This chickpea scramble will surprise you. It looks too simple, you think. It can’t possibly be as satisfying as an egg scramble, you think. But let me tell you, this protein-packed chickpea scramble is maybe one of my favourite breakfasts ever…and it totally won over our Eat More Plants Challengers too. In less than ten minutes, you can have a hearty, filling plant-based breakfast and you won’t miss the eggs.
You see, I am a fair weather smoothie drinker. If it’s below 12 degrees outside, I want a hot breakfast. I’m also kinda lazy…so I needed a simple recipe for even my busiest mornings. No time consuming additions, suitable only for lazy Sunday brunches. This is a Monday through Friday meal that will supercharge your energy levels.
How to make a chickpea scramble
I’ve seen chickpea scrambles that overcomplicate things. To me, a chickpea is never going to be an egg, no matter how many additions you make. That’s part of it’s charm. In my opinion, all that is really required to make a chickpea scramble is:
- Some oil to cook them in
- A fork to smash them
- Some vegetables to add to the scramble
- Some spices to make the scramble delicious
- Your favourite sides to round out the meal for bigger appetites
Health benefits of chickpeas
Chickpeas are such a versatile food, they are easily one of my favourite plant-based proteins. From a nutrition standpoint, chickpeas offer tons of incredible nutrition benefits. Here are just a few:
- Fibre: chickpeas are a great source of fibre. 3/4 cup (175ml) of chickpeas contains 5.5 grams of fibre, roughly 1/5 of a woman’s daily needs. Fibre helps to feed beneficial gut bacteria, improve elimination, slow blood sugar rise, moderate inflammation and keep appetite in check.
- Protein: the chickpeas in this scramble offer about 10 grams of protein and that’s before you add a slice of sprouted grain bread! That’s enough filling, energizing protein for someone in a smaller body who is less active. Add two slices of sprouted grain toast and you’ve got enough protein for most of us!
- Lower glycemic index: the carbohydrates in chickpeas are slow burn, helping to keep blood sugars, energy levels and appetite on an even keel.
- Minerals for energy, bone health and immune support: Chickpeas contain small amounts of calcium and magnesium, along with reasonable amounts of iron and zinc. These minerals are critical on a plant-based diet, but most of us could use more magnesium.
Low FODMAP substitutions
You might be surprised to know that this chickpea scramble can easily be made low FODMAP! It’s all about minding your serving size and making a couple of swaps:
- Use just 1/4 cup (125ml) of rinsed and drained canned chickpeas. Only canned chickpeas have a low FODMAP serving.
- Enjoy with just 1/8 of an avocado, which is the low FODMAP serving or omit. Add a sprinkle of hemp hearts if you want a bit of extra protein and healthy fats!
- Swap in a low FODMAP bread like Udi’s Classic Loaves or Cobs Low FODMAP loaf.
- Serve with a side of roasted potatoes (FODMAP free) to bulk it up. At a low FODMAP serving size, this will be more of a ‘protein main’ than a full meal.
If you’re the kind of person who rushes out the door and grabs a cafe sandwich, I challenge you to try this one out. You’ll save a ton of money and perhaps even some time…that 7:30AM coffee shop lineup is berserk!
If you try this recipe out, please leave a rating or review, or share it on Instagram and tag me, @desireenielsenrd – I love seeing what you make!
Easy Protein-Packed Chickpea Scramble
- ½ – 398ml can no salt added chickpeas or 3/4 cup cooked chickpeas, drained and rinsed
- 2 large handfuls baby spinach
- 1/2 avocado sliced
- 1 tablespoon extra virgin olive oil
- ¼ teaspoon ground cumin
- ⅛ teaspoon ground turmeric
- ⅛ teaspoon salt use kala namak salt for a more eggy flavour
- In a skillet over medium heat, add olive oil and chickpeas, mashing chickpeas with a fork as they warm. Sprinkle with spices and salt, then add baby spinach and stir through.
- Add a splash of water and cover the skillet with a lid so the spinach can wilt for a minute. Remove lid and serve!
- Enjoy with sliced avocado, hot sauce and 1-2 pieces of toast, depending on how hungry you are.