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  • Writer's pictureMcKenna

easy, roasted chickpeas (FODMAP-friendly option)

Prep time: 5 minutes Cook time: 25-35 minutes Serves: 3-5

When I was following a low FODMAP protocol, I thought legumes were totally out of the question (tbh most are). But some, like chickpeas, are less likely to cause symptoms if consumed under certain quantities.

In fact, I find this is the case for sooo many elimination diets that are used to heal the gut. We're talking low FODMAP, SCD (specific carbohydrate diet), GAPS (Gut & Psychology Syndrome diet), histamine protocol, etc.

Don't get me wrong, I've followed a handful of these myself & there is a time & place for them! But in my opinion, they always require specialization for each individual. I mean, no 2 people are the same... & yes, even twins.

When I work with a client 1 on 1, this is always taken into consideration if I think something like a low FODMAP diet may be useful.

One of those foods that I find so many people vary on, is chickpeas. And if we can, I always try to titrate them in because legumes are SO good for our gut microbiome, but for clients who are treating SIBO, I give them the FODMAP-friendly version below!

Pan of low FODMAP roasted chickpeas
Photo by McKenna Garrison

low-FODMAP considerations:

Chickpeas are considered low FODMAP if consumed at about 1/4c per meal, or less. It's definitely not a lot, but I'd argue better than none!

So, I wanted to create a recipe that made it really easy for clients to determine how big their servings are. Enter, roasted chickpeas. This recipe is so easy & delicious!!

Last thing I want to note before getting into the ingredients... a low FODMAP is not meant to be long-term. At the end of the day, we have to treat the root cause which will then help your body to enjoy more foods without the symptoms. 🤍


1 15oz can of chickpeas

1-2 Tbsp of avocado oil

garlic powder



sea salt

FODMAP-friendly version:

option 1: omit garlic & keep everything the same

option 2: omit garlic & swap avo oil for garlic-infused olive oil then cook at 350F for ~ 45 min


Preheat oven to 400F.

Line a baking tray with parchment paper then drain & rinse 1 15oz can of chickpeas

*if you want them super crunchy, dry them with a paper towel.

Spread the chickpeas on your pan then drizzle oil on top.

Lather with lots of garlic, coriander, & paprika

*add more than you’d think, this makes a difference!

Add a pinch of sea salt then mix to coat.

Spread the chickpeas out from each other, this will help them get crispy.

Pop in the oven & set a timer for 15 min.

At 15 min, lightly mix the chickpeas to prevent them from burning. place back in the oven for another 10 min

*leave in 5-10 min longer for extra crunch

I'd love to know if you make these! Write to me here or tag me on IG if you try this recipe & I'll reshare :)

xo, Kenn

Roasted low-FODMAP chickpeas
Photo by McKenna Garrison

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