Crispy Roasted Chickpeas with Everything Bagel Seasoning
I LOVE crispy roasted chickpeas…but I find the store-bought ones a wee bit dry sometimes (anyone else???) so I like to make my own. It’s easy…and way cheaper than the ones you buy! Just two simple steps give these crisp roasted chickpeas a crisp exterior and a chewy interior you’ll love.
Chickpeas are honestly one of my favourite plant-based proteins because they’re super versatile. I mean, chickpea flour is one of my favourite things. You can make a chickpea ‘egg’ out of it or turn it into pasta or even use it to add protein and fibre to your favourite baked goods. Chickpeas can transform into chickpea ‘tuna’, creamy hummus or even a salty snack. What’s not to love?
Health Benefits of Chickpeas
I’m not gonna lie, the dietitian in me thinks that crispy roasted chickpeas are kinda the perfect snack. Not only do they taste great, they’ve got a ton of nutrition on deck. A half cup (125 mL) of cooked chickpeas has:
- 4 grams of fibre and almost 8 grams of protein
- 42 mg each of calcium and magnesium for bones, muscles and the nervous system
- 2.5 mg of iron for building red blood cells, and 1.3 mg of zinc for the immune system
- 149 micrograms of folate (critical for healthy blood cells and nervous system)
- 250 mg of heart healthy potassium
Eating more legumes like chickpeas is an important part of a nutrient-dense plant-based diet. I recommend that you consume legumes at least once a day…but if you’re not used to eating such a high fibre food, it’s important that you build up your tolerance slowly! You need to train your gut for high fibre living the same way you train your body for a 10K race. Start with a ¼ cup of beans or lentils daily and work your way up to a full ¾ cup serving as your body adjusts.
How to roast chickpeas so they’re crispy
Roasted chickpeas are kinda like cookies – hear me out! – in that everyone has their favourite texture. Some like em soft. Others, super crispy. My favourite texture has always had a crispy/chewy aspect to it so that’s what I’m going for with this recipe.
- If you’re looking for crispy chickpeas, moisture is your enemy. Be sure to pat them dry very well with a clean tea towel or paper towel.
- In addition to patting the chickpeas dry, you’ll also do a dry roast (no oil!) to help eliminate moisture. I learned this trick from Liz Moody, and it’s genius. I roast my chickpeas at a higher temperature than some others to help you get to the crisp exterior while maintaining a chewy interior.
- Then, you’ll add oil (not too much!), salt and whatever seasoning you like, carefully toss with a spoon and pop em back in the oven for a second roast. Start with the shorter time, test the texture and then keep them in until you reach the texture you like, testing every 3-4 minutes. You might like yours roasted a few minutes more than I do!
How to make homemade everything bagel seasoning
You could add any seasonings you like to the chickpeas. Cinnamon sugar? Curry? How about Everything Bagel Seasoning? Sure, you can buy everything bagel seasoning but you can also make it fresh in like 5 minutes so, why not?
Everything bagel seasoning ingredients
- 1 tablespoons poppy seeds
- 2 tablespoons white sesame seeds
- 1 tablespoon dried minced garlic
- 1 tablespoon dried minced onion
- 1 teaspoon flaked sea salt or coarse salt
Add all the ingredients to a small dry skillet, heat over medium, stirring often, until seeds turn fragrant and golden. Careful…it burns quickly! Transfer immediately to a mason jar and keep on the counter for up to 2 weeks. Sprinkle over EVERYTHING.
Tips + Tricks for Actually Crispy Roasted Chickpeas
- Moisture matters! The more you pat them dry, the crispier they’ll get. Make sure they’re bone dry.
- Do a dry roast! Let the oven do the extra work of drying off the chickpeas before you go putting oil on them.
- Don’t use too much oil! It will rehydrate the chickpeas.
- Eat them quickly, they get less crisp (but no less delicious) as the days go by.
- Keep them at room temperature, not the fridge…they’ll go soft.
How to use roasted chickpeas
On the off chance you don’t devour all of the chickpeas immediately (HIGHLY PLAUSIBLE), there are plenty of ways to use them:
- Use them like croutons in a salad
- Add a protein boost to grain bowls or pasta
- Create a savoury oatmeal (yes really!) with some leftover roasted veggies, oats and chickpeas
Crispy Roasted Chickpeas with Everything Bagel Spice
- 2-14 oz cans chickpeas , rinsed and drained, or 3 cups cooked chickpeas
- 2 teaspoons avocado oil
- 1 tablespoon everything bagel seasoning
- ½ teaspoon iodized salt, fine grain sticks better!
- Preheat the oven to 400° F (200° F) and line a rimmed baking sheet with parchment. Pat chickpeas dry with paper towel or a clean dish towel and spread on the baking sheet. Ensure that there is room around the chickpeas for air flow.
- Bake for 20 minutes (no oil yet!) to dry them out.
- Remove chickpeas from oven, then carefully drizzle over avocado oil, salt and everything bagel seasoning. Use a spoon to toss them a bit in the oil and seasonings.
- Put them back in the oven and bake until golden brown and a bit dried out and crisp, about 10-15 minutes more. You might hear some chickpeas pop.
- Let fully cool on a baking rack. Then transfer to a mason jar, loosely covered on the counter for up to 5 days.