Are Crunchy Chickpeas Good For You? A Dietitian’s Take on Snacking Smarter With a High Fiber Ingredient Rooted in Tradition
I first tried Crunchy Chickpeas from Saffron Road at Expo West in California. I had already been a fan of the brand and often turned to their frozen meals for convenient options during a busy week. I've always appreciated the bold, globally inspired flavors featured in their frozen meals, so I was excited to try the Crunchy Chickpeas. As it turns out, they may have become one of my favorite products in the lineup.
What Makes Saffron Road Crunchy Chickpeas Worth Trying
What stood out to me most was how familiar the flavors felt. They reminded me of many of the seasonings and dishes I grew up enjoying at home and continue to see used across Middle Eastern and Asian cuisines today. Some of my favorite flavors include Bombay Spice, Falafel, Korean BBQ, and Sea Salt. Let me just say that I will share most of these snacks with family and friends, but I am keeping the Bombay Spice all for myself.
There’s so much to love about this snack:
- It's not just another food trend: the concept of a crunchy chickpea has been around for centuries. It is a snack enjoyed across cultures for generations.
- The flavors transport you to different parts of the world where seasonings like cumin, ginger, and coriander or turmeric and paprika are commonly used.
- You get a variety of nutrients packed into a single serving of a snack.
In summary: tradition with a flavorful kick, all in one nutritionally dense snack.
Why Fiber Matters, and How Crunchy Chickpeas Can Help You Get More
Beyond the flavor and history, let's take a closer look at what you'll find in the product and why it can be a practical and smart addition to your day-to-day routine:
You may have heard the trending terms “fibermaxxing” and “proteinmaxxing” this past year. While fiber has certainly been having a moment, this shouldn’t come as a surprise. Health professionals have been recommending increased fiber intake for years, as most Americans do not get enough of it, and its intake is associated with a variety of health outcomes. Eating enough fiber supports digestive regularity and helps promote a diverse gut microbiome, which may contribute to overall health.
Fiber also supports the heart, as soluble fiber can lower LDL cholesterol levels. Additionally, diets rich in fiber are associated with a lower risk of certain cancers, including colorectal cancer. One reason I often encourage people to include more fiber-rich foods is that they can increase satisfaction after meals and snacks. Also, if you are on a medication where the side effect is slowing down digestion and increasing constipation, foods like chickpeas contain both the insoluble and soluble fiber which can add bulk to the stool and help food move along the digestive tract. According to the Dietary Guidelines for Americans, adults should aim for (at least) 25 grams of fiber per day for women and 38 grams per day for men. However, most people are falling short, averaging only about 15 grams per day.
When picking up a Saffron Road Crunchy Chickpeas package and looking at the nutrition facts label, you will notice the % Daily Value (%DV) listed on the right-hand side. This can be a helpful tool for consumers. In general, 5% DV or less is considered low in a nutrient, while 20% DV or more is considered high.
When it comes to Saffron Road’s Crunchy Chickpeas, a ¼-cup serving provides about 5 gm of dietary fiber, or 18% of the DV, meaning that it offers a higher source of fiber. If you have been advised to eat more fiber, two servings contribute a meaningful amount toward daily needs (almost ½ of what women need!). Now remember, when we add fiber too quickly this can cause gas and/or bloating. As you increase fiber-rich snacks like Saffron Road Crunchy Chickpeas, it is recommended to gradually increase portions and make sure you’re also drinking enough water throughout the day.
A Plant-Based Protein Snack That Actually Satisfies
Protein has also been top of mind for many consumers. Saffron Road's Crunchy Chickpeas are considered a plant protein, meaning the protein comes from chickpeas rather than animal-based sources. Plant proteins can come from foods such as beans, lentils, peas, nuts, seeds, and soy products. One serving of Crunchy Chickpeas provides about 6 grams of protein. How much protein we each need depends on factors like age, gender, activity level, medical history and goals. Getting enough protein each day can help us build and repair muscle tissue, increase satiety and even support bone health.
Crunchy chickpeas can certainly contribute to our daily protein goal, and the beautiful thing is that they also contain micronutrients like potassium and iron. This combination of nutrients is one of the reasons crunchy chickpeas can be such a powerhouse snack. The more we can take a food-first approach, the more we benefit from the variety of nutrients foods provide, which collectively supports overall health.
Easy Ways to Add Crunchy Chickpeas to Your Daily Routine
I love adding Saffron Road's Crunchy Chickpeas into my daily routine. Here are 3 of my favorite ways to incorporate them into your day!
On-the-Go Snack Ideas Featuring Saffron Road Crunchy Chickpeas
If you are constantly on the go, consider the following two snack ideas:
Trail Mix with Crunchy Chickpeas
- ½ cup of Saffron Road Crunchy Chickpeas (2 servings) (Sea Salt or Sea Salt and Cracked Pepper)
- ⅓ cup of dried cherries or raisins
- ⅓ cup of dried apricots or pineapple
- ¼ cup of raw pumpkin seeds
- ¼ cup of roasted or raw almonds
- ¼ cup of roasted or raw cashews
Portion out the mix based on your specific needs; it's great for a road trip snack, as part of a recovery snack after training, or between workday meetings!
And listen: if you’re not a trail mix lover, I have another option for you! Try my go-to combination for a balanced snack plate:
Snack Plate With Crunchy Chickpeas
- ½ cup of Saffron Road Crunchy Chickpeas (2 servings) (Choose your favorite!)
- 1 cup of sliced fresh fruit (my favorite is apple slices)
- 1 serving of whole-grain crackers
- 1 oz of cheese
How to Use Crunchy Chickpeas in Meals
Avocado Salad with Crunchy Chickpeas
- ½ cup of Saffron Road’s Crunchy Chickpeas (2 servings) (Choose your favorite!)
- 4 oz of rotisserie chicken, diced OR 4 oz of sauteed tofu
- ¼ cup of diced red onion
- 2 Persian cucumbers, chopped
- 2 small tomatoes, sliced or handful of cherry tomatoes
- 1-2 cups of your favorite greens (arugula, kale or mixed greens)
- Dressing: Equal parts white wine vinegar and extra virgin olive oil, spoonful of Dijon mustard
- Top with 2 oz of feta cheese, dressing and a handful of fresh mint
- Optional: Add cooked quinoa and ¼ tsp kosher salt
Please note that if you are sensitive to higher fiber foods because of GI sensitivities, speak with your dietitian as you increase your intake of chickpeas. For those on a low- FODMAP diet because of IBS or SIBO, start with one portion and work your way up as tolerated!
Explore More from Saffron Road
In addition to their Crunchy Chickpeas line, Saffron Road offers a variety of options, making nourishment convenient for busy parents, entrepreneurs, and students. From frozen dinners and breakfast items to artisan wraps, there's something for everyone. The great thing is that the company makes it easy to enjoy snacks and meals on their own or pair them with nutritional staples that many people already have at home.
In the meantime, grab a few packs of Saffron Road’s Crunchy Chickpeas online or at a store near you and try one of the snacks or meal options above!
Yasi Ansari, MS, RDN, CSSD is a Registered Dietitian Nutritionist and Certified Specialist in Sports Dietetics based in Los Angeles. She specializes in sports nutrition, wellness, and eating disorders, helping adolescents, adults, and athletes build a healthier relationship with food while optimizing performance and overall well-being.
