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Soft Roasted Chickpeas Recipe (A Salty-Sweet Snack)


This roasted chickpeas recipe is an easy and delicious way to add nutrition to your toddler’s diet. These are soft roasted, to ensure they’re easy for the kids to chew, and they have a sweet-salty flavor that’s super yummy.

When my oldest daughter was 1, crunchy roasted chickpeas were all the rage. They’re usually baked until crispy, which means they can be a choking hazard for little kids, but it’s possible to tweak the method slightly to make a nutritious and super easy kids snack. This toddler snack version is a little salty, a little sweet, and it’s a nice way to change up how we’re serving beans to kids.

Usually chickpeas and beans are soft and aren’t a choking hazard, but if you are at all concerned, smash them slightly.

(You may also like Chickpea Fritters, Bean Puree, Black Bean Brownie Bites, and Chickpea Blondies.)

Ingredients you Need

To make this roasted chickpeas recipe, you’ll need to have the following ingredients on hand and ready to go.

Ingredients for soft roasted chickpeas.
  • Chickpeas: Canned or cooked from dry both work. If using canned, drain and rinse the beans before starting the recipe.
  • Oil: Canola, coconut, avocado, or another neutral oil.
  • Maple syrup: I like a little sweetness in this recipe so I add maple syrup. Agave nectar and honey also work. You can also omit sweetener if you prefer.
  • Pure vanilla extract: This adds flavor to the chickpea mixture.
  • Cinnamon: This works well with the rest of the ingredients to make a flavorful baked chickpeas snack.

TIP: You can play around with the flavors, but we like this cinnamon mixture!

Step-by-Step Instructions

Here’s a look at the process of making this easy toddler snack of roasted chickpeas. Scroll down to the bottom of this post for the full information.

Chickpeas in strainer.

Step 1. Rinse and drain the beans if using canned. This removes any excess salt and the thick liquid that the beans come in.

Chickpeas with shell removed in glass bowl.

Step 2. This step is optional but I recommend it if your toddler is very sensitive to textures: Roll the beans around in a clean kitchen towel so the skins slip off.

Chickpeas in glass bowl with spatula stirring them.

Step 3. Stir in the cinnamon, vanilla, salt, oil, and maple syrup (if using).

TIP: These are best served warm, though you can store them and reheat them on future days if needed.

Chickpeas on baking pan after baking.

How to Store

Honestly, this roasted chickpeas recipe is something special when served right out of the oven and cooled slightly, but you can keep leftovers in the fridge and serve them throughout the week. Just give them a quick 10 second warm up in the microwave or a few minutes in a warm oven—or eat them cold. We do both when packing leftovers for toddler snacks and toddler lunch components.

smashed roasted chickpeas

Best Tips for Success

  • Drain and rinse canned beans to remove excess salt and the thick liquid. Pat dry.
  • Roll beans around on a paper towel to remove the transparent shells if your kids are sensitive to textures.
  • Enjoy warm out of the oven as a snack or easy meal component.
  • Store leftovers in an airtight container and store in an airtight container in the fridge for 3-5 days. Warm slightly to serve.
  • Check out my best bean recipes for kids, too.

I’d love to hear your feedback on this recipe, so please comment below to share!

roasted chickpea recipe

  • Preheat oven to 325 degrees F. 

  • If desired, rub the chickpeas in a clean kitchen towel to remove the skins. (You don’t have to do this, but you may want to if you have a toddler who’s particularly sensitive to textures.) Discard the skins.

  • Stir together all ingredients in a medium bowl. Spread on a baking sheet or baking dish and bake for 12-15 minutes. Serve warm or at room temperature, smashing beans slightly for younger eaters if desired.

  • Store in an airtight container in the fridge for up to 3 days. Reheat briefly for 15 seconds in the microwave or serve cold.
  • Drain and rinse canned beans to remove excess salt and the thick liquid. Pat dry.
  • Roll beans around on a paper towel to remove the transparent shells if your kids are sensitive to textures.
  • Enjoy warm out of the oven as a snack or easy meal component.

Calories: 122kcal, Carbohydrates: 19g, Protein: 5g, Fat: 3g, Saturated Fat: 0.3g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 1g, Trans Fat: 0.01g, Sodium: 451mg, Potassium: 172mg, Fiber: 5g, Sugar: 3g, Vitamin A: 18IU, Vitamin C: 0.1mg, Calcium: 49mg, Iron: 1mg

This recipe was first published February 2017.

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