Quick Summary: Crunchy, spicy roasted chickpeas that satisfy chip cravings without the carbs. Harissa spice gives them a smoky, complex heat. Includes tips for getting them truly crispy and keeping them that way. Prep: 10 min | Cook: 45 min | Serves: 4
Jump to: Recipe | | Are They Slow Carb? | Best Spice Blends | Keeping them Crunchy | How to Serve | More Slow Carb Snacks | FAQ
When you’re living a slow carb lifestyle, finding a salty, crunchy snack that isn’t nuts or pork rinds can be tricky.
These roasted chickpeas hit that craving perfectly. The harissa spice blend adds smoky heat, and if you follow the tips below, they come out genuinely crunchy rather than soft in the middle.
I keep a batch around for snacking, but they’re also great as salad toppers or soup garnishes.
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Why Roasted Chickpeas Work for Slow Carb
Protein, fat and vegetables are standards on a low carb diet, but they often don’t lend themselves to the beloved salty, crunchy snap of chips or crackers.
Chicharonnes (fried pork skins) are one alternative for a crunchy, salty snack. I love these but they are not for everyone. I use them as dippers into cottage cheese or guacamole.
Nuts are another alternative. While nuts tend to be very healthy, they are high in calories and it’s very easy to overdo it if you are watching your weight.
Cashews are my particular downfall. Nothing better at bedtime than a cup of cashews, a glass of Cabernet Sauvignon, and a good book. Cashews are an indulgence however, and can quickly become a “domino food”
There are a number of crackers and chips currently available that are made with almond flour and other flours. While gluten free and not made with white processed flour, they are also high in calories and may be quite high in carbs.
My favorite is the sea salt/almond meal crackers made by Simple Mills, and available at Target and Costco. Used sparingly they can be an alternative.
Best Spice Blends with Roasted Chickpeas
For slow carb lifestyles, roasted chickpeas is an alternative that lends itself to a lot of customization. You can add your favorite spices while roasting and come up with a huge range of flavors to suit any palate.
The spice blend is baked into the chickpeas, creating a depth of flavor that is hard to get with something like chicharrones.
Some of my favorite blends with roasted chickpeas include an East Indian spice blend, a Mexican tajin blend, a Parmesan blend and an heirloom tomato salt. The possibilities are endless!
Below is a recipe for roasted chickpeas with a harissa spice blend. You can purchase a harissa spice blend online or make your own homemade harissa spice blend. With only 4 ingredients, it’s a simple recipe but packed with flavor.
How to Make Chickpeas Truly Crunchy
Sometimes roasted chickpeas can look crunchy, only to bite into a soft “beany” center. They’re still good that way, but not always satisfying when you are prepared for the crunch that you might be missing from the lack of chips in your low carb lifestyle.
Tips to help make the chickpeas crisp and crunchy:
- After rinsing the chickpeas let them drain in a colander or on paper towels for quite a while. Dab them with a dry paper towel after draining. You want to get them as dry as possible.
- Fold the chickpeas inside of a kitchen towel and gently rub the skins off. The skins keep the moisture in and this helps make them more crunchy. Don’t worry if some skins are still left on.
- Cook the chickpeas without any oil for the first half of the roasting process. Add the oil and seasonings for the second half. A lot of recipes mix the chickpeas with oil and seasoning before roasting and the coating prevents them from crisping up as much
- Bake (or roast) at 350 degrees F for about 45 minutes rather than a high temperature for shorter time (they will burn), or a lower temperature for a longer time (they won’t get crispy).
- After roasting, let them cool inside the oven for a bit with the oven door open and the heat turned off.
- Store them in a breathable container rather than a tightly sealed container. These are some mesh baggies I use, but there are lots of options out there!
On the topic of storage- the key element to storing and maintaining the crunch is to make sure you get as much moisture out of the chickpeas as possible.
The roasted chickpeas will last for about a week in a bag like the ones mentioned above.
How to Make Roasted Harissa Chickpeas
The ingredient and recipe details are listed in the recipe card below. In short:
- Rinse and drain chickpeas thoroughly, then rub them in a kitchen towel to remove skins and dry completely.
- Spread on a sheet pan and roast at 400°F for 15 to 20 minutes without oil.
- Remove, toss with olive oil and harissa spice, then roast another 20 to 30 minutes until crispy.
- Let cool in the oven with the door open to preserve crunch.
Ways to Serve Roasted Chickpeas
While roasted chickpeas make an excellent snack, they are also awesome as toppings on all kinds of dishes. I’m having mine tonight on a salad.
I’ve know several people that have them in soups or in all kinds of skillet sausage mashups.
Here are a few other popular uses:
- They are a healthy addition to trail mix,
- They are excellent in wraps or in gyros
- Soups of all flavors
- Skillet dinners with sausage
- As a substitute for hominy in pozole
And of course, salty crunchy snacks need to be paired with a soothing drink. Chickpea snacks go wonderfully with a homemade herbal Mediterranean tea with mint, rosemary, thyme & lemon peel
FAQ
Yes. Legumes, including chickpeas, are a core part of the slow carb diet. They provide fiber and protein without spiking blood sugar.
Get them as dry as possible before roasting, roast without oil for the first half, and store in a breathable container (not airtight). They stay crunchy for about a week.
Almost any blend works. Try Mexican tajin, an Indian curry blend, parmesan and herbs, or a simple salt and pepper. The possibilities are endless.
Yes. Drain and rinse well, then dry thoroughly. Canned chickpeas have more moisture, so drying them is especially important for crunch.
A cooling herbal tea with mint balances the heat nicely. A crisp white wine or light beer also works.
The key element to storing and maintaining the crunch is to make sure you get as much moisture out of the chickpeas as possible. The roasted chickpeas will last for about a week in a breathable bag like a mesh baggie.
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Roasted Harissa Chickpeas
Equipment
- Kitchen towel
Ingredients
- 1 14.5 oz chickpeas
- ¾ Tbsp olive oil
- 1 ½ tsp harissa spice
- ½ tsp kosher salt
Instructions
- Preheat oven to 400 degrees F. Rinse chickpeas and let them drain. Pat dry with paper towels. Wrap the chickpeas in a dry kitchen towel and gently rub and massage them to get the skins off. You want them as dry as possible for the crunchiest chickpeas. Don’t worry if a few skins are still left on.1 14.5 oz chickpeas
- Spread out the chickpeas on a sheet pan and roast in oven for 15-20 minutes, shaking the pan every 10-15 minutes or so to avoid burning. Remove the pan from the oven and drizzle the oil on the chickpeas and sprinkle the spices over them. Using your hands mix everything together thoroughly to coat the chickpeas (let them cool a bit if they are too hot to handle)3/4 Tbsp olive oil, 1 1/2 tsp harissa spice, 1/2 tsp kosher salt
- Roast coated chickpeas for another 20-30 minutes, shaking the pan every 10-15 minutes or so. Turn off the oven, open the oven door, and let chickpeas cool in the oven for about 15 minutes. Cool and store in a breathable container.
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Thanks for the tip about taking off the skins. A bit labor-intensive, but this is the best my roasted chickpeas have ever come out.
Yeah, I generally try and share recipes that are quick and easy, but sometimes a bit of extra time makes a big difference. This is one of those cases. Thank you for the comment!