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roasted chickpeas on outdoor table in 3 white bowls

Roasted Chickpeas

This recipe for Roasted Chickpeas is a basic recipe and technique, which you can then flavor in a myriad of ways, both sweet and savory. Read through the entire recipe before you begin to plan your flavors!

Low FODMAP Serving Size Info: Makes about 2 cups (240 g); 8 servings; serving size 1/4 cup (30 g)

Course: Appetizer, Snack, Treat
Cuisine: American, Mediterranean
Prep Time: 30 minutes
Cook Time: 35 minutes
Total Time: 1 hour 5 minutes
Makes: 8 servings
Calories: 47 kcal
Author: Dédé Wilson


  • 2, 15.5-ounce (439 g) cans chickpeas, rinsed and drained
  • 3 tablespoons oil either vegetable oil, extra virgin olive oil, coconut oil or Garlic-Infused Oil (choose your Variation below to know which oil you want to use)


  1. Drain the chickpeas in a colander, give them a quick rinse under cool water, then dump them in a large bowl and cover with cool water. Use your palms to rub the chickpeas together gently under the water to loosen the outer skins, which will float to the top. You might not get them all, which is okay, but aim to remove most of them. Skim off the skins and throw them away then drain the chickpeas well again.

  2. Lay a large amount of triple layered paper towels on your counter and dump the chickpeas on top. Cover with more paper towels and gently but thoroughly pat them as dry as possible. Some more skins might come loose; discard them.
  3. Now, this next step is an optional step; it all depends on how much of a rush you are in. I like to spread the towel-dried chickpeas out on a rimmed sheet pan and allow them to air dry for 30 minutes. I think this extra drying step helps them crisp up in the oven more evenly. But, you can also just proceed to the next step right away of you want. Meanwhile, Position rack in middle off oven. Preheat oven to 400°F/200°C.

  4. Dump the chickpeas in a bowl, add oil of choice and fold to coat well and evenly.

  5. Now scatter the dried chickpeas on your rimmed sheet pan, evenly spaced. Roast for 15 minutes, then shake pan to rotate the chickpeas, and roast for about 15 more minutes or until they are golden brown, dry and crisp. You might need a few more minutes; go by texture, not time!
  6. As soon as you remove the Roasted Chickpeas from the oven, proceed to flavor them as you like from the choices below - or come up with your own low FODMAP ideas. Allow them to cool, then store in airtight containers for up to 4 days. They might last longer, depending on how successful you were at drying them out.



Sea Salt: As soon as the Roasted Chickpeas come out of the oven, toss them with salt to taste while still warm. I have two thoughts on this. I like cooking with coarse kosher salt, and if you use it here you will get little crunches of salt flakes, which I kind of like. If you use fine sea salt, the salt will more evenly disperse. Just salt to taste, tossing well.

Chili Lime: Toss the warm chickpeas with 2 teaspoons chipotle powder and 1 tablespoon of very finely grated lime zest made with a Microplane zester.

Cinnamon Sugar: Try 2 tablespoons sugar and 1 teaspoon cinnamon to start; adjust to taste

Curry: Roast the chickpeas with Garlic-Infused Oil then toss with salt and low FODMAP curry powder, such as Frontier Co-Op Curry Powder. Always read labels of curry powder as many contain high FODMAP garlic and/or onion.

Garam Masala: This Indian blend can be found commercially; we like Simply Organic, which contains low FODMAP cardamom, cinnamon, cloves, cumin, black pepper and coriander. Start by tossing about 1 teaspoon into your chickpeas and increase as desired. You can also add a little salt to balance it out.

Lemon Pepper: Toss the chickpeas with salt and freshly ground black pepper and about 1 tablespoon of very finely grated lemon zest made with a Microplane zester.

BBQ: Raid your spice drawer and go to town with cumin, chipotle pepper, paprika or smoked paprika, thyme, salt and add some brown sugar to the mix. A dash of Worcestershire sauce is great too, but just don’t wet the chickpeas down.

Taco: If you have FODY Taco Spice Blend, use that to season your Roasted Chickpeas.

Spicy Garlic: Use Garlic-Infused Oil to roast the chickpeas. When they come out of the oven, season to taste with salt and a little (or a lot) of cayenne.

Toasted Sesame: This one is a little different. Use only 1 1/2 tablespoons vegetable oil and then also use 1 1/2 tablespoons toasted sesame oil for roasting the chickpeas. Once they come out of the oven, toss with salt and about 1 tablespoon of white sesame seeds and 1 tablespoon of black sesame seeds.

Nutrition Facts
Roasted Chickpeas
Amount Per Serving
Calories 47 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g5%
Sodium 1mg0%
Carbohydrates 1g0%
Sugar 1g1%
Protein 1g2%
* Percent Daily Values are based on a 2000 calorie diet.