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    Air Fryer Chickpeas

    Published: April 29, 2022 · Last Modified: April 29, 2022 by Elise Harlow, MS, RDN · This post may contain affiliate links

    Air Fryer Chickpeas

    Jump to Recipe

    These crispy chickpeas made in the air fryer are going to your new favorite healthy snack! The will not only satisfy your crunchy/salty snack cravings, but they are a good way to sneak more fiber and protein in to your day.

    Don't have an air fryer? That's ok! There is an option to make them in the oven.

    Air Fryer Crispy Chickpeas

    What are chickpeas?

    Chickpeas, also called garbanzo beans, are a legume with a slightly nutty flavor and are commonly consumed in the form of hummus. You can buy them canned or dried and can be found on the bean aisle at the grocery store.

    Nutrition in ½ cup chickpeas

    • Total calories: 120
    • Total fat: 2g
    • Total carbohydrates: 20g
    • Dietary fiber: 4g
    • Protein: 7g

    Fiber in chickpeas

    As you can see from above, ½ cup of chickpeas has 4g of fiber.

    Below is the recommended total amount of fiber to consume each day.

    • Men: ~38g per day
    • Women: ~25g per day

    This means that eating ½ cup of chickpeas will get you roughly 15% of your daily fiber needs. This is important given that many people are not consuming the recommended amount of fiber. Fiber is particularly helpful for people trying to manage their weight, lower cholesterol, and improve gut health.

    Click here to read more about why fiber is important and how it can benefit your health.

    Health benefits of chickpeas

    One of my goals as a dietitian is to help people find foods that are both delicious and also benefit your health. These crispy chickpeas fit the bill. There is research to suggest that eating chickpeas can help with weight management, blood sugar management, and preventing heart disease (1).

    If you're somebody who usually grabs the bag of potato chips or pretzels in the afternoon, these crispy chickpeas are for you. While chips are delicious, they aren't the most nutritious afternoon snack. By opting for these crunchy chickpeas instead, you will get in more protein and fiber, which are two nutrients that help to keep your blood sugar stable and to feel full and satisfied for longer.

    How to eat crispy chickpeas

    Other than just snacking on chickpeas by themselves, my next favorite way to use crispy chickpeas is on a salad in place of croutons. They offer the same crunchy and salty satisfaction but with more nutritional benefits than croutons. They also come in handy if you are gluten free, as these can be a tasty and naturally gluten free replacement for croutons on a salad.

    These would also be great mixed with some nuts to make your own trail mix. Trail mix is a great snack to keep on hand and is something you can stash in your purse or bag to keep with you on the go. With a mix of nuts and crunchy chickpeas, you can have a portable snack that is full of protein, healthy fats, and fiber. This is the perfect combination of nutrients to keep your blood sugars balanced and you feeling full and satisfied until your next meal.

    Air Fryer Crispy Chickpeas
    Can I make these even if I don't have an air fryer?

    Yes! You can make these in the oven, but it will take significantly longer. I recommend baking them in the oven for 30 to 60 minutes at 375°F. Keep a close eye on them while they are baking to determine when they are crispy and prevent them from burning.

    What kind of air fryer do you recommend?

    I have only every tried out one air fryer but I love the one that I have. It is from the same brand that makes the Instant Pot, which I have had for years and also love.
    Click here for a link to the air fryer I use.
    Click here for a link to the Instant Pot.

    Air Fryer Crispy Chickpeas

    Air Fryer Chick Peas

    These crispy chickpeas are going to your new favorite healthy snack! The will not only satisfy your crunchy/salty snack cravings, but they are a good way to sneak more fiber and protein in to your day.
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Cook Time 15 mins
    Course Snacks

    Equipment

    • 1 Air fryer

    Ingredients
      

    • 1 can chickpeas
    • 1 teaspoon olive oil
    • ¼ teaspoon salt

    Instructions
     

    • Rinse and drain the chickpeas.
    • Pour the chickpeas onto a plate and pat dry with a paper towel. Make sure to dry them completely otherwise they may not get fully crispy.
    • Transfer the chickpeas to a large bowl and add the olive oil and salt. Mix together.
    • Preheat your air fryer to 375°F and set the time to 20 minutes.
    • Add the chickpeas to the basket of the air fryer and press start. Shake the basket of the air fryer halfway through cooking.

    Sources

    1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421/
    2. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/nutritional-quality-and-health-benefits-of-chickpea-cicer-arietinum-l-a-review/BCD8920297E987AAABBC12BFF90EB0CF
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    Reader Interactions

    Comments

    1. Ashley Charbonnet says

      January 31, 2023 at 2:40 pm

      We made these tonight and they were so yummy and fast! My kids loved them too! Great snack idea. We are having them with Greek chicken bowls tonight.

      Reply
      • Elise Harlow, MS, RDN says

        February 02, 2023 at 12:20 pm

        I am so glad to hear that! Kid approved is such a plus!

        Reply

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    Welcome to The Flourished Table! I'm Elise Harlow, a Registered Dietitian based in Newport Beach, CA. I have a passion for everything food related and living a healthy lifestyle. Through my healthy recipes, individualized nutrition coaching, and meal planning services, my goal is to show you that good nutrition and cooking at home can be easy, fun, and tasty! Click here to learn more about me!

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