Simple Roasted Chickpeas (Garbanzo Beans)

gluten free, dairy free, vegetarian, vegan, chickpeas, garbanzo beans, roasted, cayenne, chipotle, olive oil

It’s been several years since I saw a post on the celiac listserv on roasted chickpeas. At that time, I’d only enjoyed chickpeas (also known as garbanzo beans) occasionally in salad or in the form of hummus. I was curious. I immediately thought that roasted chickpeas would be an easy way to get in a good amount of protein, not to mention fiber. (One serving of chickpeas—1/2 cup—yields 6 grams of protein and 5 grams of fiber, with no fat or sugar.) I was less certain about how good the roasted chickpeas would taste. The instructions were pretty simple: rinse and drain chickpeas, drizzle with olive oil, sprinkle with seasoning of choice, and roast. The person who posted also mentioned sea salt and a tiny bit of cayenne pepper. That certainly sounded like a combination I would like: olive oil, sea salt, and cayenne pepper. I made the roasted chickpeas and loved them.  Of course, I only had to mention the olive oil component in my raves to one friend to enlighten her on the goodness of these chickpeas. Her “duh”-type response was, “Well, of course, they’re good. Olive oil makes everything taste good.” I had to admit she had a point, but it’s also the crispy outside of the “oiled” chickpeas (contrasted with a giving middle) plus the salty bite that makes these roasted chickpeas taste so darned good.

If I’m looking for a healthy snack or feel like I need an energy boost, these roasted chickpeas call my name. Loudly. After several days of somewhat indulgent eating in Asheville (more to come on that trip soon), roasted chickpeas were the perfect snack after work today. I love eating these for breakfast, or as part of my lunch or dinner for that matter. I like them best right out of the oven—barely cooled enough to eat. But, I will eat them cold or at room temperature, too. There is no bad way or time to eat them in my opinion. Feel free to experiment with seasonings. I will tell you that I’ve tried fresh, minced garlic on these and didn’t care for that ingredient. Don’t get me wrong … I love garlic, but the fresh minced garlic took away a bit of the crispness and too much of the bite in my opinion. I may try garlic salt or some garlic olive oil eventually, but this simple recipe is pretty hard to beat “as is.” Of course, it’s a naturally gluten free recipe … so gfe.

gluten free, dairy free, vegetarian, vegan, chickpeas, garbanzo beans, roasted, cayenne, chipotle, olive oil

Simple Roasted Chickpeas (Garbanzo Beans)
  • One can of chickpeas (about 16 ounces)
  • 1 tbsp olive oil (or more to taste)
  • ½ tsp sea salt (to taste)
  • ½ tsp cayenne pepper (to taste)
  1. Preheat oven to 450 degrees Fahrenheit. Line baking sheet with foil.
  2. Drain chickpeas. Rinse chickpeas thoroughly. Drain.
  3. Spread chickpeas on baking sheet. Drizzle with olive oil. Sprinkle with sea salt.
  4. Sprinkle with cayenne pepper (or chipotle, Old Bay, etc.). Stir with spoon until evenly coated with oil and spices.
  5. Bake 15 to 20 minutes to desired crunchiness.
Rinsing the chickpeas eliminates the sodium from the water in the can before you add healthy sea salt. Some folks roast chickpeas at a slightly lower temperature like 425 degrees or 400 degrees, but I like mine super crunchy. Be sure to check on them frequently close to the end as I do though. (I haven’t developed a fondness for burned chickpeas yet.) I usually check at 15 minutes and then give them one more quick stir. Some of the chickpeas may even pop and split open towards the end. That makes the chickpeas even better in my opinion as you end up with more crunchy surfaces. I’m not usually a fan of very spicy foods, but I love these cayenne-spiced chickpeas. They can be quite addictive actually.


gluten free, dairy free, vegetarian, vegan, chickpeas, garbanzo beans, roasted, cayenne, chipotle, olive oil

Shortly after I began enjoying roasted chickpeas, recipes seemingly popped up everywhere. Here are some links to other recipes for roasted chickpeas from some of my favorite blogs.

Robin (Big Red Kitchen)

Kalyn (Kalyn’s Kitchen)

Ricki (Diet, Dessert, and Dogs)

Cathy (Noble Pig) 

Like the idea of roasted chickpeas, but want something more? In that case, you might want to check out Iris’ (The Daily Dietribe) Roasted Chickpea and Mushroom Soup.

How about you? Have you roasted chickpeas yet? If so, how do you like to season yours? If you have a recipe for gluten-free roasted chickpeas on your blog, let me know in comments and I’ll add it to the links above.

Last, the announcement on the latest cookbook giveaway is up over at my Out and About page!

Not just gf, but gfe!

This post is linked to Slightly Indulgent Tuesdays, Tempt My Tummy Tuesday, Real Food Wednesdays, Pennywise Platter Thursday, Gluten-Free Lifestyle Blog Carnival, Friday Foodie Fix–Chickpeas, and 5-Ingredient Mondays.

Not just gf, but gfe!

Full Disclosure/Disclaimer: This post may contain one or more affiliate links. If you purchase through them, your cost will always be the same, but I will receive a small commission. Thanks for the support! Read the full disclaimer here.


71 Responses to “Simple Roasted Chickpeas (Garbanzo Beans)”

  1. Lauren on April 13th, 2010 12:17 am

    I love chickpeas but had never thought to roast them! What a great idea =D.

    • Shirley on April 13th, 2010 8:46 am

      Hi Lauren–Since you’re a chickpea lover, I bet these roasted ones will become a new fave! Love the look of your new site, dear! Way cool! :-)


  2. Marilyn on April 13th, 2010 12:50 am

    This sounds delicious! I have to share my all-time favorite recipe using chickpeas with you.

    • Shirley on April 13th, 2010 8:48 am

      Hi Marilyn–So nice to see you again! :-) I’m a fan of Molly’s over at Orangette, but wasn’t familiar with that recipe. Oh my gosh, yes, I can see that quickly becoming a favorite. Thank you so much for sharing the link! Have you read Molly’s book, A Homemade Life? It really is wonderful.


      • Marilyn on April 13th, 2010 11:15 am

        Hi Shirley – The Hubster gave me Molly’s book for Christmas & it quickly became a favorite. Love her writing style.

        I usually make up a triple batch of this salad & we eat it all week – makes a great breakfast, lunch, dinner, snack…….anytime! Please let me know how you like it.

        • Shirley on April 13th, 2010 8:06 pm

          Marilyn–What a great Christmas gift from your husband! I’ve loaned my copy to my sister, but will probably end up rereading it when I get it back and I’m converting some of the recipes to gluten free. ;-)

          I can’t wait to try the salad. Thanks also for the info on the falafel meal … oh my that sounds good. Pete’s flatbread has been on my “to make” list for a while. And, please butt in any time. I love a dialogue! :-)


  3. Chelsey on April 13th, 2010 2:02 am

    Can it get any easier? I have seen a few of these over the past few months and I think it’s high time I tried them out. Chickpeas are growing on me. They are pretty tasty when you make them right (especially in falafel, or is it fullawful?!).
    What a great simple recipe :)

    • Shirley on April 13th, 2010 8:50 am

      Hey Chelsey–LOL Remember … I’m all about easy. I think you will really like the roasted ones. Despite knowing how to pronounce falafel, I’ve never eaten it. ;-0 Your “respelling” is perfect BTW. Let me know if you try this recipe …



      • Marilyn on April 13th, 2010 11:20 am

        I just had to butt in – Costco has really tasty ready-made, naturally gluten free falafel in their refrigerated section. Make some yogurt sauce, some of Peter Bronski’s flatbreads & you’ll be in heaven! Don’t forget the chopped tomatoes, onions & cucumbers!

  4. Learner on April 13th, 2010 7:40 am

    My family loves these as a snack, and also as a side to a regular meal. For meal times, I roast the chickpeas with half the spices (or even none) and then cook them/heat them on the stovetop with some liquid and the desired spices so there is some “sauce” when the dish is served. Chickpeas are delicious!

    • Shirley on April 13th, 2010 8:52 am

      Hey Learner–Nice to see you today! :-) Thanks so much for sharing your way of eating roasted chickpeas. That sounds terrific to me. Yes, chickpeas are delicious and nutritious–my very favorite combo. ;-)


  5. Kim on April 13th, 2010 11:09 am

    I love chickpeas!! I have been seeing lots of bloggers roast them and really need to give it a try. I have some in the fridge right now, perhaps that will be part of lunch!


    • Shirley on April 13th, 2010 8:01 pm

      Hi Kim–If you love chickpeas, I have no doubt that you’ll love them roasted, too. Let me know if you become as addicted as I am. LOL Chickpeas sure don’t last long around here. ;-)


  6. Alisa - Frugal Foodie on April 13th, 2010 12:10 pm

    I haven’t made roasted chickpeas in ages, I’m going to have to get on this!

    • Shirley on April 13th, 2010 8:07 pm

      Hi Alisa–Isn’t it funny how we forget about favorites and need a little reminder from time to time? Happy to be the equivalent of your post-it note. ;-)


  7. Alta on April 13th, 2010 12:38 pm

    Aww, I so wish I could tolerate chickpeas better. One day soon, hopefully. This looks great!

    • Shirley on April 13th, 2010 8:10 pm

      Hi Alta–Rats on not being able to eat chickpeas right now! We all have our no-no’s that we so wish we could eat. Mine would be sorghum or buckwheat. Would make life easier and tastier for sure. Fingers crossed that we’ll both get past these particular intolerances. ;-)


  8. Jessica on April 13th, 2010 12:44 pm

    These look great! What a healthy snack!

    • Shirley on April 13th, 2010 8:12 pm

      Hi Jessica–Really nice to see you here at gfe! It’s wonderful to have a healthy snack that one finds irresistible. Let us know if you give them a try and what you think. :-)


  9. Heidi Kelly on April 13th, 2010 1:33 pm

    Those look great Shirley! I definitely need to try them, I am all about beans lately!

    • Shirley on April 13th, 2010 9:13 pm

      Hi Heidi–It’s great to see you here at gfe—welcome! :-) Thanks! Yes, you need to try them … I think you’ll love them. ;-)


  10. Maggie on April 13th, 2010 1:57 pm

    Great! I just made a big bowl of chick peas – I always make too many so this will be a great way to use some of them up. And I bet my little ones will enjoy these too! Thanks Shirley.

    • Shirley on April 13th, 2010 9:20 pm

      Hi Maggie–Thanks! Do you start with dried chickpeas? I was given some by a dear gf blogging friend, but haven’t tried them yet. I can’t wait to hear what you and your little ones think. If this combo would be too spicy for them, you might want to check out some of the other links. At least one includes cinnamon, which is always a favorite of kids … and me, too, for that matter … just haven’t tried it with chickpeas myself yet. ;-)


  11. Amo on April 13th, 2010 1:58 pm

    I love hummus and I love chickpeas, so these sound great! On the gf diet, I have trouble sometimes getting enough fiber into my diet. Now that I am pregnant, I need fiber more than ever! Thanks for the great idea!

    • Shirley on April 13th, 2010 9:41 pm

      Hi Amo–Welcome to gfe! :-) The fact that hummus is naturally gluten free is such a wonderful thing, isn’t it? These are loaded with protein and fiber. It’s hard to believe that much nutritional goodness, not to mention taste, is packed into half a cup, isn’t it? Hope you enjoy these, and sincere congratulations on your pregnancy!


  12. Jenn on April 13th, 2010 2:25 pm

    LOVE roasted chickpeas – beautifully simple!

    • Shirley on April 13th, 2010 9:47 pm

      Thanks, Jenn! Nice to meet another fan of this delicious treat. ;-)


  13. Hallie @ Daily Bites on April 13th, 2010 3:14 pm

    Yum! I love chickpeas and have been meaning to give this roasting trick a try. You’ve inspired me to finally do it! I may try swapping in cumin and coriander for the cayenne…I love spice, just not a lot of heat. Thanks, Shirley!

    • Shirley on April 13th, 2010 9:16 pm

      Hi Hallie– :-) I’ll be looking forward to hearing how your spice combo works! I love cumin, but I admit I haven’t had much experience with coriander. And, really, I’m not usually much on heat myself, but I find the cayenne—and the little bit of heat it adds to these—to be terrific. :-)


  14. Ali @ The Whole Life Nutrition Kitchen on April 13th, 2010 6:39 pm

    Yum! I’ve been looking forward to this recipe ever since you told me about it ages ago! Can’t wait to try it. I bet they are somewhat addicting – in a good way! :)

    • Shirley on April 13th, 2010 9:49 pm

      Hi Ali–Thanks, dear! I can’t wait to see what you and “your crew” think and what seasonings you use. :-)


  15. Lynne on April 13th, 2010 9:23 pm

    Love chickpeas, but have never had them roasted. I generally just use them on salads or in hummus.Tomorrow, tomorrow, can’t wait until lunch, tomorrow!

    • Shirley on April 13th, 2010 9:51 pm

      Hi Lynne–So nice to see you here at gfe again! :-) I think you’re in for a real treat tomorrow. ;-) Let us know what you think please.


  16. Iris on April 13th, 2010 10:52 pm

    I was just about to tell you that I have a roasted chickpea soup, but then I saw you already linked to it. You are always on top of things! I love roasting chickpeas with mushrooms and bell peppers too, and then adding them to my salad.

    • Shirley on April 13th, 2010 11:01 pm

      Hi Iris–Thank you, dear. I’m on top of a few things ;-) … thank goodness, because that makes up for things that I am so not on top of. ;-) Roasted chickpeas with mushrooms and bell peppers sound fabulous. Mr. GFE has never been a big fan of chickpeas, but that combo might win him over :-) … thanks so much for mentioning it!


  17. Kay Guest on April 14th, 2010 8:00 am

    Hey Shirley! This sounds so good and easy. What brand did you use for the chickpeas? I read the link to Orangette (and hey, I love her too, by the way!) and she said that some cans of chickpeas were better than others…if I remember, she said Bush, Goya and Trader Joe’s. Thanks again for this recipe. I had also seen it before but like many things, I had completely let it slip my mind! Cheers! Kay :-D

    • Shirley on April 15th, 2010 8:46 am

      Hi Kay!–I’ve used many different brands, like Bush’s, Goya, and an organic one I can’t remember the name of right now. If you get really industrious, you can use dried chickpeas to start. They are supposed to be exceptional. A friend gave me some, but I haven’t tried them yet. Hope you’ll give this recipe a try and let us know what you think! :-) BTW, I have so many recipes I mean to make, but then get caught up in my normal cooking routine or other plans and forget, too. ;-)


  18. Cara on April 14th, 2010 9:38 am

    Roasted chickpeas are such a great snack! I love experimenting with different seasoning blends on them.

    • Shirley on April 15th, 2010 8:47 am

      Hi Cara–It’s so nice to hear from another roasted chickpea lover! What are you favorite seasoning blends so far?


  19. glutenfreeforgood on April 16th, 2010 7:00 am


    This is my kind of snack. Funny, I use chickpeas in several ways, but have never thought to roast them. What a great idea. My imagination is already running wild with ideas. Indian spices would be wonderful. I’m even thinking of making these, then smashing them lightly and dehydrating them for backpacking/camp food. They’d be great with some crackers or a teff wrap. Hmmm? You’ve got me thinking. Thanks for the inspiration!


    • Shirley on April 16th, 2010 7:06 am

      Hi Melissa–It amazes me how often we seem to be on the same wavelength/thinking about each other, so to speak … I’m in the process of writing you an email right now. ;-) I’m sure you will come up with something splendid (or several somethings as you stated) using this idea as your “launching pad.” Can’t wait to hear! And, now I’m thinking I need to roast some more chickpeas for breakfast … the house could use that heat from the oven, too. :-)


  20. Aubree Cherie on April 17th, 2010 7:41 pm

    Simple and fantastic – just the way I LOVE it! :D

    • Shirley on April 17th, 2010 8:56 pm

      Thanks, Aubree! If you haven’t tried them yet, I hope you will. They are just so darned good! :-)


  21. Renee on April 18th, 2010 1:19 am

    Yum! I may have to try your version. I have made them once before but somehow screwed them up. But first I need to get my oven fixed!
    Thanks for the yummy reminder.

    • Shirley on April 18th, 2010 4:09 pm

      Oh, no … life without a working oven is tough. You could probably make these in a toaster oven if you have one of those. I’m so sorry your last roasted chickpea experience didn’t work out. These are amazingly good, so I hope you will be able to give them a try soon. :-)


  22. Rise Above Gluten on December 5th, 2010 1:08 am

    Is there a way to make this without red pepper (and still have it taste good) ? I seem to have a problem with red pepper…

    • Shirley on December 5th, 2010 1:49 am

      Hey Rise Above–Good to see you again! :-) You can make this recipe using whatever spices you like. The cayenne pepper has just been my preference, but there are lots of recipes for roasted chickpeas that use different spices and seasonings. Just using olive oil and sea salt would be fine, too.


  23. Christine on January 18th, 2012 1:14 am

    OMG, these are the absolute BEST SNACK!! I always have chickpeas in my cupboard because I love homemade hummus…but NOW I’ve made a bunch of these. I found I like them completely crunchy so I roast them @ 400 for 20 minutes and then turn down to 150 and stir every 15 minutes until they are just right. I will never tire of this!

    • Shirley on January 18th, 2012 11:05 pm

      Hi Christine–First, it looks like this is your first time commenting here at gfe–welcome! :-) I’m so, so happy that you are loving the Roasted Chickpeas. They are the best IMHO. I like how you adapated the cooking time. Must give your method a try for sure! ;-)


  24. Jen on February 1st, 2012 10:55 am

    I’ve only just discovered chickpeas as hummis quite recently and have really been enjoying it. I have a quick and easy mix (dehydrated powdered ingredients) that I just have to add some warm water and olive oil to then stir. I can eat a whole bowl with some Crunchmaster crackers before I even realized I’ve had a bite. My sister had a very strong aversion to them when we were kids (I can still hear her saying, “I don’t want no bonzo beans” about 30 years later), so I grew up thinking they were gross! I’m now realizing how wrong she was back then. This does look like an easy, quick, CHEEP, GFE snack that this pregnant lady can enjoy many different ways (salty, savory, sweet, spicy, etc.) depending on how cravings strike!

    • Shirley on February 1st, 2012 11:26 pm

      Hey Jen–Too funny on the “bonzo beans”! I think chickpeas sound much better. Wonder if calling them that would have made a difference to your sister. ;-) This is a wonderful gfe snack as you described. Congrats on your pregnancy! Cravings are so odd.

      Take care, dear,

  25. Jeanette on February 1st, 2012 12:09 pm

    I haven’t made roasted chickpeas in a while so I’m so glad to find your post – it’s such an easy healthy snack to prepare. My son loved them last time I made them. Will have to spice them up with some cayenne this time.

    • Shirley on February 1st, 2012 11:33 pm

      Hi Jeanette–I just saw a sweet version today. Will need to try those some time, but I’m so smitten with this version I don’t know when. ;-) I used chipotle powder on them this morning. :-) Hope they make it back into snack rotation for your family!


  26. Kylie on February 5th, 2012 10:49 am

    Hi Shirley
    I made these this afternoon and I added 2 tablespoons of maple syrup to the rest of the ingredients. Mmmmmmm yummmm spicy and a touch sweet… good!! I’m going to try some cajun spiced ones tomorrow. :-)

    • Shirley on February 6th, 2012 9:36 am

      Hey Kylie–Yum … sweetened chickpeas! I like! :-) I’ve actually seen a few others do slightly sweet versions. It could be a great way to convert one’s family if they are not into spicy. I’m nuts about the spicy ones though. ;-) Can’t wait to hear how your Cajun ones turned out!


  27. Jen on February 12th, 2012 4:30 pm

    Making some now, but decided I want sweet. I’m loosely working with Rikki’s recipe. I hate sesame, so I’m using coconut oil in place of the tahini and real sugar instead of the stevia. They are roasting now and smell amazing! I can’t wait to try them!

  28. NIV on February 1st, 2013 10:55 am

    Yum, must try soon. I came across a similar one – I have shared your recipe there :) and vice-versa.

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