My kids love snacks just as much as I love my morning coffee.  It is a constant struggle in our home to provide snacks I feel good about and the snacks they will actually eat.  I’m fortunate that my kids do love to eat fresh fruit such as apple slices with peanut butter.  We also often eat trail mix, protein packed smoothies, and steamed soy beans (edamame).  However, if my kids had their way they would eat gold fish crackers, potato chips and cookies throughout the day.

According to this NY Times blog post titled “US Children: Generation Snack” (March 2010) by Tara Parker-Hope, children are snacking on an average of 600 calories from cookies, chips, and other treats.  Cookies and cakes are the most popular form of snacks, and salty snacks such as pretzels and chips are the second most popular.  Candy and fruit drinks were also noted as being very popular.  Shortly after this article was written the Journal of the American Dietetic Association published startling figures showing that the primary source of energy for children the ages of 2-18 years old were grain and dairy desserts, pizza, fruit drinks, soda, and whole milk.  Nearly 800 calories, accounting for 40% of energy consumed, were in the form of empty calories.

Providing healthy snacks is one way to help encourage kids to learn to make wise decisions regarding the foods they eat, which can have a lifelong impact on their health.  Today I have a recipe for roasted chickpeas (garbanzo beans) which my kids love and parents can feel great about.  Chickpeas are full of fiber and high in protein.  This snack satisfies our family’s crunchy savory snack cravings and is naturally gluten-free, vegan, nut-free, and low carb.  Enjoy!

Discussion question:  What types of snacks do you feed your kids?

Recipe: Roasted Chickpeas

  • Prep Time: 10 min(s)
  • Cook Time: 50 min(s)
  • Total Time: 60 min(s)
  • Servings: 2 cups

A unique and healthy snack.


    • 1-15 ounce can chickpeas
    • 1 tablespoon of olive oil
    • 1 teaspoon kosher salt
    • ½ teaspoon garlic powder


    • Preheat the oven 375°F.
    • Drain and rinse chickpeas under running water. Pat dry with a kitchen towel.
    • In a medium bowl, whisk olive oil, salt, and garlic powder.  Add chickpeas and toss until coated with oil.
    • Spread chickpeas out on a rimmed cookie sheet. Roast for 50-55 minutes until brown and crunchy, stirring half way through.
    • Allow chickpeas to cool before serving.

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30 Responses to “Crunchy Roasted Chickpeas”

  1. Aviva Goldfarb Aviva Goldfarb

    I love this idea, in fact, I have chickpeas in the pantry and I’ll try it today! My kids love smoothies, too, lots of fruit, turkey jerky (nitrate free), and chocolate covered almonds.

  2. Mom24@4evermom

    I’m so excited to try these, my son absolutely loves chickpeas, I think he’s going to enjoy these very much. Thanks. Maybe I can even get my daughter in the game.

  3. Mom24@4evermom

    Well, I DID love this idea. They’re popping all over my oven, making lots of smoke and setting off the smoke detector and it’s only been 15 minutes. When I open the oven to check on them they explode some more, burning me. What a mess!

    • still laughing

      I just want to thank mom-24 for the great laugh~! I will try these, as they do sound yum, my oven does need cleaning, and I need to check my smoke detector batteries as well~!

  4. alice

    Hi Mom24: I’m not sure what happened. I make these all the time. Did you use dried chickpeas? You need to use chickpeas from a can. Also, if you baked them at 375 degrees for 15 minutes the chickpeas would be very tender still. Could your oven temperature have been off?

  5. Amy Kim

    What a great idea and I’m going to make this as soon as I finish this comment! I love super easy recipes. Thank you for the post!

  6. SeattleMommy

    this looks fabulous and very crave-able – will be perfect for a guilt-free snack!

  7. Michelle

    I’m thinking it would be much more cost effective *and* healthy to use bulk dried chickpeas than it is to use the canned stuff. Can you tell me how I would prepare the dried ones for use in roasting? The recipe sounds fantastic!

  8. alice

    Hi Michelle: I agree with you that it would be more cost effective to use dried chickpeas and rehydrate them with water. However, I’ve never done this so I don’t know how to adapt the recipe to implement these changes. My assumption would be to soak the beans overnight and follow the same directions from there. Baking times may vary.

  9. Heather

    Forget the kids. These sound like a great snack for me! I love the idea of crunchy legumes. Oh, yeah, I guess I’ll share some with my daughter.

  10. Mom24@4evermom

    I did use canned, I’m not sure what happened either, I checked the temp with an oven thermometer. They were dry when I put them in the oven (just with a towel), but they popped all over the place. I had to clean my oven. I love the idea of them, but for us, the reality just didn’t make it.

  11. Michele

    I love this idea too. I think since my kids love chili flavor more than garlic, I may switch out the garlic and use just a little chili powder. Oh yum the possibilities! ^__^

  12. Emily

    Thanks for this idea! My kids love kale chips, fruit leather, and apples for a snack, but there are times when I go to the goldfish in a pinch. I love having another healthy option – and the flavor possibilities are very exciting!

  13. Aviva Goldfarb Aviva Goldfarb

    Alice, I made a similar version last night but tossed the chickpeas with fresh lemon juice (1/2 lemon), 1 Tbsp. olive oil and 1/2 tsp. chili powder, and cooked at 400 degrees for about 20 minutes–yum!

    Mom24, did you remember to toss the chickpeas with the olive oil mixture? That could have been the problem.

  14. Roberta

    I love the idea of traveling with healthy (& crunchy) snacks. I agree with Heather’s comment…these sound good for parents as well.

  15. Karen

    How nice to see a recipe for on of my favorites–chick peas!! Thank you also for all the info. in the article. Thanks for your version Amy.

  16. Shirley

    I love the idea, my daughter loves chick peas in salad with egg, olive oil and some lemon. She loved, but i will try this roast chick peas ;).

  17. Neeru

    To use dry chickpeas, soak them 8 hr to overnight in cold water. then drain, put in a pot, cover with fresh water (must change the water) and simmer for 1 hour. Drain, let cool, and use as you would have used the canned ones. You need to soak AND cook the dry chickpeas.

  18. Kathryn M

    I love this so much. I sometimes use red kidney beans , a little oil, and sprinkle it with Mrs. Dash Fiesta Lime, for a nice mexican flavor.

    My kids will basically eat anything in their line of vision, which is why I have to hide the dog food, hahaha/

  19. Bookwyrm

    I had the same popping problem. One of them nailed me right on the chin! I used Bush’s garbanzo beans, drained, rinsed and towel-dried. Oil was right, so were spices. These little buggers had better be AWESOME.