August 3, 2020

Rosemary Sea-Salt Roasted Chickpeas

Rosemary Sea-Salt Roasted Chickpeas are a tasty and nutritious snack. Eat them by the handful or sprinkle on a salad, these chickpeas are plant-based and oil-free!

Rosemary Sea-Salt Roasted Chickpeas

I'm Elizabeth and I'm a snackaholic.

I sometimes eat "meals" but often I just snack on healthy foods. I'll have carrots with hummus. Or a bowl of roasted broccoli and cauliflower. Most of my "dinners" are salads. For "dessert" I have oatmeal and/or fruit.

I fundamentally believe in eating when I'm hungry. I don't like overloading myself with a huge meal and then feeling awful for hours afterwards.

Somehow our society has decided that three meals a day is normal. But why?

I'm not saying that it's wrong, I'm just challenging the notion that we must eat breakfast, lunch, and dinner every day. Who decided that this is the way that we should eat? Who says that this is optimal?

I don't have the answers. BUT I do think that self-experimentation can give us a clue to what works for our bodies.

Pay attention to classic cues like a grumbling stomach or a feeling of emptiness. Recognize brain fog, moodiness, and junk food cravings. Anything that seems out of the ordinary can give you a clue as to what your body is asking for.

Eat when you're hungry. Don't eat when you're full. Snacking is encouraged.

Especially when you're snacking on Rosemary Sea-Salt Roasted Chickpeas.

Rosemary Sea-Salt Roasted Chickpeas

Why I love these Rosemary Sea Salt Roasted Chickpeas

  • Dietary needs — these chickpeas are vegan, gluten-free, dairy-free, oil-free, and sugar-free.
  • Crunchy & salty — crunchy, salty snacks don't have to be unhealthy! These chickpeas have protein and fiber, without any of the not-so-good ingredients
  • No oil — you don't have to add any processed, high-calorie, low-nutrient oils to these chickpeas to make them delicious. They are naturally tasty!


  • Chickpeas: I used canned chickpeas. Just drain and rinse them and they'll be ready to bake.
  • Fresh Rosemary: I am lucky enough to have access to garden-fresh rosemary. So I literally picked some from the garden. But store-bought is perfect. Dried rosemary could work if you're in a pinch, but it wont be as vibrant.
  • Garlic Powder: Rosemary and garlic are a delicious combo!
  • Sea Salt: A generous portion of salt makes these chickpeas extra delicious.
  • Black Pepper: A hint of pepper balances the salt.

Rosemary Sea-Salt Roasted Chickpeas Ingredients

How to make Rosemary Sea-Salt Roasted Chickpeas

Step 1. Start by preheating the oven and lining a baking sheet with aluminum foil.

Step 2. Combine the chickpeas, rosemary, garlic powder, sea salt, and pepper in a medium bowl. Stir to coat the chickpeas.

Step 3. I recommend tasting a chickpea at this stage to test for saltiness. I like my chickpeas particularly salty so I used a teaspoon of salt instead of the 1/2 teaspoon that I call for in the recipe.

Step 4. Once you have your desired seasonings on the chickpeas arrange them on the baking sheet. Bake for 30-40 minutes, stirring halfway through.

Step 5. For chickpeas with a crunchy exterior and soft interior, bake for 30 minutes. For completely crispy chickpeas, bake for 40 minutes. Either way, watch carefully so the chickpeas don't burn.

Step 6. When they have reached your desired texture, remove the chickpeas from the oven, let cool slightly, and enjoy!

Recipe Prayer

Thank you God for healthy, nutritious snacks. Help us fuel our bodies with good foods. Amen.

Rosemary Sea-Salt Roasted Chickpeas

Related Recipes

If you love these chickpeas you should definitely try my Crispy Chickpea Stuffed Sweet Potatoes and my Crispy Chickpea Trail Mix! So good!

For other chickpea-forward recipes head over to some of my favorites:

Tried this recipe?

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**This post contains affiliate links, for more information see my disclosure here.

Rosemary Sea-Salt Roasted Chickpeas

Rosemary Sea-Salt Roasted Chickpeas are a tasty and nutritious snack. Eat them by the handful or sprinkle on a salad, these chickpeas are plant-based and oil-free!















  • 1 15 Ounce Can Chickpeas, drained and rinsed
  • 4 Teaspoons Chopped Fresh Rosemary
  • 2 Teaspoons Garlic Powder
  • 1/2 Teaspoon Sea Salt (or more to taste)
  • 1/8 Teaspoon Black Pepper


  1. Preheat the oven to 425°F or air fryer to 350°F. If using the oven, line a baking sheet with aluminum foil.
  2. Combine the chickpeas, rosemary, garlic powder, sea salt, and pepper in a medium bowl. Stir to coat the chickpeas.
  3. Arrange on the baking sheet or bowl of your air fryer. Bake for 30-40* minutes or air fry for 10-15 minutes, stirring halfway through.
  4. Let cool slightly before eating. Enjoy!

Recipe Notes

*For chickpeas with a crunchy exterior and soft interior, bake for 30 minutes. For completely crispy chickpeas, bake for 40 minutes. Watch carefully so the chickpeas don’t burn.

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April 28, 2022
Jean Mastin
Elizabeth: Thank you so much for making my meal times wonderful again. I am 86 yrs plus, and was finding eating dull and dreary. Now it is " scrum delicious time to eat". . Blessings de Jean
Hi Jean - Thanks so much for your kind words. I'm so glad you are enjoying my recipes. Please let me know if you ever have recipe requests or if there's anything else I can do to keep your meals delicious!
April 9, 2022
Can you leave nutritional info for your recipes? Serving size/calories would be so helpful! Trying mushroom lentil stew tonight! and looking forward to crispy chickpea stuffed sweet potatoes very soon. Thanks for creating healthy, attractive recipes!
Hi Katie - so excited to hear that you are trying some of my recipes! I'd love to hear how they go. I haven't posted nutritional information for my recipes because I know it can be difficult for some people with disordered eating to see nutrition facts. I've gotten a lot of requests to add them recently, so I'm working on a solution that can provide information for those who want it but not be triggering for others. In the meantime, if you're curious about the nutrient info about a particular recipe, I recommend using Cronometer. It's a website/app to track and understand nutrient info and I think it does a great job of emphasizing all the nutrients (not just macros). I hope this helps! Please let me know if I can help in any other way.
April 9, 2022
U mentioned date sugar on this recipe but it’s not in the instructions. I know u add it but just in case u wanna add to instructions. Love ur recipes! Thank u. I’m thinking of going to vegan a little nervous tho lol
Hi Vickey - thanks so much for catching that! I am updating the post now. So happy to hear you enjoy my recipes. And exciting that you are thinking about going vegan!! If there's anything that I can do to help, please let me know.
March 28, 2022
Sr Maureen Egan
I'd love to try this soup. What are the nutritional values, like how much fat does it contain, carbs, etc.
Hi Sr Maureen - I usually don't post macronutrient information because I know each person has their own goals and I don't want to encourage or discourage anyone's specific goals. But I often use Cronometer as a tool to understand the nutritional profile of my recipes. I plugged the ingredient information for this recipe into Cronometer and got the following nutrient information per serving: 521 calories, 44g fat, 23g carbs, 16g protein. I hope this helps. Please let me know if you have any other questions and if you try the recipe!
March 26, 2022
Margareta Ahle
This curry is absolutely delicious.
Thank you so much! It's one of my favorites :)
March 23, 2022
Martha maloney
Thank you I have been doing the fruit and oatmeal, etc for years and I love it. I will try the pears. I refrigerate my left over oatmeal and with a touch of milk or fruit juice liquid it’s fine the next day. Just a warning about tofu; it interferes with some medicines especially Thyroid medicine. Thank you for the short prayers, there are lovely.
Hi Martha - thank you so much for your kind words. I'm glad you like the prayers! As someone who doesn't take any medications I have no issues with eating tofu and encouraging others to eat it too (it's a great source of protein!). That said, you should always consult with your doctor about possible interactions with medications. I have plenty of recipes without tofu, so hopefully you can find things that work for you!
March 3, 2022
Susan Cunningham
I made this for Ash Wednesday and it was delicious. It was also simple and not much work time once the mushrooms and onions were cut.
Hi Susan - I'm so glad you liked it!
March 1, 2022
When you say shape into a rectangular loaf, what dimensions? 1/2 thick by 8 inches long or?
My loaf was about 7" long and 4" wide with about 1" of height. Then I sliced it 1/2" thick along the long end to get 12ish biscotti. I will clarify this in the post! Let me know if this makes sense and if you have any other questions.
January 16, 2022
Tracy Henry
Made this tonight. Absolutely delicious Elizabeth. You got this one just right!
Oh yay! I'm so glad you enjoyed it :)
January 16, 2022
L Collins
Hi Could you please confirm two things:1. The amount of salt. Seems like too much. 2. The directions say there is lemon juice in the dressing but it’s not listed under ingredients. ThanksL.
Hi there! Confirming that the two teaspoons of salt in the dressing is correct. I didn't salt the cauliflower when roasting it or the salad after it was done, so this amount of salt was perfect. If you're concerned about it you can decrease the amount of salt in the dressing and then add more at the end if you need it. As for the lemon juice, SO sorry about that! It was a typo in my directions and I've removed it now. Hope this helps :)
December 20, 2021
This looks lovely! Do you have a recipe for the red pepper hummus also? Thank you!
Hi Martha! I don't have a recipe for red pepper hummus on my site. I suggest taking a traditional hummus recipe and blending in roasted red pepper.
November 22, 2021
Amanda J Lehmann
I tried these and they were delicious! A bit dense but flavorful and the "buckeye" blend of peanut and chocolate was on point! Recommend!
Yay! I'm so glad you liked them! -- Elizabeth
December 6, 2021
Hi, these look amazing. I was wondering, could I used powdered peanut butter in place of creamy for the recipe? thanks
Hi Grace! There is already some powdered peanut butter in this recipe, so adding more might make the texture more gluey. Also, the real peanut butter adds some fat, which helps create flavor. That said, if you want to use powdered peanut butter, I would suggest mixing it with a high-fat liquid like coconut cream and then measuring out 2/3 cup. Hope this helps! Let me know how it goes :) -- Elizabeth
November 15, 2021
You mention using vegetable broth in your introduction but it isn’t included in the recipe
Hi Becky - thanks for pointing this out. I have removed mention of vegetable broth from this post. You do not need any vegetable broth. The mushrooms will release natural liquid which will prevent any sticking. -- Elizabeth
September 23, 2021
Tracy Henry
Hi Elizabeth, LOVE you recipes. Please keep them coming. :)I was wondering, can you share what is the vegan chocolate bar you used in this recipe?
August 28, 2021
Henry (Hank) Mader
thank you for the oil free recipe. I'm getting introduced to wild Bolete mushrooms here in Colorado, and everyone sautes Bolete's in butter or olive oil. I'm on a veggie, oil free regimen for heart health reasons. and your recipe suggestion may fill the bill. I can't wait to give it a try.
August 13, 2021
Lindsey Kuhn
This is so fun! Loving your creamy photography :)
August 13, 2021
Lindsey Kuhn
This looks incredible! So yummy and pretty photography