- September 6, 2022
- by Amy Gorin, MS, RDN
- 0 Comments
Roasted Chickpea Snack Mix
Ready for a roasted chickpea snack mix? This tasty and crunchy snack combo features roasted chickpeas, baked flatbread, and sundried tomatoes.
Make a big batch of roasted chickpea snack mix ahead so you have something healthy to snack on all week long!
Who loves roasted chickpeas? I do! This snack mix is such a fun way to enjoy this nutritious legume.
When roasted, the chickpeas’ nutty flavor really comes to life and they become crunchy, which makes them the perfect snack. Plus, this roasted chickpea snack mix is gluten free!
If you’re looking to switch up your snack routine, give this roasted chickpea snack mix a try. All you have to do is combine the chickpeas with spices, and then roast them and combine them with the rest of the ingredients. The kiddos will love it, too!
Ingredients
The ingredient list for this roasted chickpea snack mix is fairly simple. You’ll love this recipe because it’s so easy to adjust based on your preferences and what you have on hand. Here are the ingredients I used to make it:
Chickpeas: You’ll need one 15.5-ounce can of chickpeas. Opt for canned chickpeas that have no added salt, as this will help keep the sodium content low.
Italian seasoning: After roasting the chickpeas, you’ll mix them with 1 Tablespoon of Italian seasoning. This adds tons of savory flavor! Not a fan of Italian seasoning? That’s OK—you can add any spices and seasonings that you like.
Flatbread: The roasted flatbread makes the chickpea snack mix “chex-mix” like! Simply roast flatbread cubes for 5-7 minutes and combine them with the rest of the ingredients.
If you don’t have flatbread, you could really use any other type of bread that you have on hand. That’s a great way to use up that loaf that’s starting to go stale.
Parmesan: Combine the flatbread with 1 Tablespoon of grated Parmesan before roasting. The cheese enhances the flavor and makes the mix a little more filling. If you prefer a plant-based snack, simply skip the Parmesan or use your favorite vegan cheese.
Sundried tomatoes: Use sundried tomatoes that are sliced and not packed in oil. You’ll mix these with the chickpeas and flatbread in the last step. They add more flavor and nutrition!
Step-by-step instructions
To start, you will need to drain, rinse, and dry the chickpeas. After rinsing, place them on a nonstick cookie sheet that is lined with paper towels. Spread the chickpeas evenly on the towels, and wait about an hour for them to dry.
When they are close to being dry, preheat the oven to 425° Fahrenheit. Once dry, remove the towels from the cookie sheet. Dry the pan and coat with cooking spray.
Next, spread the chickpeas evenly on the cookie sheet. Place in the oven and bake for 40-45 minutes until they are crunchy. Give them a toss every 10 minutes or so to allow them to bake evenly.
Once you’ve removed the chickpeas from the oven and they have cooled down, place them in a medium bowl.
Coat them lightly with cooking spray and then toss with Italian seasoning. Set them aside, and lower the oven temp to 375° Fahrenheit.
Next, recoat the cookie sheet with cooking spray. Using kitchen scissors or a bread knife, cut the flatbread into small pieces. Spread out evenly on the pan, coat with cooking spray, and sprinkle with 1 Tablespoon Parmesan.
Bake the bread until crispy and golden brown, for about 5-7 minutes.
When the bread is done, take it out of the oven. Combine it with the seasoned roasted chickpeas and the sundried tomato pieces. Enjoy!
Pro tip: Double the recipe to prep extra snacks for the week. Just make sure to store in an airtight container!
Recipe FAQ
Yes, roasted chickpeas are still healthy when they are roasted—especially if you make them yourself!
You can make roasted chickpeas healthier by using no-salt-added canned chickpeas and by combining them with other healthy ingredients.
The roasting process does not make chickpeas any less nutritious. Similar to raw chickpeas, roasted chickpeas have protein, fiber, and healthy complex carbs.
Roasted chickpeas are a good source of plant-based protein. In fact, a ½ cup serving of cooked chickpeas provides about 7 grams of protein, making it a good source.
Roasting them brings out extra flavor and doesn’t change the amount of protein that they have.
When stored appropriately, roasted chickpeas will last for 4-5 days at room temperature.
You might find that they lose their flavor over time, but you can fix this by adding some extra Italian seasoning or any other spices that you like before snacking on them.
More delicious snack recipes
Whether you’re looking for something sweet or something savory to snack on…I’ve got you covered! Here are some of my other favorite snack recipes:
- Gluten-Free Power Balls
- Chocolate Almond Butter Protein Balls
- Greek Yogurt Veggie Dip
- Cottage Cheese Dip with Sweet Chips
- Italian Lupini Bean Salad with Crushed Pistachio
This roasted chickpea snack mix checks all the boxes for snacking. It’s healthy, easy to make, has satisfying crunch, and it’s flexible in that you can mix in just about any ingredient! Give it a try and let me know what you think.
Roasted Chickpea Snack Mix
Ingredients
- 1 15.5 ounce can no-salt-added chickpeas drained and rinsed
- Cooking spray
- 1 tbsp Italian seasoning
- 1 flatbread gluten free, if needed
- 1 tbsp grated Parmesan vegan, if needed
- 6 sundried tomatoes (not packed in oil), sliced
Instructions
- Preheat oven to 425° Fahrenheit.
- Place paper towels on a nonstick cookie sheet; spread chickpeas on towels, and allow to dry for 1 hour.
- Remove towels from cookie sheet; dry sheet and coat with cooking spray.
- Spread chickpeas evenly on tray, and bake until crunchy, about 40-45 minutes; toss every 10 minutes.
- Place chickpeas in medium bowl; coat with cooking spray, and toss with Italian seasoning. Set aside. Lower oven to375° Fahrenheit.
- Coat cookie sheet with cooking spray. Using kitchen scissors, cut flatbread into small pieces and place on sheet. Coat with cooking spray, and sprinkle with Parmesan. Bake until crispy, about5-7 minutes.
- Remove from oven, and combine with roasted chickpeas and sundried tomato pieces.
Nutrition
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