Cinnamon Roasted Chickpeas Recipe - Mirlandra's Kitchen (2024)

by Mirlandra 22 Comments

These sweet, crunchy cinnamon roasted chickpeas deliver in the snack department! You only need four ingredients for this healthy, high protein, gluten free and vegan treat! This is an easy snack to make from your pantry staples and a fun introductory cooking project for kids.

Cinnamon Roasted Chickpeas Recipe - Mirlandra's Kitchen (1)

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Roasted chickpeas are simple, healthy comfort food! They have a satisfying crunch and a lovely sweet flavor that may even “trick” your kids into eating a pile of veggies. For that matter they might “trick” YOU into eating a pile of veggies!

My life revolves around a chaotic mixture of toddler adventures and long work hours. I like my food to be delicious, fast, full of protein and something my kids will also be happy to gobble up.

Chickpeas have become trendy in recent years but they have been a food staple forever! In the 80s my mom and her plant breeding friend were growing chickpeas on our farm. I remember discussing genetic traits and helping plant row after row of chickpea seeds as they experimented. It sounds pretty geeky but I had a great outdoorsey childhood in Oregon.

What’s So Great About Cinnamon Roasted Chickpeas?

Are chickpeas healthy? YEP! In a world full of questionable snacks chickpeas are a simple win. Chickpeas are a healthy snack that still tastes good.

  • Chickpeas are packed to the gills with both protein and fiber
  • Chickpeas are cheap!
  • Chickpeas are an easy pantry staple to keep on hand!
  • Chickpeas are friendly for people with food allergies.
  • Chickpeas are vegan and gluten free

Pack this great snack for travel, park trips, work lunches. Make it for parties or just at home with your kiddos.

How Do You Make Crispy Chickpeas?

The most important part of a good roasted chickpea recipe is making sure to get them crispy! Try these three tips to get the crispiest chickpeas!

  1. Rinse them well and then FULLY drain them and then DRY them super well. The less moisture from the beginning the better.
  2. Try removing the skins before baking. This lets them crisp up better.
  3. Some people recommend storing chick peas without a sealed lid. They say this maintains crispiness longer. This depends partly on the place you live. If you live in a very dry climate it should work well here. When I lived in the valley of Oregon it was fairly humid and there we had to be careful things didn’t become too moist when left uncovered. You can experiment and see what works best in your climate.

Easier Clean Up For Roasting Chickpeas

Using a silicone baking liner makes for much easier clean up after this project. I find them handy in the kitchen in general.

Garbanzo Beans VS Chickpeas

Garbanzo Beans and Chickpeas are different names for the same bean. We use the names interchangeably in the US. The word “garbanzo” is derived from Spanish while the name chickpea comes from Latin. Both names refer back to the plant with the scientific name “Cicer arietinum.”

ARE YOU CONFIDENT IN YOUR KITCHEN? I teach busy moms How to Cook the Perfect Family Dinner EVERY Night in 30 Minutes or Less Without Being Stuck in “Kitchen Jail.” Want to learn more? Come check out my class, The Confident Kitchen!

Cinnamon Roasted Chickpeas Recipe - Mirlandra's Kitchen (2)

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4.07 from 102 votes

Cinnamon Roasted Chickpeas

Delicious and crunchy, Cinnamon Roasted Chickpeas are an easy snack to make from your pantry staples and a fun introductory cooking project for kids.Bonus you can enjoy crunching up your veggies!

Course Snack

Cuisine American

Keyword roasted chickpeas, garbanzo bean recipes

Prep Time 5 minutes minutes

Cook Time 30 minutes minutes

Total Time 35 minutes minutes

Servings 4

Mirlandra Neuneker

Author Mirlandra Neuneker


  • 2 cans of garbanzo beans 15oz each (another name for chickpeas)
  • 2 Tbsp. olive oil
  • 4 Tbsp. brown or dark brown sugar
  • 2 Tbsp cinnamon
  • ¼ tsp. salt optional


  • Preheat the oven to 400 F. Line a standard cookie sheet with parchment paper or a silicone baking mat.

  • Drain and rinse the chickpeas well. (REALLY WELL). Remove the skins. (This extra step results in dryer, crispier chickpeas)

  • Pat the chickpeas dry with paper towels. Make sure to pat firmly and remove as much moisture as possible.

  • Put the chickpeas on the prepared baking sheet and bake at 400F for 15 minutes. Meanwhile mix the sugar, cinnamon and salt together.

  • Remove from the oven and drizzle the oil of the chickpeas, stir or shake the pan to coat evenly and then sprinkle on the cinnamon mixture. Again roll or stir to coat and place back in the oven for 15 more minutes.

  • For the crunchiest chickpeas turn the oven off after the second round of baking and leave the chickpeas inside. Use the handle of a wooden spoon to crack the oven door open a bit.

  • After the chickpeas have cooled place in an airtight container and store at room temperature. Keep in mind that the longer they are stored the less crunchy they will be.

  • Multiple Batches: Do not overly crowd the chickpeas on the baking sheet. If you want to double this recipe use another sheet.


Calories: 378kcal | Carbohydrates: 64g | Protein: 10g | Fat: 7g | Saturated Fat: 1g | Sodium: 119mg | Potassium: 16mg | Fiber: 11g | Calcium: 39mg | Iron: 0.3mg

Nutrition Disclaimer is written to share great recipes. While we do our best to provide nutritional information as a general guideline, we are not registered dietitians and the values provided here should be considered estimates – not exact scientific data.

Calories 378kcal

Other Easy Snacks to Love

  • Triple Chocolate Raspberries
  • The Best Guacamole Recipe


Cinnamon Roasted Chickpeas Recipe - Mirlandra's Kitchen (3)

This recipe was originally published in January of 2017. It has been updated in March of 2020 to include more information and tips.

Previous Post: « How to Cook From Your Pantry

Next Post: What To Make With Rice and Beans »

Reader Interactions


  1. Yolanda M says

    Cinnamon Roasted Chickpeas Recipe - Mirlandra's Kitchen (4)
    Hi! I think this recipe is amazing! I wanted to ask you though I used fresh chickpeas (out of bag) and watered them overnight, I followed your recipe in the morning. I also ran out of brown sugar and used organic raw sugar. When they were finished cooking, I noticed the cinnamon sugar did not stick to the peas as your picture shows. Is there a difference between the canned chickpeas and the fresh and thats why that happened? I tasted one and they still taste like plain chickpeas, non sweet. Is there any way I can fix this? Thank you for your prompt reply!!


    • Mirlandra says

      Hi Yolanda! Thanks for asking (and I’m glad you enjoyed the recipe). I’ve never done this with fresh chickpeas out of the bag and I’m not familiar enough to really know for sure if something happened on that end. I think it could have been that or it could have been the sugar. Depending on the raw sugar it might have a different texture / size / shape. Sugar is a crystal and different types can respond differently. The raw sugar on my shelf is big crystals versus my brown sugar which is very tiny ones. If you are in the mood for experiment at this point you could try taking a coconut or avocado oil spray (or just a regular non stick cooking oil spray) and lightly spraying your roasted chickpeas and then seeing if you can get a mixture of cinnamon / brown sugar to stick! If you do, let me know – I’m curious! And now I’m also curious to try chickpeas out of the bag and see how they work. Good luck!


      • Yolanda M says

        Hi! I did add coconut oil to it but it still doesnt stick. I’m a little sad but I still think this recipe is genius and will try it with canned chickpeas another time. Thanks for responding!


        • Mirlandra says

          No problem. I’m bummed it didn’t work. Glad you are going to try again!


      • MIRDULA says

        Cinnamon Roasted Chickpeas Recipe - Mirlandra's Kitchen (5)
        By fresh chickpea, you mean green and with pods? Then you have to boil them until soft.
        If you mean dry whole chickpea you took and soaked in water over night, then you have to pressure cook them at least 5 whistles before you use it for creating any dish.


        • Mirlandra says

          So I actually call for canned chikpea (garbanzo beans in the US) in this recipe. For fresh there is a lot of other work involved. It looks like you might be over in Australia? I’m sorry to say I’ve never been and I’m not as familiar with what you have in the grocery store there. Your beautiful country is on my short list to visit in the next few years! When I get over there I will be spending some time in your grocery stores to learn more about what ingredients you have and how I can write recipes better to accommodate. Cook on!


    • D says

      Put your sugar in the blender and give it a few pulses to get a finer crystal


      • Mirlandra says

        That is a great idea. You can also buy a finer crystal sugar such as superfine or ultra fine sugar. C & H makes one called “Bakers’ Sugar” which is commonly available in your baking isle.


  2. Wendy gagne says

    Cinnamon Roasted Chickpeas Recipe - Mirlandra's Kitchen (6)
    I dont have canned chickpeas, but I’m soaking the dry bean and can’t wait for the results. I like healthy munching when watching my sports.


    • Mirlandra says

      Oh fun! I’m glad you are trying this. Let me know how well it works. It is always so fun to be able to do a recipe with what you have on hand. Finding healthy options I love with a good crunch has been really helpful for me. I love the fresh raw veggies in the summer. Now that it is October I’m finally having to admit that my garden is done for the season. Sad day!


      • Wendy says

        Cinnamon Roasted Chickpeas Recipe - Mirlandra's Kitchen (7)
        I’m with you on the end of season with veggies from the garden. I did make this recipe. It came out amazing with the dry beans. I did make sure that my beans were very dry. I also rolled them in the paper towel to shed the shell. My house smells amazing with the cinnamon. Thank you for this recipe!


        • Mirlandra says

          Hi Wendy – thanks for sharing! I’m really glad to hear it came out well from dry beans! I cooked up a big pot of sweet potatoes and cinnamon in my Instant Pot last weekend for our daughter (she is 4 months now and starting to eat some real food). It is always a treat to get the house smelling like cinnamon! It is one of my favorite things to do this time of year. In the last week it has been cinnamon apple oatmeal, cinnamon rolls and of course the sweet potatoes! The kids are loving it and my two year old will ask for cinnamon as a spice by name. I think he may end up liking to cook someday!


          • Kateleigh says

            Do you know the nutrients information for this snack? I’m curious if it’s considered low carb?

          • Mirlandra says

            Hi There – sorry for the delay! I’ve been out of the country and am just getting caught up on everything now. I ran the nutrition numbers and updated the recipe for you. I will warn you this is basic computer generated information. The program is not as good as a nutritionist! Garbanzo beans are not a low carb food and nor is the sugar so I wouldn’t consider this a low carb snack. However, it is a good source of fiber and protein so I feel like that is a good contrast to the carbs – kind of a personal choice on that one. Happy Cooking!

  3. Amy says

    Cinnamon Roasted Chickpeas Recipe - Mirlandra's Kitchen (8)
    My picky toddler can not get enough of these. I made a couple changes. I use coconut oil,Himalayan pink salt, coconut sugar, white sugar and cinnamon. We tried different variations but the toddler approves this way. Thank you so very much. Now if I could only get her to eat more vegetables. ?


    • Mirlandra says

      Oh those sound like very yummy changes! Thanks for sharing. I have a 3 year old who used to eat just about everything but now is much more selective and veggies are quite the experience. Hang in there Momma – seems like it is just the season of life! Maybe veggie love just comes later in life to kiddos 🙂 I’ve got to try your coconut oil idea! That sounds awesome!


  4. Sierra says

    Hi! I have a quick question, I have tried several different recipes for roasting chickpeas. I’ve had them before bought from the store already prepared, and they were very crunchy. I like them to be VERY CRUNCHY. Otherwise it’s kinda Like chewing on a rubber band. I’ve used canned chickpeas and raw(dried chick peas)(and prepared the dried chick peas accordingly) both have come out not very good. I’m not sure what I’m doing wrong- I follow the recipes. And even cook them the additional 10-15 mins or whatever each recipe calls for. I would really like some help in this- I’ve actually reached out to another chef but on YouTube and never heard anything back. I love chick peas and really want to learn how to actually make them crunchy like the store bought ones- but I haven’t had a very good time doing so. Your response would mean the world to me.


    • Mirlandra says

      Hi Sierra! I will absolutely respond! I do my best to get back to everybody’s comments in a day or two 🙂 I don’t always have the magic answer but I do what I can! I have a few ideas for crunchier chick peas!
      1. My first suggestion is to make sure you rinse them well and then FULLY drain them and then DRY them super well. The less moisture from the beginning the better.
      2. Try removing the skins before baking. This lets them crisp up better.
      3. Some people recommend storing chick peas without a sealed lid. They say this maintains crispiness longer. I’ve not tried it. I’m guessing this depends partly on the place you live. I live in a very dry climate so it might work well here. I used to live in Oregon where it was fairly humid and there we had to be careful things didn’t become too moist when left uncovered.

      I would love to know what works best for you! Please drop me a line and let me know how it goes!

      One other thing to note. Store bought chick peas may be made in a high end convection oven. If you have a convection oven that might help. An air fryer is basically a convection oven. I don’t know a lot about the commercial process here but my guess is they have some tools you and I don’t have in our kitchens 🙂


  5. Yvonne says

    Cinnamon Roasted Chickpeas Recipe - Mirlandra's Kitchen (9)

    thanks for that great recipe. I’ve made them and they were delicious. I used Raw sugar instead of brown sugar and worked aswell.

    Thanks again. Have a nice Day.

    Greetings from Germany,



    • Mirlandra says

      Hi Yvonne – that sounds delicious! Thanks for telling me. I’ve never been past the airport in Germany but I have a dear friend from Germany who lives here in Idaho in the US now and I would love to visit and see your beautiful country in person someday! Enjoy your cooking 🙂


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Cinnamon Roasted Chickpeas Recipe - Mirlandra's Kitchen (2024)


Why are my roasted chickpeas not crunchy? ›

Spread the chickpeas on a kitchen towel and gently pat them dry. It's essential to make sure they're totally dry before you toss them with the olive oil – damp chickpeas won't crisp up in the oven. Discard any loose skins from the outside of the chickpeas.

Why are my roasted chickpeas popping? ›

As the chickpeas cook (using any method), they will release moisture. This is why they pop and sizzle as they release water during cooking. The more water that is cooked out of them, the crispier they will be.

How to prepare a can of chickpeas? ›

One way you can cook canned chickpeas is on the stovetop. First, drain the chickpeas in a strainer and rinse them off with cool water. Pour the chickpeas into a large pan so they're in a single layer, then fill the pan with enough water to just cover the chickpeas. Heat the chickpeas over medium heat for 5 minutes.

How to cook raw chickpeas on stove? ›

Method for Stovetop, Uncovered
  1. Soak 1/2 cup dried chickpeas for 12 hours.
  2. Drain, rinse, and add the soaked chickpeas to a pot. Cover by a few inches with water, and add 1/2 teaspoon salt.
  3. Bring to a boil, reduce heat, and cook at a simmer until tender, about 90 minutes to 2 hours.
Jul 31, 2020

What happens if you eat too much roasted chickpeas? ›

Chickpeas can often cause bloating and gas, which is why it's key to know your limit. Here's what you need to know about this side effect of eating chickpeas—including how much you should eat—and for even more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

How do you keep roasted chickpeas from getting soggy? ›

Spread the chickpeas in a single layer on a baking sheet. It's ok if they are still a bit wet, they will dry out in the oven. Bake 30 minutes, stopping to shake the pan every now and then. *Make sure you do shake the pan once or twice when the chickpeas are baking, this helps them dry out properly and get crispy.

Why do you put baking soda in chickpeas? ›

By adding baking soda, you are increasing the pH of the water and making it more alkaline. This helps break down the pectin in the chickpeas which softens their skins better and faster. This is especially important when you are making hummus and want the creamiest consistency possible.

Does roasting chickpeas destroy protein? ›

Roasted chickpeas are a popular snack that offer several health benefits. Some of the benefits include: High in protein: Chickpeas are a good source of protein, and roasted chickpeas are no exception. They provide a convenient and tasty way to add more protein to your diet.

Why can't my stomach handle chickpeas? ›

Chickpeas are made up of oligosaccharides, sugars that are also found in other foods like rye, onions, and garlic. Since they are highly concentrated in chickpeas, a lot of it has to pass through our system, causing longer and more severe bouts of bloating or uneasiness.

Can you eat chickpeas everyday? ›

You can eat at least one serving (28 grams) of chickpeas per day. However, don't eat more than 70 grams a day since that can cause adverse side effects. If you consume too many chickpeas, some side effects you may get include bloating, nausea, and gas. It's important to remember that chickpeas should not be eaten raw.

What is the healthiest way to eat chickpeas? ›

"Chickpeas are wonderful to add directly to your dish—like salad, pasta, or soup—for extra protein and fiber," Cannon told us. If you're craving a satisfying crunch, she recommends roasting them with avocado oil and plain ol' sea salt. To help spruce up the flavor, though, Cording likes to add fresh seasoning.

What's the difference between chickpeas and garbanzo beans? ›

The honest answer—there's no difference between chickpeas and garbanzo beans. They're just two (of many) different names for the same type of pulse. (Pulses are basically seeds of legume plants.) The word chickpea doesn't come from chickens at all—it's an evolution of the plant's Latin name, cicer arietinum.

How do you know when chickpeas are cooked enough? ›

You can tell if they are ready when they are tender to the bite. And as I said, the cooking time will also depend on how you choose to cook them: Stovetop: boiled chickpeas cooked on the stovetop will take anywhere from 30 minutes up to 2 hours.

Do you cook chickpeas covered or uncovered? ›

Simmer uncovered until the beans are covered, about 90 minutes to 2 hours. Check on the beans every 30 minutes to make sure they are still covered in water.

Can you overcook chickpeas? ›

Also, because the skins are softer, the chickpeas cook faster. A negative side effect is that the chickpeas might overcook and get mushy. Also, too much baking soda will make the chickpeas taste funny, almost soapy. So don't add more than 1/2 teaspoon of baking soda per cup of dried chickpeas.

Why are my chickpeas not getting soft? ›

Chances are your beans are old. Old beans can seem to take forever to get soft. Cook them longer, making sure you are using plenty of water. Next time, if you have beans from the same source, soak for 48 hours.

Why are my chickpeas still hard after cooking? ›

If you are cooking chickpeas for hummus, you'll want the beans to be soft. On the other hand, if you plan to add the beans to a salad or stew, you may want them on the firmer side. If your chickpeas are still hard after the cooking time we suggest and you want them to be softer, continue to cook until soft.

Why chickpeas are not getting soft? ›

Chickpeas on the shelves of your local market could be as much as 2 or 3 years old. Think of them as potentially super-dried chickpeas. The older they are, the drier they are, and the longer it takes for them to soften.

Why aren't my chickpeas roasting? ›

If your roasted chickpeas aren't crispy, either they needed to cook longer or they were still damp when you added the oil and put them in the oven. It's important to dry the chickpeas as well as possible if you want them crispy.

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