Garlic Parmesan Roasted Chickpea Snack Recipe

Garlic Parmesan Roasted Chickpeas are a perfect for those with nut allergies!

garlic parm chickpeas2 (1 of 1)

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 peanut allergy 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.

unnamed (11)

Now of course they are UBER popular everywhere with a huge amount of variety. But for us this plain and simple recipe wins over the sweet ones or spicy ones every time.

garlic parm chickpeas3 (1 of 1)

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.  :)

garlic parm chickpeas1 (1 of 1)

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.


garlic parm chickpeas4 (1 of 1)

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.



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 minutes and stirring more often to avoid that issue. The result was a great crispness for the whole batch.

4.5 from 4 reviews
Garlic Parmesan Roasted Chickpea Snack Recipe
Nutrition Information
  • Serves: 10
  • Serving size: 1/4 cup
  • Calories: 155
  • Fat: 5g
  • Carbohydrates: 21.9g
  • Sugar: 0g
  • Sodium: 464
  • Fiber: 4.2g
  • Protein: 6.3g
  • Cholesterol: 4mg
Prep time: 
Cook time: 
Total time: 
  • 2 cans (15.5oz each) garbanzo beans, rinsed and drained
  • 2 tablespoon coconut oil, melted, divided
  • 1/2 teaspoon salt
  • 1 teaspoon minced garlic or more if you like
  • 1/2 cup grated Parmesan cheese
  • Optional: cayenne powder or curry powder
  • pepper to taste
  1. Drain the beans and rinse them well. Lay them on paper towels to dry for about 30 minutes.
  2. Preheat oven to 400 degrees.
  3. In a bowl, mix together 1 tablespoon of oil and add chickpeas to coat.
  4. Add salt, garlic, and cheese and stir well to coat.
  5. Lay beans on a baking sheet and drizzle with remaining tablespoon of melted coconut oil.
  6. Bake for 20 minutes, stir and continue to bake for up to an hour or until golden and crispy. Mine were perfect at 45.
Weight Watchers Points+: 3*


Other recipe you might like:




    • Brenda says

      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.

    • Tami says

      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!

    • Amy says

      You could use nutritional yeast as a substitute for parmesean to make it vegan – it also tastes delicious on popcorn!

  1. says

    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.

  2. says

    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!

    • Brenda says

      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.

  3. Jenn says

    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!

    • Brenda says

      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, hope that helps. Thanks!

  4. Rita Scannell says

    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!

    • kris (lowercase) says

      you can just copy/paste onto word or something. it isn’t hard to do. then you won’t get anything except the recipe.

  5. Amber says

    I just posted this to Pinterest- what a fabulous idea! I can taste them now! I must try this!! Thanks!

  6. Melanie says

    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!

  7. Melissa says

    It seems like my cheese mixture didn’t stick well to the chickpeas. Is there a way to make it stick better?

    • Brenda says

      You could add more oil than I used before cooking or once out of the oven and still hot sprinkle some cheese on them.

  8. Amanda Munhollon says

    I am glad I found this recipe & the sweet/salty recipe too, because I just found a can of chick peas in my cupboard (bought by mistake)& had no clue how what to do with them! Needless to say they are both in the oven as I am posting this-thanks for sharing!

  9. Leigh Anne says

    I’m new to your site….found you thru Pinterest! Trying to eat healthier and get my fam to do the same. I just made these b/c I had all ing. on hand…..and they were delish! Trying to stop eating them! I named them “chipmunk treats” hoping the kids (5yo & 3yo) would eat them. No such luck, but I’ll keep trying :) Thx for doing what you do. I’m your newest follower!

    • Brenda says

      thanks for trying the recipe! Keep trying with the kids, you might want to try the sweet garbanzo recipe with them instead of this one. They might like it better.

  10. nicole says

    Well just put them in the oven!! I did not have minced garlic but I did have organic garlic salt. I used the gs to replace the minced garlic and did not add the extra salt. I had package Sargento Parm cheese. I will let you know if they are trashed or devoured!!

  11. Jen says

    My daughter has a nut allergy as well and LOVES these! We use non dairy Parmesan cheese that we get from the health food store. It is veggie cheese but with the parm flavor and tastes the same as the real stuff!

  12. Patti Pickett says

    I made this tonight and it was delish. Will be makimg this again and will try the sweet version too. Thanks for sharing.

  13. says

    Hey there, I just made these with pecorino cheese and they are absolutely amazing. I always substitute parmigiano for pecorino as the latter is about half the price :)

  14. Hannah says

    Definitely going to try out this recipe! Would just like to say that I’m loving your site and from somebody with a nut allergy thankyou so much for all of these recipes! It’s so hard to find even just a granola bar without nuts that isn’t packed with sugar so thankyou for making it easy!

  15. Jennifer says

    ok, with all the wonderful reviews either i did something wrong, or i need to adjust my expectations.
    Crunchy, i was expecting consistency similar to wasabi peas. mine turned out just dry with very little to no crunch and on the verge of burned. I used canned peas, which sat several hours on paper towels. I love this concept and am very hopeful they will turn out for me. Try, try, try again, next time lower temp and with convection. The snack possibilities are endless.

  16. Tianna says

    I never tried anything like it! I just made them and i have to say they taste fantastic, they were done by 30 mins in my toaster oven. I used one can instead of two but life changed!

  17. Karen says

    Love these! Disappointed the next day though as they had softened in the ziploc bag. Will re-bake them today to crisp back up and try storing them uncovered (if they last that long!) Thanks Brenda for all the great recipes. I’m a Wellness Coach and recommend your site frequently.

  18. MacNeill says

    I prefer spicier condiments so I tried replacing with lime juice and chipotle, delicious! Also delicious with Cajun spice, or piri piri, etc.

  19. Cheryl Mastroeni says

    I love these, so easy to make and delicious! Just thought I’d post about my last batch. We love garlic so I thought I would try it using garlic olive oil instead of regular or coconut oil (I make them both ways). Omg! They tasted so good we couldn’t stop eating them!. If you are a garlic lover you will love these!

  20. Robbie says

    When using dried beans soaked overnight. Should I boil them first or just bake them straight after drying on a towel for a bit ?


  1. […] Garlic Parmesan Roasted Chickpea Snack from Sugar-Free Mom Roasted Garbanzos are one of our favorite snacks.  Make them in the winter though because your home gets pretty heated up doing it!  If you can’t have parmesan, try some nutritional yeast instead! […]

Leave a Reply

Your email address will not be published. Required fields are marked *

Rate this recipe: