Healthy Roasted Chickpeas Low FODMAP Roasted chickpeas are one of the simplest ways to indulge in a savory, crunchy snack without irritating your gut. Whole chickpeas are moderate-to-high in FODMAPs, but canned and well-rinsed chickpeas in controlled portions are given the green light by the Monash University FODMAP app — and they roast up just fine.
These simple roasted chickpeas are low FODMAP and roasted to a lovely crispy texture in the oven. They’re great for throwing in your bag, stirring into salads or snacking by the handful.
✅ FODMAP-friendly serve: Up to 42g (1/4 cup) canned chickpeas per portion.
✅ High in fiber and protein: which means you will stay fuller longer without bloating.
✅ Crispy texture: without blowing anything up and having to deep fry everything — gut-friendly win!
You can also mix and match this recipe with other flare-up-friendly ideas, or cobble together a full day’s worth of food from our IBS Flare-Up Survival Kit. Want more advice for sidestepping digestive upset with legumes? For more on what IBS triggers are and why they matter, don’t miss our guide to Understanding IBS Triggers.
This snack recipe shows that a little planning is all you need to include even the most problematic high FODMAP ingredient to your snack rota when on a low FODMAP diet.
Low FODMAP Roasted Chickpea Snack (Canned & Rinsed)
Equipment
- Baking tray
- Mixing bowl
- Paper towels or clean kitchen towel
- Oven
Ingredients
- 1 cup canned chickpeas rinsed and drained (use up to 84g total for 2 servings)
- 1 tbsp garlic-infused olive oil FODMAP-safe
- 1/2 tsp ground cumin
- 1/2 tsp smoked paprika
- Pinch of sea salt
- Optional: pinch of cayenne for heat
Instructions
- Preheat oven to 400°F (200°C).
- Dry the rinsed chickpeas thoroughly using a paper towel or clean cloth.
- Toss chickpeas in a bowl with garlic-infused olive oil and seasonings.
- Spread evenly on a baking tray lined with parchment paper.
- Roast for 25–30 minutes, shaking halfway through, until golden and crispy.
- Cool for 5 minutes before enjoying or storing.
Notes
Nutrition Table:
| Nutrient | Amount per Serving | % Daily Value* |
|---|---|---|
| Calories | 176 kcal | — |
| Protein | 7 g | 14% |
| Carbohydrates | 20 g | 7% |
| Dietary Fiber | 6 g | 21% |
| Total Fat | 7 g | 11% |
| Saturated Fat | 1 g | 5% |
| Sodium | 190 mg | 8% |
| Potassium | 220 mg | 6% |
| Calcium | 40 mg | 4% |
| Iron | 1.4 mg | 8% |
| Omega-3 | 0.1 g | — |
| Sugar (Natural) | 2 g | — |
Important Notes:
- Stick to 1/4 cup (42g) canned chickpeas per serving for low FODMAP compliance.
- Avoid raw or dried chickpeas which are higher in GOS.
- Store in an airtight container for 2–3 days to retain crispness.