Crispy chickpeas are an easy, low potassium snack and kidney friendly plant protein. They can be eaten alone or used as your protein source on a salad, bowl, or wrap!
What You Need
Just a few simple ingredients! Chickpeas (canned or cooked from dry), low sodium seasonings, and avocado oil or olive oil.
I always use low sodium canned chickpeas because it’s easy and convenient. Make sure that you drain and rinse them to remove about half of the sodium! A low sodium can of chickpeas should be 140 mg sodium or less per serving.
How To Make Chickpeas Crispy
After you drain and rinse your chickpeas, dry them in a towel or between paper towels.
Then toss your chickpeas with oil and low sodium seasoning. Some of my favorites are garlic powder, onion powder, black pepper, curry powder, paprika, cumin, and nutritional yeast.
Spread your chickpeas out on a sheet pan. Make sure you use a large enough pan so that the chickpeas have room on the pan and are not all on top of each other!
Why Are They Kidney Friendly?
Chickpeas are a great option for people with kidney disease because they are a lower potassium bean. They also provide plant protein and fiber for people with kidney disease.
Remember, only 50% or less of the phosphorus from plant sources is absorbed! So the phosphorus content of chickpeas is generally not a concern.
You can absolutely use canned chickpeas instead of cooking them from dry. Look for canned chickpeas (garbanzo beans) that are 140 mg sodium or less per serving. Check the ingredient list and make sure there is no potassium chloride (potassium salt) added.
How Much Can You Eat?
This recipe makes two ½ cup portions or 4 ¼ cup portions (measured after you roast them).
If you are eating these as a snack, I recommend having ¼ cup portion and pairing them with a fruit or vegetable that meets your potassium needs (like cucumber or apple slices or berries). If you are eating these as a meal, I recommend a ½ cup portion added to your meal (salad, wrap, bowl, stir fry).
You can find all the kidney specific nutrition information below the recipe and adjust the portion that you consume based on your individual needs.
How To Store Them
Crispy chickpeas are always best when consumed the day you make them. But, if you are making a batch and storing part of the recipe, make sure to let them cool completely. Then place them in an airtight container and keep in your pantry for up to 3 days. Enjoy!
Looking for other kidney friendly foods?
Download my FREE Low-Moderate Potassium Grocery List! This list will help you get started with shopping and choosing whole, plant foods to include on your journey to protecting your kidney health.
Crispy Chickpeas, A Kidney Friendly Snack
Equipment
- Mixing bowl
- Oven
Ingredients
- 1 can low sodium chickpeas (garbanzo beans) or 1.5 cups cooked chickpeas
- 1 tbsp avocado oil
- 1/4 tsp black pepper
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/4 tsp paprika
Instructions
- Preheat oven to 425 degrees Fahrenheit.
- Drain and rinse the can of chickpeas.
- Dry chickpeas in a towel or between paper towels.
- Add chickpeas, avocado oil, and seasonings to a mixing bowl and combine.
- Spread chickpeas out evenly on a baking sheet (on parchment paper optional).
- Bake for 25-30 minutes until crispy (baking time can vary based on oven, check after 20 minutes)
