FREE 5-Ingredient Recipe EBook

• My Roasted Chickpeas Are Crispy, Spicy, And Totally Snackable
• Ingredients & Substitutions
• How To Make Roast Chickpeas
• My Recipe Tips For The Best Roasted Chickpeas
• Roasted Chickpeas (5 Flavor Variations!) Recipe card
• Seasoning Variations
• More Healthy Snack Recipes
• Recipe Reviews

My Roasted Chickpeas Are Crispy, Spicy, And Totally Snackable

Roasting chickpeas completely transforms them from soft and mild to light, crispy, and packed with flavor. I started making this oven roasted chickpeas (a.k.a. garbanzo beans) recipe when I wanted something healthier than chips but still satisfying. Turns out, all you need are a few pantry staples, a hot oven, and the right seasonings to make a snack that hits all the right notes: crunchy, savory, and super customizable. Here’s why I keep this recipe on repeat:

• Light and crispy texture – These don’t just toast — they crunch. The texture reminds me a little of lupini beans , but with more flavor and less fuss.
• 3 simple ingredients – All you need is chickpeas, oil, and salt. From there, you can go classic or try one of my other seasoning variations below — chipotle is my favorite and what I used for this roasted garbanzo bean recipe!
• Ready in about 30 minutes – They roast up fast, so I can make a batch while dinner’s cooking or just toss them in when I’m craving something savory and crunchy.
• Healthy snack or crunchy topping – I’ll eat them by the handful, but they’re also great in salads , soups , or bowls. They add crunch, fiber, and plant-based protein.

Once you try them, you’ll want to keep canned chickpeas on hand just for this. Make these roasted chickpeas with me and see why they never last long in my kitchen.

“Love these! So easy to make and fun to add different seasonings depending on my mood.” –Donna

⭐⭐⭐⭐⭐

Ingredients & Substitutions

Here I explain the best ingredients for my roasted chickpeas recipe, what each one does, and substitution options. For measurements, see the recipe card .

Basic Roasted Chickpeas:

• Chickpeas – Also called garbanzo beans! I usually grab plain canned chickpeas to keep things easy. Just drain and pat them dry really well so they get crisp in the oven — no need to rinse unless you want to. If you want to use dried chickpeas instead, you totally can (see my tips below for how to prep them).
• Avocado Oil – Helps the chickpeas get golden and crunchy in the oven. I love using avocado oil for its neutral flavor and high smoke point, but olive oil or another heat-safe oil works, too.
• Sea Salt

Chipotle Seasoned Version:

Here’s the spices I add when I want smoky, spicy chickpeas:

• Chipotle In Adobo Puree – Adds bold, smoky flavor and a bit of heat to your oven roasted chickpeas. I blend the whole can of chipotles and sauce so I can spoon out what I need. Just check the label. I look for one without added sugar or weird oils.
• Cumin – I only use a little, but it really rounds everything out. If it feels too spicy, try smoked paprika or chili powder instead for a milder kick.

How To Make Roast Chickpeas

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Dry. Drain the canned chickpeas and pat them dry really well with paper towels.
2. Season. In a large bowl, toss the chickpeas with the oil, chipotle pepper puree, cumin, and sea salt until evenly coated. I like to use my hands or a large spoon to make sure every bean gets some seasoning.
3. Roast. Spread the chickpeas in a single layer on a large baking sheet . Roast in the oven, shaking the pan once or twice during cooking, until your oven roasted chickpeas are golden and crisp (they’ll get even crunchier as they cool).

My Recipe Tips For The Best Roasted Chickpeas

• Chickpeas roast best when they’re as dry as possible. I always drain them well and pat them dry with paper towels before seasoning. If they’re still damp, they’ll steam in the oven instead of getting crispy.
• Want to start with dried chickpeas? Soak them overnight (about 12 hours), then drain, rinse, and simmer for 1.5 to 2 hours until tender. It’s a bit more effort, but the flavor is worth it. When I go this route, I like to double the batch and save the extras for something hearty, like my eggplant casserole .
• If you can only find whole chipotles in adobo, just blend them in a food processor or blender to make your own puree . I do this and store the extra in the fridge to use later.
• Spread the chickpeas out in a single layer on the pan, with a little space between them. If they’re too close together, they won’t roast evenly or get that crunchy texture you want. I use this large sheet pan which gives them plenty of room.
• I roast chickpeas directly on the baking sheet for maximum crispiness. Foil works too, but parchment paper traps a bit more moisture and can slow things down. If you have a good nonstick baking sheet like I do, you really don’t need anything at all.
• How long to roast chickpeas? They usually take 25-35 minutes in a 400 degree F oven, but I check on them every 5 minutes after the 25-minute mark. If they’re still soft after 35 minutes, keep going in 5-minute intervals until they’re just right. Don’t worry if they’re not totally crunchy right away — they crisp up more as they cool.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 15-oz cans Chickpeas (drained and rinsed, and patted dry) ▢
• 2 tbsp Avocado oil ▢
• 1/4 cup Chipotles in adobo (pureed; optional) ▢
• 1 tsp Cumin (optional) ▢
• 1 tsp Sea salt ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 400 degrees F (204 degrees C).
2. In a large bowl, toss the chickpeas with avocado oil, chipotle in adobo puree, ground cumin, and sea salt. (The chipotle puree and cumin are optional. If you can only find whole chipotles in adobo and want to use those, simply puree in a blender or food processor.)
3. Spread the chickpeas in a single layer on a large baking sheet .
4. Roast chickpeas in the oven for 25-35 minutes , shaking the pan a few times along the way, until crispy.
5. Allow roasted chickpeas to cool completely. (They will crisp up more as they cool.)
6. Store in a glass jar or airtight container.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1/2 cup

Makes 3 cups.

• Tips: Check out my recipe tips above to help you get the crispiest texture, the best flavor, and roasted chickpeas that actually stay crunchy.
• Variations: Don’t miss my seasoning variations to make these roasted chickpeas your own — from zesty lemon pepper to bold chili lime, there’s a flavor for everyone.
• Store: Keep roasted garbanzo beans at room temperature for up to 5 days, or in the fridge for up to 10. Just know they’ll soften a bit over time.
• Meal prep: These make a great meal prep snack! I like to roast a big batch and portion them into small containers for grab-and-go snacking all week.
• Reheat: A few minutes in the oven warms them up and brings back a bit of crunch.
• Freeze: They won’t stay fully crispy, but you can freeze them. Freeze on a parchment-lined sheet, transfer to a container, then thaw and reheat to bring back some crunch.

📖 Want more recipes like this? Find this one and many more in my Healthy Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Roasted Chickpeas

Seasoning Variations

• Curry chickpeas – Just skip the chipotle and cumin, and use up to 1 tablespoon of your favorite curry blend on these roasted garbanzo beans instead.
• Taco – Two teasppoons of taco seasoning works surprisingly well here! The mix of smoky chili powder, paprika, oregano, and garlic gives the chickpeas that classic southwest vibe.
• Lemon Pepper – For a zesty twist, I like to use 1-2 teaspoons of lemon pepper seasoning in place of the chipotle and cumin.
• Chili Lime – This one’s bold and tangy! I use 1-2 teaspoons of chili powder, then add a tablespoon of lime juice along with the oil and salt.

More Healthy Snack Recipes

If you loved this roasted chickpeas recipe, here are a few more healthy snack ideas I think you’ll want to keep on repeat too:

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Roasted Chickpeas (5 Flavor Variations!)

My CRISPY oven roasted chickpeas (garbanzo beans) recipe makes a crispy, high-protein snack. Plus I’ve got 5 seasoning ideas to try!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/roasted-chickpeas/

Ingredients

• 2 15-oz cans Chickpeas (drained and rinsed, and patted dry)
• 2 tbsp Avocado oil
• 1/4 cup Chipotles in adobo (pureed; optional)
• 1 tsp Cumin (optional)
• 1 tsp Sea salt

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C).
2. In a large bowl, toss the chickpeas with avocado oil, chipotle in adobo puree, ground cumin, and sea salt. (The chipotle puree and cumin are optional. If you can only find whole chipotles in adobo and want to use those, simply puree in a blender or food processor.)
3. Spread the chickpeas in a single layer on a large baking sheet .
4. Roast chickpeas in the oven for 25-35 minutes , shaking the pan a few times along the way, until crispy.
5. Allow roasted chickpeas to cool completely. (They will crisp up more as they cool.)
6. Store in a glass jar or airtight container.

Maya’s Recipe Notes

Serving size: 1/2 cup

Makes 3 cups.

• Tips: Check out my recipe tips above to help you get the crispiest texture, the best flavor, and roasted chickpeas that actually stay crunchy.
• Variations: Don’t miss my seasoning variations to make these roasted chickpeas your own – from zesty lemon pepper to bold chili lime, there’s a flavor for everyone.
• Store: Keep roasted garbanzo beans at room temperature for up to 5 days, or in the fridge for up to 10. Just know they’ll soften a bit over time.
• Meal prep: These make a great meal prep snack! I like to roast a big batch and portion them into small containers for grab-and-go snacking all week.
• Reheat: A few minutes in the oven warms them up and brings back a bit of crunch.
• Freeze: They won’t stay fully crispy, but you can freeze them. Freeze on a parchment-lined sheet, transfer to a container, then thaw and reheat to bring back some crunch.

📖 Want more recipes like this? Find this one and many more in my Healthy Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)