These oven roasted chickpeas are flavorful and crispy. Ready in 30 minutes and are great to snack on, or they make a delicious vegan protein for salads and sandwiches.
New to chickpeas? Chickpeas are part of the legume family and can be a great option for adding protein into vegetarian or vegan diets. While I’m neither a vegan nor a vegetarian, I do believe in getting a good amount of plant-based foods in my diet. And these easy oven roasted chickpeas make a frequent appearance in our house!
Oven roasted or sheet pan roasted chickpeas, call them what you will, I love adding them to a Ceasar salad, my vegan Mediterranean buddha bowls, a veggie wrap/sandwich (tip: if adding to a sandwich, slightly smush them together), and they make a healthy snack as is.
But wait… are chickpeas and garbanzo beans the same thing? Yes, these are the exact same thing. Some cans will say “chickpeas” and some will say “garbanzo beans” – they are most commonly referred to as chickpeas, but if you see a can that says “garbanzo beans” just know it’s the same thing! Either work for this roasted chickpea recipe.
Why You'll Love These
VEGAN PROTEIN – there are 7 grams of protein in ½ cup, however, when I roast chickpeas, I typically use ½ can for a salad, giving me roughly 12 grams of plant-based protein from the chickpeas.
NUTRITIOUS – chickpeas are nutrient dense; they are a great source of fiber and numerous other vitamins and minerals.
QUICK, EASY, AND VERSATILE – less than 5 minutes of prep, 20ish minutes of roasting, and you’re ready for salads, sandwiches, and/or healthy snacking!
Ingredients
Ingredient Notes
CANNED CHICKPEAS
Clean food tip: because glyphosate can show up in canned chickpeas, I opt for organic. Also, look at the ingredients and ensure there are only chickpeas, water, and salt (no preservatives).
EXTRA VIRGIN OLIVE OIL – you can use either extra-virgin olive oil or avocado oil.
SPICES – I keep it simple in this roasted chickpea recipe with smoked paprika, garlic, and salt, but feel free to play around with other spices. Cumin and chili powder are good options. And if you don't have smoked paprika, regular paprika works!
Clean food tip: To ensure you are getting the highest quality, best flavor, and purest form of spices, I recommend organic. In addition, like most produce, herbs and spices can be treated with chemicals. If it's an option for you, opt for organic.
Step-by-Step Instructions
STEP 1: Drain canned chickpeas and rinse with cold water.
STEP 2: Thoroughly dry chickpeas using a dish cloth or paper towels. Place chickpeas on cloth and pat dry. If you have some extra time, in addition to drying them with a towel, let them air dry for 15-30 minutes.
STEP 3: Place dried chickpeas in a small mixing bowl and add extra-virgin olive oil and spices. Mix, or toss, chickpeas with spices and oil.
STEP 4: Spread chickpeas out on a baking sheet and roast at 375 degrees F for 20-25 minutes. Stir chickpeas half-what through roasting time.
Now enjoy your easy oven roasted chickpeas!
FAQs
No, you can leave the skin on. If any of the skin falls off while you are drying the chickpeas, you can remove those, but no need to remove the skin from any others.
These oven baked chickpeas are done when they are slightly browned, dry, and crisp on the outside.
They are best served right away, but if you have leftovers, they can be stored in an airtight container in the fridge for 3-4 days. Just know they will be less crisp, but will still be delicious.
I love adding these oven baked chickpeas to Caesar salads, they go great with these vegan Mediterranean buddha bowls, or sprinkled on top of my sweet potato chili.
Yes, chickpeas/garbanzo beans are part of the legume (bean) family, so they are naturally gluten free.
Expert Tips + Notes (Secrets to Success)
RINSE THEN FULLY DRY – before tossing chickpeas in oil and spices, you want to rinse and fully dry the chickpeas. I find it best to pat between a dish towel or a couple of paper towels. If you have time, let them air dry for an extra 15-30 minutes after you’ve towel dried them.
DON'T USE PARCHMENET PAPER – the heat from the pan helps to fry the chickpeas and get them crispy. I’m usually a fan of easy clean-up and parchment paper, but trust me, for this recipe you’ll want to skip the parchment, or any lining, on your baking sheet.
ADD SOME DIFFERENT SPICES – I keep this recipe for oven roasted chickpeas simple with just salt, garlic powder, and smoked paprika. But some cumin, onion powder, or even chili powder will be great substitutions or additions. Or just plain old salt and pepper will be delish!
EAT THEM FRESH – oven baked chickpeas are best eaten right out of the oven! As they cool they will lose their nice crispy texture. However, with that said – they are still delicious, just a little more chewy.
More Recipes for You to Try!
If you enjoyed these, try these other vegan food options!
If you make this recipe, please let me know what you think! I would so appreciate you leaving a star rating and/or comment below. And don't forget to share a photo on Instagram or Facebook and mention @CleanPlateMama!
Eat Clean.Be Healthy!
-Sara
Easy Oven Roasted Chickpeas
Equipment
- Mixing bowl
- Baking sheet
Ingredients
- 1 can chickpeas
- 1 tbsp. extra-virgin olive oil
- ½ tsp. fine sea salt
- ¼ tsp. garlic powder
- ¼ tsp. smoked paprika
Instructions
- Preheat oven to 375 degrees F.
- Drain and rinse the chickpeas. Place chickpeas on either a dish towel/kitchen towel (or paper towels), and thoroughly pat dry.
- Place dried chickpeas in a small mixing bowl and mix in the olive oil, salt, garlic powder, and smoked paprika.
- Pour chickpeas on a baking sheet ensuring they are spread out in a single layer.
- Bake for 20-25 minutes, stirring half way through. You'll know they are done when they are browned and crisp on the outside. Don't let them become too dark.
- Remove from oven and enjoy!
Notes
- If you have extra time after towel drying the chickpeas, let them air dry for an extra 15-30 minutes.
- Don's use parchment paper – the heat from the pan helps to fry the chickpeas and get them crispy.
- They are best served right away, but if you have leftovers, they can be stored in an airtight container in the fridge for 3-4 days. Just know they will be less crisp, but will still be delicious.
Leave a Reply