Garlic Parmesan & Rosemary Oven Roasted Chickpeas

This oven-roasted chickpea recipe will change your life! If you’re looking for a crispy, protein-packed snack that’s both satisfying and easy to make, this is it.

I have quite terrible willpower when it comes to food. It’s the kind of willpower that completely disappears when faced with sweet treats or carb-heavy comfort food. It’s the kind of willpower that causes me to eat 5 donuts in one sitting, or an entire American dinner-sized pasta portion for lunch. Bread? Don’t even get me started. The aroma of freshly baked bread is enough to make me weak at the knees. Cheese AND bread? Done. Throw in some butter, and it’s game over.

When I was 19, I gained 30 pounds due to this. Yes, you read that correctly. THIRTY pounds. It crept up on me, bite by delicious bite. When I look back at photos, I can’t believe it either. It’s a testament to just how easy it is to indulge when you’re in the honeymoon phase of a relationship.

I had always been able to eat whatever I wanted without a second thought my entire life, and never worry about my weight, but when my friends and I got together, we spent many nights at the ultra-fancy Olive Garden (hello, unlimited breadsticks!) and the pre-made cake section of the grocery store. Late-night desserts became a ritual, and portion control? Nonexistent.

When I could no longer fit in my pants comfortably, I knew I needed to make a change – and completely changed the way I was living. I started exercising and watching what I ate (no more mushroom steaks & potatoes for me). I swapped processed foods for whole, nutrient-dense ingredients and started prioritizing meal prepping. I became an advocate for Paleo eating, and yes, even joined a cult: CrossFit. ;)

I loved it because I saw results fast, and the workouts were only 20 minutes long. It was glorious. I felt stronger, more energized, and finally in control of my eating habits. After a year of hard work, I was back to my high school weight, and have sat right around there for the past few years. Maintaining a healthy lifestyle became second nature, and I found a balance between indulgence and discipline.

Since moving up to the ranch, I don’t exercise the way I used to. My lifestyle has shifted to one that includes more outdoor work and natural movement. I am a high school coach and do conditioning with my girls, but I am nowhere near as dedicated as I used to be. So, I have to be very conscious about what I eat. Fueling my body with wholesome, protein-rich foods helps keep me on track, even without intense workouts.

I like to eat a very balanced diet but allow myself to eat the damn cheese if I really want it. Life is too short to completely cut out the foods you love, and I’ve found that moderation is key. I have fallen comfortably into the non-deprivation, healthy eating lifestyle. Every now and then, I will serve pasta for dinner or go out to eat at one of the few restaurants in town, but for the most part, I eat a ‘Primal’ diet – focusing on whole foods, lean proteins, and healthy fats. (Mostly because I can’t stand the thought of life without cheese.)

These oven-roasted chickpeas are my go-to recipe for when I’m feeling like I need something starchy but don’t want to cave into the pasta craving. They are a fantastic alternative to chips and crackers, giving you that same crunchy satisfaction without the processed ingredients. They are perfectly crunchy, salty, and delicious! Best of all, they are loaded with fiber and plant-based protein, making them a nourishing choice for both snacking and meals. I will often just have these for dinner and call it Meatless Monday (even if it’s Thursday). They pair beautifully with salads, grain bowls, or even as a topping for soups. Chickpeas are packed with protein, but do come with a high-calorie content (just like Almond Butter, my one true love), so think of these as a meal rather than a snack if you’re being mindful about calorie intake. Portion control is key, but the nutritional benefits make them worth every bite.

For extra crunch, try adding crispy chickpeas on top! A simple mix of olive oil, garlic powder, and fresh rosemary creates a delicious snack that’s perfect for any occasion. Just spread them in a single layer on a parchment paper-lined baking sheet and roast at 40-45 minutes. The best part? They stay crunchy for a couple of weeks when stored in an airtight container.

The Recipe

Oven Roasted Garlic Parmesean Chickpeas

Perfectly Crunchy Chickpeas make for the perfect side dish or appetizer!

Print Pin Rate

Prep — 10 minutes mins

Cook — 25 minutes mins

Total — 35 minutes mins

Serves — 1

Ingredients  

• 1 can chickpeas rinsed
• 1/4 cup shredded Parmesan
• Salt garlic & onion powder to taste
• Fresh Rosemary Sprigs
• 3 tablespoons olive oil

Instructions 

• Preheat oven to 425˚ F.
• In a large bowl, combine all ingredients and toss to coat the beans thoroughly. Spread evenly on a cookie sheet, and place in the oven for 20-25 minutes, checking on them regularly. 
• Once they are crispy, and look like they are right on the edge of "crispy" and "burnt", take them out. Scrape them into a bowl, sprinkle with fresh sea salt and a dash of Parmesan, and fall in love. 

Conclusion

Oven-roasted chickpeas are the perfect snack for any occasion—crunchy, flavorful, and packed with protein. Whether you’re looking for a healthy alternative to potato chips or a satisfying side dish, this chickpea recipe is sure to become one of your favorite things. With simple ingredients like olive oil, parmesan cheese, and fresh herbs, you can customize the flavor to suit your taste. Store them in an airtight container to enjoy for a couple of weeks, and next time you’re craving a crunchy treat, you’ll have the best place to turn. So grab a can of chickpeas, your favorite seasonings, and a baking sheet, and get roasting—good luck and happy snacking!

OTHER GO-TO RECIPES:

Endive Salad Recipe with Blue Cheese and Walnuts

Classic French Vinaigrette: The Best Salad Dressing Recipe

Easy and Fresh Summer Blackberry Crisp Recipe