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Toaster Oven Roasted Chickpeas are going to be your new favorite snack. They’re crispy, crunchy, secretly good for you and so addictive!
If you’re a fan of crunchy flavorful snacks then you’re going to beobsessed with these toaster oven roasted chickpeas.
The snack fan in our house is my husband Tim and he’s been eating these crispy beans warm right off the pan, tossed into salads (think high-protein croutons) and as a topping for avocado toast.
Taking pictures today, I could barely keep him from eating the whole bowl.
I can’t blame him though. They are kind of the perfect snack: All kinds of delicious and good for you too!
The funny thing is, roasting crispy chickpeas in our toaster oven was a little harder than I expected. It actually took me 5 attempts to get the time and temperature just right. But it was totally worth the effort.
~ Hey there Big Oven Cooks, scroll to the end of the post, we’ve included a few tips for you too!~
Yield: 4 Servings
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Crispy, crunchy, and secretly good for you! These little nuggets are great for a quick snack or fun salad topping.
Ingredients
- 1 15-ounce can Reduced Sodium Chickpeas, drained and rinsed
- 1 1/2 teaspoons Grapeseed Oil
- 1 1/2 to 2 teaspoons Seasoning of Choice, like Trader Joe’s Chile Lime Seasoning or Season Salt
Instructions
- Adjust the toaster oven cooking rack to the middle position and preheat to 375°F on the “Bake” setting. Line a rimmed baking sheet with a silicone baking mat.
- Spread the chickpeas onto a clean kitchen towel, pat dry, and discard any loose skins. Arrange beans in an even layer on the prepared pan.
- Roast chickpeas in the toaster oven, stirring or shaking the pan every 10 minutes, until they are crisp and dry, about 30 minutes total. (After 30 minutes, if you’re worried the centers are still chewy, let the chickpeas cool a little and then taste one. If it feels chewy in the middle, pop the pan back in for another 5 minutes.)
- Use oven mitts to remove the hot pan but leave the toaster oven on. Carefully transfer the chickpeas to a bowl. Add the oil and seasoning blend and toss to coat the beans.
- Pour the seasoned chickpeas back onto the pan and roast 5 minutes more.
- Allow the chickpeas to cool slightly on the pan before devouring by the handful.
Notes
Storage
Cool chickpeas completely before storing in a sealed container (like a mason jar) for up to 4 days.
Nutrition Information:
Yield: 4Serving Size: About 1/3 Cup
Amount Per Serving:Calories: 120Total Fat: 2.6gSaturated Fat: 0.2gCholesterol: 0mgSodium: 328mgCarbohydrates: 19.3gFiber: 4gSugar: 3gProtein: 5.3g
Toaster Oven Tips
After all those batches, I learned a few tricks that I’m hoping will help you get the same crispy, crunchy, addictive results with your little oven!
Tip #1 – Line your pan with a silicone baking mat or Silpat. It makes cleanup easy and keeps the beans from getting burnt spots.
Tip #2 – If the pan that came with your toaster oven is a roasting pan (with a raised center and wells around the sides) use a different pan. Our Breville Smart Oven Pro (BOV845BSS) came with a pan like that. As soon as you add the beans they immediately fall to the sides and pile on top of each other.
Just like when making toaster oven roasted broccoli, you want your beans in a single even layer. If the beans are piled up they will steam and turn out squishy and chewy (yuck!).
Tip #3 – Use the middle rack position. On the “Bake” setting the heat in your toaster oven is concentrated at the bottom. Cooking on the middle rack, the heat will not be as intense and won’t burn or overcook your chickpeas.
Tip #4 – Dry roast your chickpeas. This might feel wrong initially (at least it did for me) but the beans crisp up so much better if you roast them without any oil or seasonings at first.
Tip #5 – You can make half a recipe and the cook time won’t change. If you’re cooking for one, using a smaller toaster oven, or just want to experiment with different seasonings feel free to split the recipe! This Spicy Chickpea Edamame Salad Pitas recipe is my absolute favorite way to use up leftover canned chickpeas.
Oven vs. Toaster Oven
I know not everyone is rocking a reliable toaster oven so I threw a couple of pans of chickpeas into our big oven to see if they would cook any differently. Here’s what we learned:
- You don’t need the baking mat if you use a traditional oven. The beans cooked on the uncovered pan did not have any dark burn spots and crisped up fine.
- The chickpeas roasted in our big oven took longer to crisp up. Both of the pans took about 45 to 50 minutes to become completely crisped (aka no chewy middles). Combined with how long the oven takes to preheat, we spent over an hour making these in our big oven.
Looking for more “healthy-ish” snacks? Check out these Crispy Polenta Dippers (in 3 fun flavors), spicy Buffalo Broccoli and Cauliflower Bites with a creamy lightened-up blue cheese dip or everyone’s favorite easy recipe for Roasted Sweet Potato Rounds. They’re all irresistible!
FAQs
If your roasted chickpeas aren't crispy, either they needed to cook longer or they were still damp when you added the oil and put them in the oven. It's important to dry the chickpeas as well as possible if you want them crispy.
Do dried chickpeas need to be soaked before roasting? ›
No, you don't have to soak beans before you cook them. If you forget, you can simply start the cooking process, but expect them to take longer to cook than if you had soaked them first. It can take up to twice the time if you don't soak them first.
Are roasted chickpeas less healthy? ›
Are roasted chickpeas healthy? Chickpeas are very healthy(roasted or boiled or soaked). They contain high amount of minerals(potassium, folate, copper, phosphorus, zinc) along with bit of protein, fibre and fat. So, they are healthy.
Why are my roasted chickpeas popping? ›
As the chickpeas cook (using any method), they will release moisture. This is why they pop and sizzle as they release water during cooking. The more water that is cooked out of them, the crispier they will be.
What happens if you eat too much roasted chickpeas? ›
Chickpeas can often cause bloating and gas, which is why it's key to know your limit. Here's what you need to know about this side effect of eating chickpeas—including how much you should eat—and for even more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.
Can you eat too many roasted chickpeas? ›
You can eat at least one serving (28 grams) of chickpeas per day. However, don't eat more than 70 grams a day since that can cause adverse side effects. If you consume too many chickpeas, some side effects you may get include bloating, nausea, and gas. It's important to remember that chickpeas should not be eaten raw.
Why aren't my chickpeas roasting? ›
If the chickpeas aren't coated in oil, they won't get crispy. Season with salt before going in the oven but DON'T add the spices until the chickpeas are roasted. Roast in the oven for 35 to 45 minutes, or until the chickpeas are golden brown and crispy.
What happens if you don't pre soak chickpeas? ›
Generally, if you did not pre soak the chickpeas, they will take 3 to 4 hours on HIGH or 6 to 8 hours on LOW to become tender. You can shorten the cooking time by preheating the water in the microwave for 4 to 5 minutes before adding to the beans. Pour the dry chickpeas into a saucepan and cover with 3 inches of water.
Are garbanzo beans and chickpeas the same thing? ›
The honest answer—there's no difference between chickpeas and garbanzo beans. They're just two (of many) different names for the same type of pulse. (Pulses are basically seeds of legume plants.) The word chickpea doesn't come from chickens at all—it's an evolution of the plant's Latin name, cicer arietinum.
Are roasted chickpeas anti inflammatory? ›
Ingredients like Greek yogurt, raspberries, chickpeas and garlic are both gut-healthy and anti-inflammatory foods. This means these snacks can help aid in healthy digestion as well as relieve symptoms of inflammation like joint stiffness, mental fog and high blood pressure.
Yes, we can eat roasted chana daily in moderation as part of a balanced diet. Roasted chana (chickpeas) is a good protein, fibre, and essential nutrients source. However, like any food, it's important not to overconsume. Variety in your diet is key to getting a wide range of nutrients from different sources.
Can you eat too many chickpeas? ›
The high fiber and carbohydrate content can sometimes lead to uncomfortable gas, bloating, and intestinal distress.
Does roasting chickpeas destroy protein? ›
No, it does not. If anything, any method of cooking (soaking, boiling, sprouting. steaming etc.) makes the protein more bioavailable!
Why add baking soda when cooking chickpeas? ›
By adding baking soda, you are increasing the pH of the water and making it more alkaline. This helps break down the pectin in the chickpeas which softens their skins better and faster. This is especially important when you are making hummus and want the creamiest consistency possible.
Why can't my stomach handle chickpeas? ›
Chickpeas are made up of oligosaccharides, sugars that are also found in other foods like rye, onions, and garlic. Since they are highly concentrated in chickpeas, a lot of it has to pass through our system, causing longer and more severe bouts of bloating or uneasiness.
Why didn't my chickpeas get soft? ›
If they're still hard after you cook them for an hour, be sure they have enough water to cover them, and simmer until they soften. Taste the water. If it's bitter, rinse the beans, and put in new water.
Why are my chickpeas not getting soft? ›
If you have hard water, your beans may not soften as easily. To help this, cook using broth or bottled water. Add about ¼ teaspoon of baking soda per pound of beans to the soaking water. Add about 2-3 tablespoons of salt per pound of beans to the soaking water.
Why are my chickpeas still hard after cooking? ›
On the other hand, if you plan to add the beans to a salad or stew, you may want them on the firmer side. If your chickpeas are still hard after the cooking time we suggest and you want them to be softer, continue to cook until soft.
Why won't my chickpeas soften? ›
Overnight, With Baking Soda
Cover 1/2 cup of chickpeas with several cups of water in a large bowl, add 1/2 teaspoon of baking soda, and let sit for 12 hours. Many guides will tell you that adding a teaspoon or so of baking soda to soaking water will aid with the softening of dried chickpeas.
