When I was coaching clients on a slow carb diet through a site called coach.me, the number one complaint was that they missed crunchy, salty snacks. Chips were not allowed, nuts were considered a domino food, and store-bought ‘healthy’ snacks were heavily processed with artificial sugars.
These roasted chickpeas solve that problem. They are crunchy, satisfying, and slow carb compliant. The parmesan and Worcestershire give them an umami punch that enhances the flavor.
Quick Summary: Crunchy roasted chickpeas with parmesan, herbs, and Worcestershire sauce. A slow carb compliant snack that satisfies the craving for something salty and crunchy. The key to making them crispy is roasting them dry first, then adding oil and seasonings. Prep: 10 min | Cook: 45 min | Makes: about 3 cups
Jump to: RECIPE | Tips to Make Them Crunchy | More Slow Carb Snacks | FAQ
How Do You Make Roasted Chickpeas Actually Crunchy?
Sometimes roasted chickpeas can look crunchy, only to bite into a soft “beany” center. They’re still good that way, but we’re going for the crunch that you might be missing from the lack of tortilla chips in your slow-carb lifestyle.
So, here are a few tips to promote the crunch:
- 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 375 degrees F for about 40-45 minutes rather than at a high temperature for a 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.
More Slow Carb Snacks
Snacks are so popular for people leading a busy lifestyle as a grab-and-go food is often the only option. Try some of these other slow carb snack ideas.
Salt and Vinegar Cucumber Chips Dried in Dehydrator
Roasted chickpeas with a Moroccan spice blend called harissa.
Beet Chips Dried in Dehydrator
Fast Food for a Slow Carb Diet
FAQ
Yes. Legumes including chickpeas, lentils, and black beans are allowed on a slow carb diet. They’re a good source of protein and fiber. They can become a domino food, so watch the portion size.
Usually moisture or oil. Dry them thoroughly before roasting, remove the skins, and roast without oil for the first 20 minutes. Add oil and seasonings for the second half only.
Use a breathable container; not airtight as trapped moisture makes them soft. They keep 2-3 days at room temperature or up to 3 days refrigerated. Reheat at 350°F for 5 minutes to re-crisp.
Yes. Harissa, ranch seasoning, curry powder, or simple salt and pepper all work. The roasting method stays the same.
Yes, but you’ll need to cook them first until tender, then dry thoroughly before roasting.
Crunchy Roasted Chickpeas with Parmesan
Equipment
Ingredients
- 2 15 ounces canned chickpeas drained, rinsed and patted dry
- ¼ cup olive oil
- 2 tablespoons Worcestershire sauce
- 1 teaspoon chile pepper spice
- 2 teaspoons mixed dried herbs (I used a mix of oregano, thyme and rosemary
- 1.5 teaspoons garlic salt
- 2 tablespoons freshly grated parmesan cheese
Instructions
- Preheat the oven to 375 degrees F. Rinse the chickpeas and let drain. Dry thoroughly with paper towels or a dish towel. The drier they are the crunchier they will be in the end. 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.2 15 ounces canned chickpeas
- Spread the chickpeas out on a sheet pan and roast without any oil for the first half of the roasting process (about 20 minutes). Check occasionally to make sure they are not burning. You may need to shake the pan every so often.While they are roasting whisk together the next 5 ingredients (oil, Worcestershire, chile spice, herbs and garlic salt). Toss the hot chickpeas with the oil and seasonings and roast for another 15-20 minutes (you may need to let them cool a bit if you are tossing by hand). A lot of recipes mix the chickpeas with oil and seasoning before roasting and the coating prevents them from crisping up as much.1/4 cup olive oil, 2 tablespoons Worcestershire sauce, 1 teaspoon chile pepper spice, 2 teaspoons mixed dried herbs, 1.5 teaspoons garlic salt
- Remove chickpeas from oven and mix in the parmesan cheese and roast about 5-10 more minutes or until brown and crisp, stirring twice (beans may pop during roasting). Serve warm or allow to cool prior to storing.2 tablespoons freshly grated parmesan cheese
[…] Click here for a low carb recipe that uses a harissa spice mix for the chickpeas. […]
I am confused about the roasting directions – you say to roast at 350 in your comments, but the recipe states to preheat the oven to 425? also you say to not put any oil on them for the first part of the roasting, but the recipe has you mixing them with the oil and spices right away. Please clarify – thanks!
I’m so sorry….no wonder you were confused. I have 2 different roasted chickpea recipes and it looks like I mixed them up with each other. I have updated and modified the directions in this recipe and I think it will be much easier to understand. Please let me know if there is anything that is still confusing, and thank you so much for your comment!