Roasted Chickpeas

Roasted chickpeas are an accessible, crunchy, protein-rich snack, delivering around 15 grams of protein and 12 grams of fiber per cup (161 grams). The resistant starch feeds beneficial gut bacteria and produces short-chain fatty acids that suppress appetite without raising blood glucose. Brands like The Good Bean and Biena offer flavors from sea salt to dark chocolate that compete credibly with potato chips. Each single-serve pack provides 5–8 grams of protein for around 130 calories, at $1.50–$3 per serving. Their low glycemic index and iron, folate, and manganese content make them suitable for daily rotation.