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Toaster Oven Roasted Chickpeas are going to be your new favorite snack. They’re crispy, crunchy, secretly good for you and so addictive!
If you’re a fan of crunchy flavorful snacks then you’re going to beobsessed with these toaster oven roasted chickpeas.
The snack fan in our house is my husband Tim and he’s been eating these crispy beans warm right off the pan, tossed into salads (think high-protein croutons) and as a topping for avocado toast.
Taking pictures today, I could barely keep him from eating the whole bowl.
I can’t blame him though. They are kind of the perfect snack: All kinds of delicious and good for you too!
The funny thing is, roasting crispy chickpeas in our toaster oven was a little harder than I expected. It actually took me 5 attempts to get the time and temperature just right. But it was totally worth the effort.
~ Hey there Big Oven Cooks, scroll to the end of the post, we’ve included a few tips for you too!~
Yield: 4 Servings
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Crispy, crunchy, and secretly good for you! These little nuggets are great for a quick snack or fun salad topping.
Ingredients
- 1 15-ounce can Reduced Sodium Chickpeas, drained and rinsed
- 1 1/2 teaspoons Grapeseed Oil
- 1 1/2 to 2 teaspoons Seasoning of Choice, like Trader Joe’s Chile Lime Seasoning or Season Salt
Instructions
- Adjust the toaster oven cooking rack to the middle position and preheat to 375°F on the “Bake” setting. Line a rimmed baking sheet with a silicone baking mat.
- Spread the chickpeas onto a clean kitchen towel, pat dry, and discard any loose skins. Arrange beans in an even layer on the prepared pan.
- Roast chickpeas in the toaster oven, stirring or shaking the pan every 10 minutes, until they are crisp and dry, about 30 minutes total. (After 30 minutes, if you’re worried the centers are still chewy, let the chickpeas cool a little and then taste one. If it feels chewy in the middle, pop the pan back in for another 5 minutes.)
- Use oven mitts to remove the hot pan but leave the toaster oven on. Carefully transfer the chickpeas to a bowl. Add the oil and seasoning blend and toss to coat the beans.
- Pour the seasoned chickpeas back onto the pan and roast 5 minutes more.
- Allow the chickpeas to cool slightly on the pan before devouring by the handful.
Notes
Storage
Cool chickpeas completely before storing in a sealed container (like a mason jar) for up to 4 days.
Nutrition Information:
Yield: 4Serving Size: About 1/3 Cup
Amount Per Serving:Calories: 120Total Fat: 2.6gSaturated Fat: 0.2gCholesterol: 0mgSodium: 328mgCarbohydrates: 19.3gFiber: 4gSugar: 3gProtein: 5.3g
Toaster Oven Tips
After all those batches, I learned a few tricks that I’m hoping will help you get the same crispy, crunchy, addictive results with your little oven!
Tip #1 – Line your pan with a silicone baking mat or Silpat. It makes cleanup easy and keeps the beans from getting burnt spots.
Tip #2 – If the pan that came with your toaster oven is a roasting pan (with a raised center and wells around the sides) use a different pan. Our Breville Smart Oven Pro (BOV845BSS) came with a pan like that. As soon as you add the beans they immediately fall to the sides and pile on top of each other.
Just like when making toaster oven roasted broccoli, you want your beans in a single even layer. If the beans are piled up they will steam and turn out squishy and chewy (yuck!).
Tip #3 – Use the middle rack position. On the “Bake” setting the heat in your toaster oven is concentrated at the bottom. Cooking on the middle rack, the heat will not be as intense and won’t burn or overcook your chickpeas.
Tip #4 – Dry roast your chickpeas. This might feel wrong initially (at least it did for me) but the beans crisp up so much better if you roast them without any oil or seasonings at first.
Tip #5 – You can make half a recipe and the cook time won’t change. If you’re cooking for one, using a smaller toaster oven, or just want to experiment with different seasonings feel free to split the recipe! This Spicy Chickpea Edamame Salad Pitas recipe is my absolute favorite way to use up leftover canned chickpeas.
Oven vs. Toaster Oven
I know not everyone is rocking a reliable toaster oven so I threw a couple of pans of chickpeas into our big oven to see if they would cook any differently. Here’s what we learned:
- You don’t need the baking mat if you use a traditional oven. The beans cooked on the uncovered pan did not have any dark burn spots and crisped up fine.
- The chickpeas roasted in our big oven took longer to crisp up. Both of the pans took about 45 to 50 minutes to become completely crisped (aka no chewy middles). Combined with how long the oven takes to preheat, we spent over an hour making these in our big oven.
Looking for more “healthy-ish” snacks? Check out these Crispy Polenta Dippers (in 3 fun flavors), spicy Buffalo Broccoli and Cauliflower Bites with a creamy lightened-up blue cheese dip or everyone’s favorite easy recipe for Roasted Sweet Potato Rounds. They’re all irresistible!
FAQs
Spread the chickpeas onto a clean kitchen towel, pat dry, and discard any loose skins. Arrange beans in an even layer on the prepared pan. Roast chickpeas in the toaster oven, stirring or shaking the pan every 10 minutes, until they are crisp and dry, about 30 minutes total.
Why are my roasted chickpeas not crunchy? ›
Spread the chickpeas on a kitchen towel and gently pat them dry. It's essential to make sure they're totally dry before you toss them with the olive oil – damp chickpeas won't crisp up in the oven. Discard any loose skins from the outside of the chickpeas.
How much roasted chickpeas should I eat? ›
As for chickpeas specifically, they are a nutritious food rich in protein, fiber, vitamins, and minerals. A typical serving size of cooked chickpeas is about 1/2 cup, which provides approximately: Calories: 120.
How to cook small chickpeas? ›
Stovetop, Covered & Stovetop, Uncovered
- Soak 1/2 cup of dried chickpeas for 12 hours.
- Drain, rinse, and add to a pot. Cover by a few inches with water, and add 1/2 teaspoon salt.
- Bring to a boil, reduce heat, cover, and cook at a simmer until tender, about 90 minutes to 2 hours.
Cover with cold water, add the bicarbonate of soda, if using, and leave to soak for 8-12 hrs. Drain the chickpeas and tip into a saucepan. Add cold water to come to about 8-10 cm above the chickpeas and bring to a boil. Turn down the heat and simmer for 45 mins - 1 hr, or until the chickpeas are tender.
How do you know when chickpeas are cooked enough? ›
You can tell if they are ready when they are tender to the bite. And as I said, the cooking time will also depend on how you choose to cook them: Stovetop: boiled chickpeas cooked on the stovetop will take anywhere from 30 minutes up to 2 hours.
Why do my roasted chickpeas go soft? ›
They are a terrific low-calorie, nutrient-dense snack with lots of fiber. A few factors determine whether they'll turn mushy when roasted: the type of chickpeas (dried and soaked overnight or dried), how well they are dried before roasting and how much oil is used (you need only a little).
Is 1 cup of chickpeas too much? ›
You can eat at least one serving (28 grams) of chickpeas per day. However, don't eat more than 70 grams a day since that can cause adverse side effects. If you consume too many chickpeas, some side effects you may get include bloating, nausea, and gas.
Do chickpeas spike blood sugar? ›
Chickpeas can positively impact your high blood sugar due to their low GI, high fibre and protein content. However, consuming legumes as part of a balanced meal is essential, as excessive consumption or high-GI ingredients added to chickpea recipes can raise your blood sugar levels.
Are roasted chickpeas good for high blood pressure? ›
Chickpeas are high in fiber, protein, and healthy fats and have a low glycemic index (GI). As a result, chickpeas help manage cholesterol, triglycerides, blood sugar, and blood pressure; maintain healthy body weight; and support gut health.
The chickpeas are sautéed with baking soda for a few minutes, before dumping in the water to simmer the chickpeas. The baking soda makes the water more alkaline, which softens the chickpeas more quickly by weakening their pectic bonds.
Do you cook chickpeas covered or uncovered? ›
About this method: This method is straightforward: Place chickpeas in a Dutch oven with aromatics and cover with 3 to 4 inches of water. Place the lid on the pot and bring to a boil, then uncover and reduce heat to maintain a simmer until the beans are tender, 1 to 2 (or more) hours.
What happens if you don't cook chickpeas long enough? ›
The Dangers of Eating Undercooked Beans
The most toxic of all lectins are found in pulses like lentils or chickpeas. Symptoms usually start just a few hours after ingestion and can last four hours or more in extreme cases. Eating just four raw beans is enough to bring on these symptoms.
Does cooking chickpeas longer make them softer? ›
If you are planning on mashing your chickpeas, you'll probably want to cook them a little longer to make them even softer. If you like your chickpeas chewy, you'll want to cook them for less time. Experiment a bit until you find the perfect time for you.
Can you eat chickpeas straight from the can? ›
Canned chickpeas are pre-cooked chickpeas. You can eat canned chickpeas straight out of the can! (Just be sure to rinse them off before chowing down to wash out excess sodium) Otherwise, you can roast them or turn them into any number of delicious dishes, like these here.
Why chickpeas are not getting soft? ›
Unfortunately, this happens when you use very old chickpeas. The longer they sit in your pantry, the longer they will take to cook. You can either continue cooking them until they soften, or throw them out and buy a fresh batch from the grocery store to cook.
Why are my chickpeas still hard after cooking? ›
If you are cooking chickpeas for hummus, you'll want the beans to be soft. On the other hand, if you plan to add the beans to a salad or stew, you may want them on the firmer side. If your chickpeas are still hard after the cooking time we suggest and you want them to be softer, continue to cook until soft.
Why won't my chickpeas soften? ›
Adding ¾ teaspoon of baking soda for every cup of dried beans to the brine (soaking water) can cut the cooking time by roughly 40%. Baking soda helps to dissolve the cellular walls of beans. but be sure to thoroughly rinse the beans before cooking in fresh water.
Why aren't my chickpeas roasting? ›
If the chickpeas aren't coated in oil, they won't get crispy. Season with salt before going in the oven but DON'T add the spices until the chickpeas are roasted. Roast in the oven for 35 to 45 minutes, or until the chickpeas are golden brown and crispy.
