  • 1 Tbsp olive oil
  • 1/2 Tbsp garlic powder
  • 1/2 Tbsp cayenne pepper optional


  • Preheat the oven to 450°F.
  • Drain and rinse the chickpeas, then blot with a paper towel to dry.
  • Mix together chickpeas, olive oil, garlic powder, and cayenne pepper. Lay out on a sheet pan.
  • Bake in the oven for about 30-40 minutes until the chickpeas get the desired crunch. The longer you bake them, the crunchier they will be.


Carbohydrates: 36g | Protein: 11g | Fat: 7g | Sodium: 10mg | Potassium: 392mg | Fiber: 10g
Are you tired of the same old pre-packaged snacks? Not sure what to get at the store to pack in your lunch? How about trying some new recipes to make balanced snacks at home!⁠
The best snacks are balanced with protein and fiber. We love this combination because it keeps you fuller longer, and prevents energy crashes.⁠
Roasted chickpeas are a great snack, because they are a source of protein, fiber. They are great for a snack, or you can use them as your protein to top a salad with! They are super simple to make too. ⁠
Directions: drain and rinse the chickpeas, then blot with a paper towel to dry. Mix together chickpeas, olive oil, garlic powder, and cayenne pepper. Lay out on a sheet pan. Bake for about 30-40 min at 450F.⁠

Please note:

Nutrition info is approximate and may contain errors.

Watch our dietitians Klara and Kaitlin make roasted chickpeas live.
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Rebecca Bitzer loves to empower Registered Dietitian Nutritionists (RDNs) and their clients.  Co-author of Welcome to the Rebelution: Seven steps to the nutrition counseling practice of your dreams and  Taste the Sweet Rebellion: Rebel against dieting.