Crispy Air Fryer Chickpeas: 4 High-Protein Snack Flavors Under 100 Calories 🥜⚡
Introduction
Meet your new protein-packed snack obsession! These Crispy Air Fryer Chickpeas deliver 6g plant-based protein per serving for just ~100 calories, with four irresistible flavor options. Perfect for meal prep, post-workout fuel, or crunchy salad toppers, they’re naturally gluten-free, vegan, and endlessly customizable. The air fryer creates the perfect crispiness without deep-frying – a guilt-free crunch you’ll crave!
Ingredients (Makes 4 Servings)
Base Recipe:
- 1 (15.5 oz) can garbanzo beans, drained & dried
- Oil spray (avocado or olive oil recommended)
Flavor Varieties (choose one per batch):
- Cinnamon Sugar Bliss
- 1 tbsp sugar + ½ tsp cinnamon
- Zesty Ranch
- 1 tbsp ranch seasoning mix
- Fiery Chili Lime
- 1 tsp chili powder + ½ tsp cumin + ¼ tsp each garlic powder & True Lime + ½ tsp salt
- Smoky BBQ
- 1½ tsp paprika + 1 tsp brown sugar + ½ tsp each celery salt & garlic powder + ¼ tsp black pepper + ½ tsp dry mustard
Air Fryer Magic Instructions
- Prep:
- Rinse, drain, and thoroughly pat dry chickpeas (key for crunch!)
- Crisp:
- Air fry at 390°F (200°C) for 17 minutes
- Shake basket every 5 minutes
- Spray lightly with oil at the 5-minute mark
- Season:
- At 15 minutes, sprinkle half the seasoning
- After cooking, toss with remaining seasoning
- Cool:
- Let rest 5 minutes – they crisp up as they cool!
Nutritional Powerhouse (per serving)
| Nutrient | Amount | Benefits |
|---|---|---|
| Calories | 100 kcal | Light & satisfying |
| Protein | 6g | Muscle fuel |
| Fiber | 3g | Digestive health |
| Iron | 10% DV | Energy booster |
| Folate | 15% DV | Cell repair |
Health Hack: Omit sugar in savory flavors to reduce carbs by 3g
Chef’s Secrets
✅ Extra Crispy: Remove chickpea skins before cooking
✅ Oil-Free: Skip spraying (less crispy but still tasty)
✅ Storage: Keeps crunchy in airtight containers for 1 week
✅ Double Duty: Use as salad toppers or soup garnishes
Flavor Twist Ideas:
- Everything Bagel: 1 tbsp everything seasoning
- Maple Pecan: 1 tsp maple syrup + ½ tsp cinnamon + chopped pecans
- Buffalo: 1 tbsp hot sauce + ½ tsp garlic powder
Why These Beat Store-Bought Snacks
✨ Cost Effective: 1/4 the price of protein bars
✨ Blood Sugar Friendly: Low glycemic index
✨ Kid-Approved: A sneaky veggie-packed snack
✨ Meal Prep Star: Make 4 flavors at once for variety
Pro Tip: For extra protein punch, pair with 1 oz cheese or Greek yogurt dip!
Serving Ideas:
- Movie-night munchies
- Salad crunch booster
- Yogurt parfait topping
- Post-gym recovery snack
Storage:
- Room temperature: 3 days
- Refrigerated: 1 week (re-crisp in air fryer 2 mins)
- Not freezer-friendly