Crispy Chickpeas

Crunchy, protein-and-fiber-rich snack. Three methods, same craveable result. Season simply with garlic, paprika, and herbs.

Ingredients

• 1 (15-oz / 425 g) can chickpeas, rinsed and very dry
• 1 tbsp extra-virgin olive oil (see method notes)
• 1/2 tsp kosher salt
• 1/2 tsp garlic powder
• 1/2 tsp smoked paprika or Aleppo pepper
• Optional: dried oregano/thyme, lemon zest, parsley, Parmesan

Instructions

1. Prep: Drain, rinse, and pat chickpeas very dry. Remove loose skins.
2. Oven (recommended): Heat to 400°F / 205°C. Toss with 1 tbsp EVOO + seasonings. Roast 22–28 min, shaking once, until deep golden and crisp.
3. Air Fryer: Toss with 2 tsp EVOO + seasonings. Air fry 380°F / 193°C for 12–15 min, shaking halfway.
4. Stovetop (crispiest, more fat): Heat 2–3 tbsp EVOO in a large skillet; fry 6–10 min until golden and crisp. Drain; season immediately.
5. Serve & Store: Cool 5 min for max crunch. Store airtight up to 2 days; re-crisp in oven/air fryer.

Why This Fits the Mediterranean Pattern

• Legume base: Fiber, plant protein, minerals.
• EVOO primary fat: Med-friendly monounsaturated profile.
• Herbs, spices, citrus: Flavor without added sugar; moderates salt.
• Baked/air-fried: Lower added fat, same crunch.

Nutrition (Estimated, per serving)

Oven/air-fryer values shown using ~1 tbsp EVOO total. Stovetop method will be higher.

Pair It With (Internal Links)

• Crispy Baked Chicken Wings
• Chicken Marsala (Sous Vide)
• Cauliflower Mashed