Crispy and crunchy vegan Buffalo Roasted Chickpeas are equal parts delicious and addictive! Made with only 4 ingredients, this easy to make, gluten-free recipe has a perfect spicy Buffalo kick.
I was given this cookbook to review, but my opinions are all my own.
This healthy oven roasted recipe offers a quick way to enjoy garbanzo beans as a great healthy snack.
And, these vegetarian roasted beans are fast and easy all while using budget-friendly ingredients.
We appreciate your support
This post may contain affiliate links. Life Currents participates in different affiliate programs. As an Amazon Associate I earn from qualifying purchases. For more information see here.
Please let me know if you have any questions about this recipe. I read all the comments myself and I try to help as soon as I can. I have readers from all levels of comfort and experience in the kitchen on my site, and I’ve tried to answer some of your questions already in the post. But if I’ve missed anything, please feel free to leave a comment and ask. The comments can be easily found using the orange circle on the lower left, then Join the discussion!
If you try this recipe,
please come back & leave a comment below letting us know how it goes.
Share a picture & tag @lifecurrents on Instagram.
Or you can upload a “tried it” photo (I would love to see)
via the pin.
The Clean & Simple Diabetes Cookbook, a review
This cookbook, (affiliate link) The Clean & Simple Diabetes Cookbook, is a great straightforward beginner book for anyone who wants to manage or reduce their risk for diabetes.
It’s a common sense approach to healthy eating that emphasizes plant-based and clean whole foods.
And I love the fact that there are no rules in this book. No “don’t do this” or “always avoid that”. These are just clean and simple recipes, with over 100 to choose from.
All the recipes in the book are no more than 7 ingredients long, and every one of them takes less than 15 minutes to prep.
I’ve had the chance to try a couple of the recipes now. I also made the Oaxacan Brunch-Style Nachos Skillet (picture above) from page 92. It’s a delicious and fast breakfast option that’s filled with yummy veggies!
A diabetes friendly lifestyle
The beginning of the book is chock-full of helpful information about diabetes, which I found extremely helpful because a close family member was recently diagnosed with diabetes, and I often cook for her, so it’s helpful for me to read and learn more about the disease.
Maybe I can help her along her journey. Or, maybe I can at least provide her some tasty food along the way.
The Clean & Simple Diabetes Cookbook provides information so that you don’t feel alone in this journey. Sharing that, according to the Centers for Disease Control, there are 30 million people in the U.S. that have diabetes. That’s about 1 in 10 people. And that an estimated 1 in 3 Americans have pre-diabetes.
And the book encourages you in your journey, by sharing that diabetes is fully manageable with proper treatment and lifestyle changes.
What is diabetes?
Having diabetes means your body isn’t able to turn the food you eat into energy as well as the bodies of those without diabetes. The result is high blood glucose levels.
But, diabetes can be prevented or treated by aiming for a healthy weight, eating well, and leading an active lifestyle.
This book can help you achieve those goals with recipes like these delicious Buffalo Roasted Chickpeas.
There’s no need to rinse the beans for this dish if you choose a no-salt added can of garbanzos.
However, I often have a difficult time finding no salt added cans, so I opt for the low-sodium choice and rinse and drain the beans well. Simply drop the beans from the can into a fine mesh strainer and run under cool tap water until the water runs clean and there is in foam left on the beans.
What kind of hot sauce should I use for this recipe?
The Buffalo wing was invented in 1964. Where the inventors used leftover chicken and tossed it in hot sauce to make the hot & spicy treat.
Frank’s Red Hot Original is probably the most traditional and common hot sauce used for Buffalo snacks. And, you may be able to find this sauce in varying levels of spiciness.
But what is the Buffalo sauce flavor? It’s traditionally made of a cayenne pepper-based hot sauce, butter, vinegar, and seasonings like garlic powder, salt, and Worcestershire sauce.
That being said, really any hot sauce you like will work very well in this simple recipe.
Try it out with Sriracha. Or try it with a homemade hot sauce like my Homemade Sriracha or my Flaming Hot Sauce.
Other ways to enjoy these roasted garbanzos
Besides simply eating them as a snack, hot and fresh out of the oven, these beans are delicious in a variety of other ways.
Pop them in a taco for a delicious plant-based taco filling.
Make a spicy bowl with these chickpeas as the main protein.
They are delicious in a wrap and taken to the park or eaten at your desk for lunch.
Use them as a salad topper instead of croutons.
Mix some spicy garbanzos into cooked rice for a delicious and easy side dish. Make the rice brown rice for a more diabetic-friendly option.
Other garbanzo bean recipes
Kitchen tools you may need for this recipe
Note: this section contains affiliate links
The Clean & Simple Diabetes Cookbook
Large rimmed baking sheet
If you like seeing my recipes subscribe via email in the upper right.
Or, connect with me on your favorite social media channel for recipes, photos, & much more:
Pinterest, Facebook, Instagram, YouTube and Twitter!
And find my shop on Amazon for recommendations on cool tools
Buffalo Roasted Chickpeas Recipe
Buffalo Roasted Chickpeas
- 1 can no-salt added garbanzo beans 15 ounces, well drained
- 1 tablespoon extra-virgin olive oil
- 2 teaspoons hot pepper sauce
- 2 teaspoons white wine vinegar
- ¼ teaspoon sea salt
- Preheat oven to 425º F. Line a large rimmed baking sheet with parchment paper.
- Add the drained beans and oil to a medium mixing bowl; toss to combine. Add the hot pepper sauce, white wine vinegar, and salt, and toss to combine.
- Arrange coated beans in a single layer on the baking sheet. Bake until the beans are crisp on the outside and still creamy in the center, about 25 minutes, stirring or shaking the pan once in the middle of baking.
- Serve while warm or at room temperature. Hint: they’re best when enjoyed immediately.
Nutritional information is based on third-party calculations, and should be considered estimates. Actual nutritional content will vary based on brands used, measuring methods, portion sizes, and more.
Join my mailing list to receive the latest recipes FREE to your inbox!
These came out great and so flavorful! I think I’m going to have keep making these tasty nuggets because Alan devoured them in no time. Thanks for sharing this one. I need to get the cookbook to try the other recipes!
These are such a fun and tasty snack! I always have cans of chick peas in my pantry!