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Low FODMAP Air Fryer Roasted Chickpeas

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Feeling confused about whether chickpeas are permitted on the low FODMAP diet? You’re not the only one! I’m a digestive health dietitian and SO MANY of my patients ask me about whether chickpeas and other legumes are low FODMAP.

Turns out, you can eat chickpeas on the elimination phase of the low FODMAP diet, but there’s a recommended portion to stick to. According to Monash University’s FODMAP research, chickpeas are low FODMAP at a portion of 1/4 cup and moderate FODMAP at a portion of 1/2 cup. While you may not be able to eat a TON of them, this mighty legume can make an excellent source of protein and fibre, especially if you’re a plant-based eater on the low FODMAP diet. In fact, there are many great vegetarian protein options for those following the low FODMAP diet for their IBS.

These flavour-packed crispy chickpeas are FODMAP friendly and so simple to make. Roasting chickpeas in an air fryer reduces the cook time compared to cooking them in the oven. So you’ll be snacking within 20 minutes! With a blend of paprika, chili powder, cumin, and salt, your taste buds will be thanking you.

a bowl filled with roasted chickpeas and a small spoon sitting on top of a dish towel and a marble countertop

Canned vs. Dried Chickpeas

When it comes to the FODMAP content of chickpeas, the style that you buy can make a difference. Canned chickpeas are lower in FODMAPs than dried chickpeas. This is because canned chickpeas are stored in water while in the can. FODMAPs are water-soluble, so they will leach out into the liquid in the can. When we rinse and drain the liquid off the chickpeas, many of the FODMAPs will actually get removed.

So you might wonder – will soaking dried chickpeas reduce the FODMAP content? Theoretically, yes. Unfortunately we don’t have great studies to confirm how much of the FODMAPs we can reduce by soaking dried chickpeas before using them. If you do choose to cook with dried chickpeas on a low FODMAP diet, I suggest soaking them for at least 12 hours. Then discard the liquid and rinse them well before using.

No Air Fryer? No Problem!

While this recipe is designed to be speedy by using an air fryer, it can easily be adapted for those who don’t have one. Preheat your oven to 375℉ and line a baking sheet with parchment paper. Prepare and season the chickpeas exactly the same way. Instead of transferring them to an air fryer, you’ll spread them in an even layer on the baking sheet. Bake for 45 minutes, shaking the pan gently every 10-15 minutes to allow for even cooking.

How to Use Roasted Chickpeas

There are so many great ways to use these low FODMAP roasted chickpeas. I personally love to use them as a quick snack option. They are rich in fibre and protein, which makes them very filling! However, if you’re looking for some more creative ways to use roasted chickpeas, you could also try:

  • Adding them to a salad for some crunch – they are sort of like croutons! They go perfectly with our low FODMAP kale caesar salad.
  • Make a savoury trail mix – add these roasted chickpeas into a mix with some walnuts, pecans, pumpkin seeds, etc!
  • Add to a grain bowl
  • Sprinkle on top of a pureed soup like this one – It adds an awesome crunch to an otherwise smooth soup.
a bowl filled with roasted chickpeas and a small spoon sitting on top of a dish towel and a marble countertop
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Low FODMAP Air Fryer Roasted Chickpeas

These flavour-packed crispy chickpeas are FODMAP friendly and so simple to make. Roasting chickpeas in an airfryer reduces the cook time compared to cooking them in the oven. So you'll be snacking within 20 minutes! With a blend of paprika, chili powder, cumin, and salt, your taste buds will be thanking you.
Prep Time5 minutes
Cook Time15 minutes
Course: Appetizer, Snack
Diet: Gluten Free, Low Lactose
Keyword: air fryer, dairy free, flavor, low fodmap, no garlic, no onion, snack
Servings: 5 servings

Ingredients

  • 1 19 oz. can of chickpeas
  • 2 tsp olive oil
  • ¼ tsp salt
  • ½ tsp paprika
  • ¼ tsp chili powder
  • ¼ tsp cumin

Instructions

  • Preheat air fryer to 390℉
  • Rinse canned chickpeas in a colander in the sink. Line a plate with paper towels or a clean dish cloth. Distribute the rinsed chickpeas onto the plate and pat with towels until mostly dry.
  • Put the chickpeas into a medium mixing bowl. Add olive oil, salt, and spices. Stir to combine.
  • Add the seasoned chickpeas into the preheated air fryer in a single layer. Cook for 15-18 minutes, shaking the basket every 5 minutes or so. Serve immediately or move chickpeas to a mason jar for storage. They can be stored at room temperature for about 5 days.
    TIP: if chickpeas get soft after being stored, put them back into the airfryer at 300℉ for 3-4 minutes.
a bowl filled with roasted chickpeas and a small spoon sitting on top of a dish towel and a marble countertop

Categorized: Dairy-Free, Feature, Gluten-Free, Low FODMAP, Nut-Free, Snacks, Vegan

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