Garlic Parmesan Roasted Chickpeas are a perfect for those with nut allergies!
Do you know anyone with nut allergies? Do you have a child with nut allergies? I have 2 boys, one with a tree nut and peanut allergy and the other with a peanut allergy and soy allergy. Feeling awful that I could eat crunchy nuts as a snack, so can my daughter and hubby, the boys felt left out. So one day I was making a salad with chickpeas and thought, "I wonder how this will work if I baked them? Would they crisp up? Could they work to make a crunchy nut substitute for my boys?" Obviously they did!
I wrote this original recipe back in January of 2012. First published on the 6th of the month then picked up by the Clean Eating magazine and they featured it in their January/February issue of 2013.
Now of course they are UBER popular everywhere with a huge amount of variety. But for us this plain and simple recipe wins over the sweet ones or spicy ones every time.
This recipe is certainly going into my cookbook. I've got about one week left until my manuscript is due. Panicked is an understatement. So instead of bringing you a new recipe which will have to wait until Sunday I decided to share the updates I made for these to go into my cookbook.
Also the older pics just really stink so I needed to update them anyway. I kept one below so you could laugh at it. 🙂
Garbanzo beans are my favorite and my family just loves them. They are super healthy and this is a quick easy recipe to make everyone will love.
My original recipe, Crispy & Sweet Garbanzo Beans, were a big hit, but I never made them much because of the fact I would always forget to soak my beans overnight. I wanted to experiment with canned because I had been asked if they would come out as crunchy as the original recipe.
Honestly I was skeptical......
and hesitant.....but I decided to try anyway and bought two cans.
(OLD PIC HERE!)
I thoroughly rinsed them and laid them on a paper towel to dry for about half an hour. Mixed up the ingredients to coat them in a bowl, which literally took 5 minutes and popped them in the oven for 45 minutes.
They were perfect! Just as crunchy as using uncooked, overnight soaked beans. Actually I couldn't believe it was true, so I kept having to try them, over and over and over again....you get the point.
WARNING: Do not make these prior to dinner or you will be munching on them the whole time and we were! They are sooooo good, really! You could add Cajun seasoning and make them spicy if you wish, but I will stick to this. In fact, my family actually prefers these now over the sweet ones, go figure!
UPDATE: JUNE 5, 2014
- I substituted the one tablespoon of extra virgin olive oil in the original recipe for 2 tablespoons of coconut oil. You can certainly use whatever oil you like.
- The original recipe just mixed the oil and seasonings together in a bowl but I changed that slightly to what you now see below. I feel it coated the chickpeas better and drizzling the final tbsp. of oil over the top after helped them crisp up nicely.
- Since many comments have been that some chickpeas are soft in the center and some are too crispy, I changed the time of baking to 20 minutes and stirring more often to avoid that issue. The result was a great crispness for the whole batch.
Garlic Parmesan Roasted Chickpea Snack Recipe
Ingredients
- 2 cans 15.5oz each garbanzo beans, rinsed and drained
- 2 tablespoon coconut oil melted, divided
- ½ teaspoon salt
- 1 teaspoon minced garlic or more if you like
- ½ cup grated Parmesan cheese
- Optional: cayenne powder or curry powder
- pepper to taste
Instructions
- Drain the beans and rinse them well. Lay them on paper towels to dry for about 30 minutes.
- Preheat oven to 400 degrees.
- In a bowl, mix together 1 tablespoon of oil and add chickpeas to coat.
- Add salt, garlic, and cheese and stir well to coat.
- Lay beans on a baking sheet and drizzle with remaining tablespoon of melted coconut oil.
- Bake for 20 minutes, stir and continue to bake for up to an hour or until golden and crispy. Mine were perfect at 45.
Notes
Nutrition
Other recipe you might like:
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
Maria
Hey there, I just made these with pecorino cheese and they are absolutely amazing. I always substitute parmigiano for pecorino as the latter is about half the price 🙂
Jen
I am not a fan of it taking 4 pages to print.
Brenda
Hmm, did you use the print button within the recipe? That shouldn't have happened.
Patti Pickett
I made this tonight and it was delish. Will be makimg this again and will try the sweet version too. Thanks for sharing.
Brenda
Happy you liked it!
Lacey
I had the ingredients so am making these NOW! Thanks for sharing this very easy snack.
Jen
My daughter has a nut allergy as well and LOVES these! We use non dairy Parmesan cheese that we get from the health food store. It is veggie cheese but with the parm flavor and tastes the same as the real stuff!
Brenda
That's great! So glad she likes them!
nicole
Well just put them in the oven!! I did not have minced garlic but I did have organic garlic salt. I used the gs to replace the minced garlic and did not add the extra salt. I had package Sargento Parm cheese. I will let you know if they are trashed or devoured!!
Leigh Anne
I'm new to your site....found you thru Pinterest! Trying to eat healthier and get my fam to do the same. I just made these b/c I had all ing. on hand.....and they were delish! Trying to stop eating them! I named them "chipmunk treats" hoping the kids (5yo & 3yo) would eat them. No such luck, but I'll keep trying 🙂 Thx for doing what you do. I'm your newest follower!
Brenda
thanks for trying the recipe! Keep trying with the kids, you might want to try the sweet garbanzo recipe with them instead of this one. They might like it better.
Amanda Munhollon
I am glad I found this recipe & the sweet/salty recipe too, because I just found a can of chick peas in my cupboard (bought by mistake)& had no clue how what to do with them! Needless to say they are both in the oven as I am posting this-thanks for sharing!
Melissa
It seems like my cheese mixture didn't stick well to the chickpeas. Is there a way to make it stick better?
Brenda
You could add more oil than I used before cooking or once out of the oven and still hot sprinkle some cheese on them.
Melanie
Yummy!! They just got out of the oven...and i feel like i may not have any left tomorrow. I skipped the salt and pepper, but used like 5 big garlic cloves (and i may use even more next time!). Thanks for the idea!
Amber
I just posted this to Pinterest- what a fabulous idea! I can taste them now! I must try this!! Thanks!
Andrea
Made these tonight! De-Lish!! My super pickey 12 yr old loves them!! Thanks
Brenda
YEAH! So glad even the picky ones love this recipe! Mine included LOL!
Rita Scannell
Re printing: maybe your IT person can create a "printer friendly" version that prints only the recipe with no headers footers or extras? I love this website too BTW!
kris (lowercase)
you can just copy/paste onto word or something. it isn't hard to do. then you won't get anything except the recipe.
Kerry
Why did it take 9 pages to print this recipe ?
Brenda
so sorry I don't know why that happened, was it from comments? i will get my IT person on that!
Kerry
Thanks for recipe. Why did it take 9 pages to print it ?
Melissa
Saw these over at Tidy Mom ~ will be trying these.
Jenn
A couple of questions -- do you use the fresh grated parmesan, or do you use the Kraft stuff that comes in a green can? Also, wondering why your protein count is drastically different than mine -- perhaps it's the brand of garbanzo beans? Mine says right on the package (I used dry chickpeas -- Whole Foods 365 Organic Chickpeas) 10g of protein per 1/4 cup. I looked over to your sweet and salty chickpeas (which I'm trying next!) and it was only 2g protein?? And for your sweet and salty chickpeas, what would you substitute for the sucanat (I do use sugar but I try to in moderation!)? Brown sugar or?? Your site is great!
Brenda
Either parmesan is fine to use, won't alter the recipe at all. Brown sugar could be substituted for the sucanat if you don't have any, although I have not tested the recipe with brown sugar. I used the Goya brand canned for the parmesan recipe and its only 6 grams of protien in 1/2 cup. For the organic dried beans I have, it is 7grams of protein for 1/2 cup. I'm not sure why yours is higher. You can also look up the nutrition info on http://www.myfitnesspal.com, hope that helps. Thanks!
Di
Trying these this afternoon!
Mei
Any idea on how long these or the crispy & sweet ones last? I'd love to just make a big batch and keep them in my cupboard over a long period of time. They sound like a great snack!
Brenda
I actually haven't had them in our cupboard for more than a couple days. They do tend to soften and lose crispness after 2-3 days.
Sandy
Wow! I found your blog because a friend of mine re-posted this recipe on pinterest. I am 3 months pregnant so I have been looking for healthy snacks and this is perfect! Made my whole kitchen smell like parmesean which was great and the results are so yummy. Can't wait to try out some of your other recipes.
Brenda
Awesome and congrats on the baby coming!
Jan J.
Thank you for this yummy healthy snack!
christine
just curious if you have a suggestion to replace the parmesan to make it dairy free?
Brenda
WEll not in that recipe but you could make it just with garlic and salt or try my sweet recipe in the snack recipes section.
Brenda
You could just omit the parmesan or try my sweet garbanzo bean recipe instead.
Tami
I know this is months after the fact, but in case anyone comes across this with the same question, I was thinking that nutritional yeast might be substituted for the parmesan. I haven't tried it though. If anyone does let us know how it works out!
Cari
I used 1/4 cup nutritional yeast instead of Parmesan. Turned out great!
Amy
You could use nutritional yeast as a substitute for parmesean to make it vegan - it also tastes delicious on popcorn!
Laura @ Gluten Free Pantry
I have never thought to roast chickpeas and add parmesan to them-sounds like a perfect combination!
The Better Baker
I never would have guessed this was possible. I will certainly be making this soon. WOW!
Elise
Garlic + Parmesan, my fave combination! Thanks for sharing this, it looks great!