And it’s only three ingredients!
Reviewed by Dietitian Jessica Ball, M.S., RD
Key Points
- Fiber is vital for digestion, heart health and longevity, yet most Americans don’t get enough.
- Crunchy roasted chickpeas are a simple, customizable, high-fiber snack you can easily make at home.
- Gradually increase fiber intake and drink water to avoid bloating or constipation from eating too much too fast.
Food and nutrition have long been influenced by trends. Protein, saturated fat and added sugar have all had their time in the spotlight, but right now, fiber is having its moment—and grocery store shelves reflect that. As food and beverage companies push to appeal to the growing interest, one stroll through the grocery aisle will show you that fiber is turning up in everything from snacks to meals and drinks.
This movement, however, is not unfounded. Fiber is an important nutrient for our bodies, and only 5% of Americans get enough on a daily basis. Eating enough fiber is key to supporting our digestion and heart health and can even help prevent chronic illnesses like diabetes. This, among other reasons, is exactly why eating more fiber throughout your day (like at snack time!) is crucial to your overall health.
Don’t get me wrong, there is nothing wrong with choosing to purchase a prepared snack from the store—many of us don’t have the time, energy or resources to make all of the food we eat from scratch. That said, there’s one high-fiber recipe that we think is worth the effort: our Crunchy Roasted Chickpeas.
Why It’s So Great
Versatile, easy, healthy and delicious, these crunchy chickpeas are the perfect snack you should be making at home. You only need three ingredients—a can of chickpeas, cooking spray and salt—to make these satisfying morsels. It doesn’t get easier than that!
Better yet, this simple recipe is just the foundation for so many other flavors. If you want to spice up your snacking, you can add whatever seasonings you want to the chickpeas before you roast them.
Want to add some heat? Try our Roasted Buffalo Chickpeas or our Toasted Paprika Chickpeas for a bite that comes with a kick. We even have some options to satisfy your sweet tooth, like our Cinnamon-Sugar Roasted Chickpeas. These make a great alternative to candied nuts or other hors d’oeuvres you might serve before a meal.
Last but certainly not least, these crispy chickpeas are packed with fiber. With 5 grams per ¼ cup serving, they’re a super simple way to get a little extra insoluble and soluble fiber into your eating pattern—both of which help support a healthier gut.
Plus, fiber isn’t the only thing that chickpeas bring to the table. “Chickpeas contain fiber and protein, two nutrients that help fill you up,” says registered dietitian Lisa Valente, M.S., RD. “They also contain resistant starch, antioxidants and phytochemicals that can benefit the gut microbiome.”
Ways to Enjoy Crunchy Roasted Chickpeas
These satisfying morsels make a great snack on their own, but there are plenty of other ways to enjoy them. Here are some of our favorite ways to eat them:
- Top your soups and salads: These roasted chickpeas make great alternatives to croutons, especially when you want a crunchy element that adds some extra fiber and protein to your bowl. Plus, they make a great addition to creamy soups or stews instead of oyster crackers or bread.
- Add them to a wrap: Swap out your classic rotisserie chicken or deli meat for these crispy chickpeas. They’re hearty enough to replace the meat in your wraps, and they add a unique texture that will liven up your lunch. If you’re a fan of Buffalo chicken wraps, give our Roasted Buffalo Chickpea Wraps a try for a meatless, high-protein and high-fiber alternative.
- Layer them in a snack jar: The crunchy texture of these chickpeas cuts through the creaminess of cottage cheese, making them the perfect addition to snack jars like our Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas, and even sweeter versions like our Strawberry Cottage Cheese Snack Jar. If you want to make these ahead of time, go for it! Just make sure to store the chickpeas separately until it’s time to eat to ensure maximum crispness.
Other Tips for Eating More Fiber
- Keep the skin on produce when you can: It’s common to eat fruit, like kiwis, pears or even apples, completely peeled. When you eat them without the skin, however, you might be missing out on valuable nutrients. For example, a large apple (about 7.5 ounces) with the skin has 5 grams of fiber, but the same-size apple without the skin has just 3 grams of fiber.
- Switch to whole grains: Switching from white to whole-wheat bread can give you almost double the amount of fiber per slice. Other switches, like brown rice and quinoa instead of basmati or jasmine rice, can add more fiber to your plate as well.
- Go slow and steady: When increasing your fiber intake, it’s best not to eat too much all at once. “Too little fiber is a problem, but too much too fast can cause unintended GI symptoms, like bloating and constipation,” says Valente. “Slowly ramp up, and drink plenty of water as you add more fiber intake.”
Our Expert Take
Fiber is a super-important nutrient, and the vast majority of Americans don’t get enough on a daily basis. If you want to increase your fiber intake in a delicious and easy way, our Crunchy Roasted Chickpeas are the perfect snack to make at home. Not only are they super customizable to fit everyone’s tastes, they’re perfect as a snack on the go, sprinkled on top of soups and salads, or even as the main element in a wrap. No matter how or when you enjoy them, save yourself a trip to the grocery store and give these roasted chickpeas a shot.