Soy-Glazed Crunchy Chickpeas

Roasted chickpeas are a great crunchy and high protein snack to throw in your kids’ lunchbox. Also, since the chickpeas have a mild taste, they take on the flavor of the soy sauce marinade and make a better-for-you salty treat.

This sponsored recipe is brought by Kikkoman® as part of Food & Nutrition‘s Recipe Roundup program. Click for more recipes.

Recipe by Natalie Rizzo, MS, RD


  • 2 tablespoons Kikkoman® Less Sodium Soy Sauce
  • 1 tablespoon honey
  • ¼ teaspoon garlic powder
  • 2 cups canned chickpeas, rinsed, drained and patted dry
  • 1 tablespoon vegetable oil



Preheat oven to 400° F. In a large bowl, combine the soy sauce, honey and garlic powder. Whisk until well combined. Add the chickpeas to the bowl and stir until the chickpeas are coated with soy sauce mixture. Drizzle the vegetable oil on a baking sheet and use a paper towel to coat the entire baking sheet (you can also use cooking spray). Distribute the chickpeas on the baking sheet and lay flat. Cook for 40 minutes, turning the chickpeas every 15 minutes. Serves 3.

Nutrition Information
Serving Size: ½ cup

CALORIES 209; TOTAL FAT 7g; SAT. FAT 1g; CHOL. 0mg; SODIUM 599 mg; CARB. 30g; FIBER 6g; SUGARS 10g; PROTEIN 8g

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Natalie Rizzo
Natalie Rizzo, MS, RD is a NYC-based media Dietitian, food and nutrition writer and owner of Nutrition ȧ la Natalie. Natalie writes for many national publications such as Parade, Eating Well, and Runner's World. She has also appeared on local TV segments and is frequently quoted in national publications. Natalie is very honored to have won the award for Top Food & Nutrition Feature Article in 2017 for “Decoding Food Label Claims: The Lowdown on Package Promises”, as well as the 2016 Stone Soup Blogger of the Year award. Connect with her on Facebook, Instagram and Pinterest.

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