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Roasted Chickpeas

FODMAP Food list - Roasted Chickpeas

It’s important to note that chickpeas are listed under the medium FODMAP zone due to the moderate amounts of Oligos-GOS.  When I first got on the FODMAP diet and completed the elimination and reintroduction phases, I reacted poorly to chickpeas.  For this reason, I avoided chickpeas for a few months and recently was able to add a FODMAP safe portion of 1/4 cup back in to my diet.  I have been making these roasted chickpeas almost every week and incorporating them into my lunch and dinner meals for added protein.  If you’re looking for other ways to use chickpeas, try out this garlic free version of hummus that is so creamy and delicious.   If you are able to add chickpeas back into your diet, they are a great addition to your FODMAP Food list.   It is interesting to note that by washing the canned chickpeas, you are actually able to lower the FODMAP content.  This is why rinsing the chickpeas is so important!

FODMAP snack in the making - chickpeas in a glass bowl.

Canned chickpeas after being rinsed

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FODMAP Food list - Roasted Chickpeas

Roasted Chickpeas

  • Author: Fitfabfodmap
  • Prep Time: 5 minutes
  • Cook Time: 35 minutes
  • Total Time: 40 minutes
  • Yield: 6 servings 1x


Perfect to add to salads, protein bowls, and soups but make sure to stick to 1/4 cup serving size to stay FODMAP safe.


  • 1 Can of Chickpeas, thoroughly rinsed and drained
  • 1 Tablespoon Extra Virgin Olive Oil
  • 1 Teaspoon Sea Salt
  • Ground Pepper to taste


  1. Preheat oven at 425 degrees.
  2. On a parchment lined, rimmed baking sheet, add the drained chickpeas.
  3. Using a spoon or your hands combine the oil, salt and pepper to the chickpeas.
  4. Bake for 40 minutes, checking in at the 30 minute mark. These can quickly burn, so check every 5 minutes after 30 minutes.


Keep in an air tight container in the refrigerator for up to a week.

Keywords: chickpeas, fodmap snack, fodmap chickpeas

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