Low FODMAP Roasted Chickpea Snack (Canned & Rinsed)
Crunchy and salty, these Low FODMAP Roasted Chickpeas are the ideal light, crispy snack for low FODMAP bites between meals. Using canned and rinsed chickpeas for FODMAP friendly.
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.