Looking for a tasty and nutritious snack? Try these high-protein crispy roasted chickpeas with Parmesan cheese, garlic, oregano, and hints of lemon!
These crispy roasted chickpeas with Parmesan are unbelievably crunchy and packed with big flavor!
Why you will love crispy roasted chickpeas with Parmesan cheese
- They’re crunchy, savory, and satisfying
- They’re packed with protein and fiber
- The recipe is super quick and easy to make
- They’re full of bold, cheesy flavor
- They’re great for on-the-go snacking
Crispy roasted chickpeas with Parmesan cheese ingredients
All you need are chickpeas, olive oil, lemon zest, Parmesan, and seasonings to make this ultra-crispy snack!
- Chickpeas — Also known as garbanzo beans. You can use canned beans that have been rinsed and dried or make your own from dried chickpeas.
- Lemon zest — Brightens up the flavors with a touch of citrus and acidity.
- Olive oil — Use extra virgin olive oil to add richness and help the seasonings stick to the chickpeas.
- Parmesan — You can also use Parmigiano-Reggiano if you prefer. This adds a savory nuttiness and crisp texture when roasted.
- Seasonings — Salt, pepper, garlic powder, dried oregano, and cayenne create a complex flavor profile that is super satisfying.
How to make crispy roasted chickpeas with Parmesan cheese
Step 1: Preheat the oven to 400°F.
Step 2: Rinse and drain the chickpeas, then pat dry on all sides with paper towels to remove as much moisture as possible. Spread them out on a clean dish towel and let them air-dry while the oven preheats.
Step 3: Place the dried chickpeas in a medium bowl, then drizzle with the olive oil and sprinkle with ¼ teaspoon of kosher salt. Mix gently with a wooden spoon.
Step 4: Transfer the chickpeas to a baking sheet in a single layer.
Step 4: Place in the oven and roast. After 10 minutes, take the chickpeas out, stir, then roast for another 10 minutes or until the chickpeas are golden brown.
Step 5: In a small bowl, combine the cheese, lemon zest, garlic powder, oregano, salt, black pepper, and cayenne.
Step 6: Transfer the chickpeas to a clean bowl, then add the cheese mixture. Toss until the chickpeas are well-coated.
That’s it! Enjoy your roasted chickpeas as a tasty snack, salad topper, or in any dish where you want to add a little flavor and crunch.
Recipe tips and tricks
- The key to ultra-crispy chickpeas is to thoroughly dry them before roasting. You want to remove all excess moisture that would cause them to steam instead of roast.
- Let the chickpeas cool completely to maximize the crunch. They will be slightly soft when they’re warm out of the oven but will become crispier as they cool.
Substitutions and variations
- You can swap out the Parmesan cheese for nutritional yeast to make the recipe dairy-free and vegan while keeping that cheesy flavor.
- I sometimes like to add smoked paprika for a deeper, smokier flavor.
- If you prefer less heat, you can reduce or omit the cayenne pepper.
What to eat with this recipe
Crispy chickpeas make an amazing salad topper! Serve them over a Mediterranean salad, chopped chicken salad, or your favorite salad tossed in lemon vinaigrette.
I also love using them to add some crunch on top of a creamy soup. They’re delicious with buttercup squash soup or vegan mushroom soup.
Or you can always enjoy them on their own as a tasty snack!
Are roasted chickpeas good for people with diabetes?
Chickpeas are high in fiber and protein, which helps regulate blood sugar levels by slowing the absorption of carbohydrates. This fiber-protein combination keeps you fuller for longer and prevents sharp spikes in blood sugar.
Plus, using olive oil and Parmesan cheese adds healthy fats for a balanced and nutrient-dense snack. So all-in-all, I would say this snack is a great option for people with diabetes!
Storage and freezing
- Spread the roasted chickpeas on a piece of parchment paper to cool, then store them in an airtight container at room temperature for 3-4 days.
- I would not recommend freezing roasted chickpeas as they will get soft and soggy when they thaw.
Other crunchy snack recipes
Looking for more snack ideas that combine crunchy texture with delicious flavor? Here are a few of my favorite recipes that I know you’ll love:
For even more diabetes-friendly snacking inspiration, check out this roundup of my favorite low-carb packaged snacks!
Crispy Roasted Chickpeas with Parmesan Cheese
Ingredients
- 14 ounces chickpeas, (rinsed and drained)
- 1 tablespoon olive oil, (extra virgin)
- ¼ teaspoon Kosher salt
- 1 ½ tablespoons Parmesan or Parmigiano-Reggiano cheese, (finely grated)
- ½ teaspoon lemon zest
- ½ teaspoon garlic powder
- ½ teaspoon dried oregano
- ¼ teaspoon kosher salt
- ⅛ teaspoon freshly ground black pepper
- ⅛ teaspoon cayenne pepper
Instructions
- Preheat the oven to 400°F.
- Rinse and drain the chickpeas, then pat dry on all sides with paper towels to remove as much moisture as possible. Spread them out on a clean dish towel and let them air-dry while the oven preheats.14 ounces chickpeas
- Place the dried chickpeas in a medium bowl, then drizzle with the olive oil and sprinkle with ¼ teaspoon of kosher salt. Mix gently with a wooden spoon.1 tablespoon olive oil, ¼ teaspoon Kosher salt
- Transfer the chickpeas to a baking sheet in a single layer.
- Place in the oven and roast. After 10 minutes, take the chickpeas out, stir, then roast for another 10 minutes or until the chickpeas are golden brown.
- In a small bowl, combine the cheese, lemon zest, garlic powder, oregano, salt, black pepper, and cayenne.1 ½ tablespoons Parmesan or Parmigiano-Reggiano cheese, ½ teaspoon lemon zest, ½ teaspoon garlic powder, ½ teaspoon dried oregano, ¼ teaspoon kosher salt, ⅛ teaspoon freshly ground black pepper, ⅛ teaspoon cayenne pepper
- Transfer the chickpeas to a clean bowl, then add the cheese mixture. Toss until the chickpeas are well-coated.
