Garlic Parmesan Roasted Chickpea Snack Recipe (2024)

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June 6, 2014 by Brenda Bennett 79 Comments

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Garlic Parmesan Roasted Chickpeas are aperfectfor those withnut 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 peanutallergy 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 amountof 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 minutesand stirring more often to avoid that issue. The result was a great crispness for the whole batch.

Garlic Parmesan Roasted Chickpea Snack Recipe

Prep Time 30 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour 15 minutes minutes

Servings 10

Calories 155kcal

Author Brenda Bennett | Sugar-Free Mom

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

Weight Watchers Points+: 3*

Nutrition

Other recipe you might like:

Parmesan Corn Tortilla Chips
Toasted Tamari Almonds

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Reader Interactions

Comments

Melissa
June 12, 2012 at 5:06 pm

It seems like my cheese mixture didn't stick well to the chickpeas. Is there a way to make it stick better?
Reply
- Brenda
  June 12, 2012 at 5:16 pm
  
  You could add more oil than I used before cooking or once out of the oven and still hot sprinkle some cheese on them.
  Reply
Melanie
June 09, 2012 at 10:44 pm

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!
Reply
Amber
May 25, 2012 at 10:37 am

I just posted this to Pinterest- what a fabulous idea! I can taste them now! I must try this!! Thanks!
Reply
Andrea
April 02, 2012 at 7:43 pm

Made these tonight! De-Lish!! My super pickey 12 yr old loves them!! Thanks
Reply
- Brenda
  April 03, 2012 at 6:18 am
  
  YEAH! So glad even the picky ones love this recipe! Mine included LOL!
  Reply
Rita Scannell
March 10, 2012 at 8:32 pm

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!
Reply
- kris (lowercase)
  April 13, 2013 at 8:49 pm
  
  you can just copy/paste onto word or something. it isn't hard to do. then you won't get anything except the recipe.
  Reply
Kerry
February 29, 2012 at 10:45 pm

Why did it take 9 pages to print this recipe ?
Reply
- Brenda
  March 01, 2012 at 6:33 am
  
  so sorry I don't know why that happened, was it from comments? i will get my IT person on that!
  Reply
Kerry
February 29, 2012 at 10:44 pm

Thanks for recipe. Why did it take 9 pages to print it ?
Reply
Melissa
January 13, 2012 at 8:29 am
See Also
S'more Babies Recipe (Smurds) • The Cooking Dish

Saw these over at Tidy Mom ~ will be trying these.
Reply
Jenn
January 10, 2012 at 11:57 am

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!
Reply
- Brenda
  January 10, 2012 at 1:06 pm
  
  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!
  Reply
Di
January 09, 2012 at 11:02 am

Trying these this afternoon!
Reply
Mei
January 08, 2012 at 12:41 pm

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!
Reply
- Brenda
  January 08, 2012 at 2:10 pm
  
  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.
  Reply
Sandy
January 08, 2012 at 11:42 am

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.
Reply
- Brenda
  January 08, 2012 at 2:14 pm
  
  Awesome and congrats on the baby coming!
  Reply
Jan J.
January 08, 2012 at 2:35 am

Thank you for this yummy healthy snack!
Reply
christine
January 08, 2012 at 1:46 am

just curious if you have a suggestion to replace the parmesan to make it dairy free?
Reply
- Brenda
  January 08, 2012 at 7:43 am
  
  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.
  Reply
- Brenda
  January 08, 2012 at 2:15 pm
  
  You could just omit the parmesan or try my sweet garbanzo bean recipe instead.
  Reply
- Tami
  July 01, 2012 at 10:52 pm
  
  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!
  Reply
  - Cari
    April 04, 2013 at 9:08 pm
    
    I used 1/4 cup nutritional yeast instead of Parmesan. Turned out great!
    Reply
- Amy
  February 02, 2015 at 10:10 pm
  
  You could use nutritional yeast as a substitute for parmesean to make it vegan - it also tastes delicious on popcorn!
  Reply
Laura @ Gluten Free Pantry
January 07, 2012 at 1:07 am

I have never thought to roast chickpeas and add parmesan to them-sounds like a perfect combination!
Reply
The Better Baker
January 06, 2012 at 11:34 pm

I never would have guessed this was possible. I will certainly be making this soon. WOW!
Reply
Elise
January 06, 2012 at 6:04 pm

Garlic + Parmesan, my fave combination! Thanks for sharing this, it looks great!
Reply

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