Pumpkin Spice Peanut Butter Roasted Chickpeas – Easy, Inexpensive, Satisfying Snack

If looking to add a little pumpkin spice magic to your day yet stick to your best healthy snacking intentions, Pumpkin Spice Peanut Butter Roasted Chickpeas deliver big taste in a wholesome little package. It’s also super inexpensive (about $1.50 per batch using convenience canned chickpeas) compared to the $5-$10 dollars I see for other bagged “healthy” snacks.

Pumpkin Spice Peanut Butter Roasted Chickpeas – a yummy treat that isn’t so scary for the season. 10g of protein per serving (perfect for a healthy snack), 4g fiber and 198 calories. Easy-peasy to make, using canned chickpeas and I even baked mine in the toaster oven!

Made with simple, good-for-you ingredients including chickpeas, peanut butter powder, olive oil, and pumpkin pie spice blend. These are pantry items I typically always have on hand, meaning that a better-for-me snack filled with protein, fiber and a satisfying crunch can be whipped up whenever the mood strikes.

Roasted chickpeas are great snack choice to take on the go as they don’t need refrigeration, utensils or leave greasy or grainy residue on your hands. Plus, they give you that sustaining energy boost thanks to a nicely balanced profile of 10g protein, 28g carb (4g of fiber), and 6g of fat.

Pumpkin Spice Peanut Butter Roasted Chickpeas – a yummy treat that isn’t so scary for the season. 10g of protein per serving (perfect for a healthy snack), 4g fiber and 198 calories. Easy-peasy to make, using canned chickpeas and I even baked mine in the toaster oven!

TIPS: PUMPKIN SPICE PEANUT BUTTER ROASTED CHICKPEAS

2-step Roasting: The chickpeas roast in two segments – first, about 20-25 minutes plain and unoiled or seasoned and second, another 5 minutes after being coated with the spice mixture. The spice coating isn’t added at the front end (like many savory recipes) because the natural sugars in the maple syrup (or any other sweet flavor) would burn and become bitter if they had to endure too much time in the oven.

Ingredient Substitutions: You can replace 15-oz can of canned chickpeas with 1 ½ cups homemade (just don’t season them). The peanut butter powder can be replaced with almond butter powder in the same amount. Also, you can swap the olive oil for coconut oil or avocado oil. You can swap the maple syrup for honey. If you don’t have pumpkin pie spice blend, you can substitute an equal amount of ground cinnamon and pinch of nutmeg.

Skinning Chickpeas: Once you rinse and drain canned chickpeas, pour them out onto a clean dishcloth or paper towels and gently rub while rolling around to remove the outer seed coat (skin) – while it is definitely edible, rich in fiber and nutrients (so don’t worry if you miss a few), it has a tendency to fall off and burn during roasting.

Scaling Up & Pans: It’s easy to double or triple or go higher on this peanut butter chickpea recipe by simply increasing all the ingredients in the same ratio. However, note that your pan size will increase as the chickpeas need to roast in a single layer (don’t pile them up). One batch can be done in a 9”x6” toaster oven pan (I like this non-stick toaster oven pan), a 9”x9” brownie pan or a standard cake layer pan. Two to three batches can be accommodated on a standard rimmed baking sheet. Anything higher, you’ll have to go to two pans or more.

Storing Leftovers: Keep leftover pumpkin spice chickpeas in an airtight container or plastic zip-top bag (I like reusable zip storage bags). They can stay on the counter for about a week (if they even last that long!). I’ve not tried freezing them, so I can’t recommend.

Pumpkin Spice Peanut Butter Roasted Chickpeas – a yummy treat that isn’t so scary for the season. 10g of protein per serving (perfect for a healthy snack), 4g fiber and 198 calories. Easy-peasy to make, using canned chickpeas and I even baked mine in the toaster oven!
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5 from 5 votes
Pumpkin Spice Peanut Butter Roasted Chickpeas – a yummy treat that isn’t so scary for the season. 10g of protein per serving (perfect for a snack), 4g fiber and 198 calories. Easy-peasy to make, using canned chickpeas and I even baked mine in the toaster oven!
Pumpkin Spice Peanut Butter Roasted Chickpeas
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
 

Pumpkin Spice Peanut ButterRoasted Chickpeas – a yummy treat that isn’t so scary for the season. 10g ofprotein per serving (perfect for a healthy snack), 4g fiber and 198 calories. Easy-peasyto make, using canned chickpeas and I even baked mine in the toaster oven!

Course: Snack
Keyword: chickpeas, peanut butter, pumpkin spice
Servings: 3 servings
Ingredients
  • 1 15- oz can chickpeas drained and rinsed
  • 2 teaspoons olive oil or melted coconut oil
  • 4 teaspoons maple syrup
  • 2 tablespoons peanut butter powder or almond butter powder
  • 1/2 teaspoon ground pumpkin pie spice
  • 1/8 teaspoon fine sea salt
Instructions
  1. Drain and rinse can of chickpeas. Pour out on a dry dishcloth or paper towels and gently rub any “skins” off, discarding. Let dry while oven preheats to 400F degrees.
  2. Line small rimmed baking sheet in parchment paper or a silicone baking sheet.
  3. Bake for 20 minutes, stopping to shake or stir up the pan once or twice to encourage even roasting. Remove from oven and temporarily set aside, but keep oven on.
  4. In smallish bowl, mix together oil, nut butter powder, pumpkin pie spice and salt until it forms a thin paste.
  5. Pour in pan the pan of baked chickpeas and stir until evenly coated. Return to baking sheet, spreading out in a single layer. Cook again at 400F for 5- 6 minutes, stirring halfway through.

  6. Let cool, enjoy! Store leftovers in an air-tight container for up to a week.
Recipe Notes

Note: This post contains affiliate links. Commissions are used to offset operating expenses for The Fit Fork.

Small Batch Hummus to Serve One or Two

Buying a big tub of hummus can seem like such a commitment, especially if you’re snacking solo or with a just friend or two.  My Small Batch Hummus recipe is perfectly proportioned so that you can finish it off in two sittings (or one snack session if super hungry) – or share it with a buddy and have no leftovers clogging up the fridge!   

Small Batch Hummus - Cooking for One

Exciting News:

This small batch dip (or spread) is featured in my upcoming cookbook, Cooking for One for Dummies (which can be pre-ordered now, ships on March 7, 2023)

Plus, when you make homemade hummus, you’re in total control of the ingredients – there’s no weird preservatives, additives, or yucky stuff.  Plus, you get all the benefits of chickpeas, they are abundant in dietary fiber and also a good source of plant protein, iron, folate and other essential nutrients.

It’s fast, it’s easy, there is no cooking – you start with a can of chickpeas. Of course, you can make your own chickpeas, but that adds a lot of time and hassle to what is an easy-peasy snack recipe for one or two.

skin on chickpeas
Gently rub any remaining skins off your chickpeas for smoother hummus.

After draining the chickpeas (a legume sometimes referred to as garbanzo beans), pour them out onto a clean dishcloth or paper towels and lightly rub dry. In addition to drying the chickpeas, the other goal here is to remove any lingering skins. The light patting dry will encourage stragglers to fall off, simply pick the skins out and discard. The skins will do no harm if they end up in your hummus, it will just be not quite as smooth and creamy.  

Then, it’s just a matter of whipping everything up in a food processor or blender. Since this is a small batch appetizer recipe, a mini food processor or personal sized blender will work best.

How to Serve Small Batch Hummus

  • Simply paired with raw veggies like carrots, celery, radishes, squash rounds are my favorite way to eat hummus.
  • Serve with pita wedges for dipping, smear on crackers, or spread on slices of toasted baguette.
  • Elevate sandwiches, wraps and quesadillas by spreading around as part of the filling.
  • Get creative and toss with hot pasta or zoodles for an instant chickpea sauce.
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Leftover Chickpeas in Can? While this homemade hummus for two uses just half a can of chickpeas, don’t throw the remainder out — you have options. First, you could easily double the homemade dip recipe, it scales up beautifully (however, do note the capacity of your mini food processor and use a bigger processor or blender, if needed). I also have another “1/2 can chickpea” recipe — Air-Fryer Crispy Chickpeas for One which also make a fabulous, heathy snack or salad topper.

Air Fryer Crispy Chickpeas for One a=is a quick, easy and healthy snack with lots of dietary fiber plus protein, iron, and folate.

Make both the Small Batch Hummus and the Air-Fryer Crispy Chickpeas for Ones and kill off the whole can at once making healthy snacks.

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5 from 9 votes
Small Batch Hummus - Cooking for One
Small Batch Hummus
Prep Time
5 mins
Total Time
5 mins
 

Make just enough homemade hummus to get your through a couple health snack sessions — or to share with a friend. Easy, healthy, and homemade, a fantastic snack and spread to add to your active lifestyle. Lots of dietary fiber and a good source of plant protein, dietary fiber, iron, folate and other important nutrients.

Course: appetizers, dips, snacks, spreads
Cuisine: Mediterranean
Keyword: appetizer, chickepeas, dip, garbanzo beans, snacks, spread
Servings: 2 servings
Ingredients
  • ¾ cup canned chickpeas drained and rinsed (about half a 15.5-ounce can)
  • 3 tbsp olive oil plus an additional 1 teaspoon for topping, if desired
  • tbsp tahini
  • 1 tbsp lemon juice
  • ½ tsp garlic or garlic paste
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1/2 teaspoon smoked paprika
Instructions
  1. Place all the ingredients in a personal-sized blender or mini food processor; process until smooth. If the consistency seems too pasty or thick, blend in 1 teaspoon of water at a time until desired texture is achieved.
  2. Transfer the hummus to serving bowl and drizzle with 1 teaspoon of olive oil and a sprinkle of paprika.
Recipe Notes

NOTE: Store the leftovers in an airtight container in fridge for up to 4 days.
VARY IT! Extra chickpeas from can be kept in an airtight container in fridge for a few days and added to salads, soups, and wraps

LEARN MORE! This small batch dip (or spread) is featured in my upcoming cookbook, Cooking for One for Dummies (which can be pre-ordered now, ships on March 7, 2023)

Air Fryer Crispy Chickpeas (for One)

Air Fryer Crispy Chickpeas make snack time a happy time and a healthy experience, especially when that craving for something salty-crunchy hits but are trying to stay away from chips.

If you’re like me, you’ll want to eat theses roasted chickpeas warm, right off the air-fryer and pop the lightly-seasoned, crispy delights into your mouth, one after one! Definitely one of my favorite single-serve snack ideas!

The good news is that unlike typical crunchy snack foods, you control the fats, the sodium, and the flavor. Nothing is processed or yucky, it’s just the goodness of garbanzo beans (the other common name for this legume) simply dressed up with a hint of flavor.  

This quick snack recipe for one makes a single serving (as hinted, lol) and uses ¾ cup of chickpeas (also called garbanzo), about half a can. To use up the other half of the can, check out this Small Batch Hummus recipe (or just easily double the ingredient list for the Air Fryer Crispy Chickpeas below).

PRO TIPS:

Remove skins from chickpeas to help oil & spices adhere.

Remove Skins:  Often canned chickpeas still loosely have their “skins” on. Most fall off during rinsing but any remaining can be removed by patting dry on a paper towel and loosely rubbing around until removed. You CAN eat chickpeas with the skins still hanging on, there is no harm! But removing helps the oil and spices cling onto the legume better in this recipe and for hummus recipes, it creates a smoother outcome.

Oven Option: If you don’t have an air fryer (I LOVE my Omni Pro Plus 18L), the general rule of thumb for crisping up garbanzo beans in the regular oven is to use the same temperature, but double the cooking time (shaking pan around every 10 minutes to promote even cooking).

Seasonings: Instead of smoked paprika, try curry powder, chili powder, Italian seasoning, Everything Bagel spice, or any other spice or blend you can dream up. Even homemade gingerbread spice with a pinch of stevia would make a delicious, unique chickpea snack.

How to Serve: Of course, eating warm off the pan is the obvious way to serve roasted chickpeas! They are also delightful tossed on a salad for extra nutrition and texture. Also try soups (instead of croutons) and as a garnish atop dips (like hummus) or your main entrée (like so yummy with salmon and greens)

How to Store: To maintain crunch, store roasted chickpeas covered at room temperature, for up to a couple days. If desired, pop back into a pre-heated 350F air fyer for 1 to 2 minutes to warm and re-crunch.

This post contains affiliate links.

5 from 5 votes
Air Fryer Crispy Chickpeas for One is a quick, easy and healthy snack with lots of dietary fiber plus protein, iron, and folate. A mindful way to satisfy that salty-crunchy craving when trying to stay away from chips and processed foods.
Air Fryer Crispy Chickpeas for One
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
 

Crunchy, crispy and addictive! This fun and easy-to-make snack offers lots of dietary fiber and also is a good source of plant protein, iron, folate and other essential nutrients. Note: If you want to use up the entire can 15-ish ounce can of chickpeas, just double the recipe!

Course: Snack
Cuisine: healthy, Indian, Mediterranean
Keyword: air fryer, chickpeas, garbanzo beans, legumes
Servings: 1 serving
Ingredients
  • ¾ cup canned chickpeas about half a 15.5-ounce can
  • 2 tsp olive oil
  • 1/2 tsp lemon juice
  • 1/8 teaspoon salt
  • ¼ teaspoon ground black pepper
  • ½ teaspoon smoked paprika
Instructions
  1. Pre-heat air fryer to 390 F degrees.
  2. Drain and rinse chickpeas.
  3. Pour out on paper towel and dry, gently rubbing to release any skins; discard skins.
  4. Add chickpeas to small bowl and drizzle on olive oil and lemon juice, stirring to coat evenly.
  5. Sprinkle with salt, pepper, and smoked paprika and stir around to adhere to chickpeas.
  6. Pour chickpeas out on rimmed baking sheet that fits in air fryer.
  7. Stick in preheated air fryer for about 15 minutes, stopping to shake around once halfway through. Chickpeas should be toasted and crunchy when finished. IF needed (because air fryer models vary in heating), cook for another 2 to 4 minutes.

  8. Remove and let cook a couple minutes before eating. Store leftovers in air-tight container at room temperature, for up to 3 days. If desired, you can warm up in air fryer preheated to 350 for 1 to 2 minutes.

  9. Note: For a conventional oven, cook at 390-400F degrees for 30 minutes, or until golden brown and crispy, stirring up every 10 minutes.

Recipe Notes

Bold Blackened Shrimp Chickpea Salad with Blue Cheese

With Austin’s temperatures already in the 90s, it’s officially salad season in my book. Also, May is National Salad Month, so there’s that!  Bold Blackened Shrimp Chickpea Salad with Blue Cheese

My Bold Blackened Shrimp Chickpea Salad with Blue Cheese is a tasty way to kick off my “Let Us Eat Lettuce” binge for the next three, four, maybe even five months! Continue reading

Lettuce Party! 8 Healthy Appetizers for New Year’s Eve

Eight Healthy Appetizers - TheFitFork.comRing in the New Year without all the “oh I shouldn’t have eaten all that” guilt. Whether watching the ball drop in Times Square at home in your jammies or hosting an elaborate cocktail party, all your clean-eating resolutions can start early thanks to my eight healthy appetizer ideas – each under 100 calories!

blue diamond natural almond and apricot snackApricot Almond Chocolate Bites – It’s hard to believe that this little trio of tasty goodness has only has 20 calories, but it’s true! Plus, dried apricots are rich in iron, so there are no worries about having a few!

Mini Gorgonzola Cheese Balls - TheFitFork.comMini Gorgonzola Cheese Balls – Each little ball of bold, beautifully creamy cheese has just 85 calories – even less if you substitute fat-free cream cheese for the gorgonzola.  You can check out the full recipe along with variations I put together for the Living Litehouse blog.

litehouse roasted chickpeas title

Lime Coconut and Basil Roasted Chickpeas – With 95 calories for ¼ a cup (a handful), you get loads of Thai-inspired taste plus a bonus of fiber and protein.

Southwestern Shrimp & Avocado Starters - TheFitFork.com

Southwestern Shrimp and Guacamole Starter –    You’ll say “ole” to this avocado and shrimp pairing, especially when you find out it only has 55 calories (and that includes licking the little cup).

 

mushrooms stuffed with pepper jack, hatch green chile and kaleHatch Green Chile Stuffed Mushrooms –  Mushroom caps are the perfect healthy vessels to be stuffed with delicious ingredients — that’s because mushrooms sop up flavors like little sponges, have virtually no calories, and are packed with tons of vitamins, minerals and other nutrients. Each one of these succulent, almost meaty (although no meat – vegetarian recipe) mushroom caps has only 67 calories!

carrot beet parsnip firesBaked Root Vegetable Fries –  A fantastic substitute for traditional chips or fries, these root vegetable “fries” are baked in the oven and have only 53 calories per serving. If you add in 1 tablespoon of a light dip (I like the OPADIPITY line by Litehouse Foods made with Greek yogurt), you add only another 35 calories, bringing the grand total up to 88 calories.

Grape Blue Cheese Walnut Bites - TheFitFork.comGrape, Blue Cheese and Walnut Bites – This recipe was inspired by a much-requested fall fruit salad with the same ingredients.  No official recipe to follow, just skewer up a single grape, small hunk of blue cheese and raw walnut half on a little toothpick for a big explosion of flavor —  only 30 calories each!

Veggie Cups with Dip - TheFitFork.comVeggies-‘n-Dip Cup – Another “no-recipe” recipe, just place 1 tablespoon of your favorite light dressing (again, I used OPADIPITY Greek Yogurt Ranch) into a condiment up and add in the veggies of your choice. This fun finger food assortments has only about 50 calories per cup, depending on your exact dressing and produce selections.

What are you doing for New Year’s Eve?  What do you reach for first when it comes to party food?