Crispy Roasted Low Histamine Chickpeas Recipe

Crispy Roasted Low Histamine Chickpeas Recipe

Looking for a crunchy snack that's histamine safe? Here's an unbeatable low histamine chickpeas recipe for the win!

Instead of heading to a questionable restaurant and having symptoms by the time you say “check, please!”, play it safe and make your own low histamine chickpeas!

This low histamine chickpeas recipe will satisfy your crispy crunchy cravings and only require a few minutes of prep time.

Let me give you the breakdown on these teeny tiny bad boys.

Are chickpeas high in histamine?

You’ll notice in this recipe that I aim to use dried chickpeas, rather than canned. The reason for using dried chickpeas is because they tend to contain less additives and preservatives that may set off a histamine reaction.

If you are comfortable with a particular chickpeas brand and can find an organic one that you’re sure is pretty clean, go for it and use two 15-oz cans in this recipe instead of the dried chickpeas below.

When it comes to my clients, I simply aim to make the safest recommendation. But, you will know your body and what it can tolerate best, so choose the option that’s safest for your histamine intolerance.

Additionally, at the start of a low histamine diet, it's common to temporarily remove chickpeas as these can be irritants for other reasons. For example, chickpeas are hard to digest so can cause gut irritation for those with digestive issues. 

So, to put it frankly, this recipe isn't for every single person with health issues, as histamine intolerance does usually come with a variety of health issues attached to it. This low histamine chickpeas recipe is for those who are able to tolerate harder to digest foods such as chickpeas, do not have an alternate sensitivity, or have previously temporarily eliminated beans and legumes from their diet to be more confident that they are not an issue.

If you're still scared of chickpeas, you don't need to force yourself as we do have alternatives! For example, my low histamine cauliflower hummus recipe which requires no chickpeas but still gives you the same fab flavors.

Please note, if you're still unsure of what foods are best and worst for histamine intolerance, download my free guide to histamine intolerance which includes the web's most comprehensive histamine intolerance food list.

Get the FREE Food List

Additionally, whether you’re using dried or canned chickpeas, it’s important to soak them for a minimum of 8 hours and up to 48 hours. This is because beans and legumes such as chickpeas contain high levels of phytic acid, which is able to act as an antinutrient in the body. By soaking the chickpeas, phytic acid is rendered inert, therefore boosting the health benefits of this recipe.

Be sure to soak the chickpeas in room temperature to slightly warm water, rather than cold water. Additionally, if you are soaking for a longer period of time, you’ll want to ensure you change the water every 6-8 hours to prevent microbial growths.

I find it incredibly interesting that simply using different methods of preparation can drastically alter how digestible or healthy a food is, and whether it will cause symptoms or be protective against them.

If you're finding this concept interesting or want to understand it better, simply think about freshly prepared vs processed foods. Eating a freshly baked organic potato vs store-bought potato chips from a bag will have a hugely different nutritional impact and cause your body to feel completely different after!

So, as you can see, making any recipe that requires chickpeas can be a long process from start to finish and for good reason! But, on the bright side, the preparation for this process is minimal and typically takes just a few minutes.

So, here’s your recipe for crispy roasted low histamine chickpeas.

Happy crunching!

Crispy Roasted Low Histamine Chickpeas

Ingredients (makes 6 servings)

  • ¾ cup dried chickpeas, soaked and cooked
  • 2 tsp. sea salt
  • 1 tbsp cumin
  • 2 tbsp. extra-virgin olive oil
  • Olive oil, for drizzling



  1. Place rack in center of oven and preheat to 350°F.
  2. Grease baking sheet with olive oil.
  3. Dry the chickpeas and toss with olive oil, salt and cumin until well coated.
  4. Bake for approximately 50 minutes or until crunchy, stirring halfway through.
  5. Leave a crunchy comment below to let me know how you liked them!

Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook Bundle with 170 delicious recipes!

Get 170 Recipes!

Put your health in nature's hands.
Anita Tee, Nutritional Scientist
Author Photo

Anita Tee

My name is Anita Tee. I'm a nutritional scientist who specializes in histamine intolerance. I hold a Master of Science in Personalized Nutrition and a Bachelor of Science in Human Biology and Psychology.For the past ten years, I have used my experience in nutritional and medical health sciences to create a scientifically backed, natural approach to healthcare that relies 100% on evidence-based research.As I previously suffered from - and overcame - histamine intolerance, my focus is to increase recognition and expand the available resources and protocols available for resolving this particular disorder. To date, I have helped over 4,000 individuals fully resolve or better manage their histamine intolerance symptoms.

Back to blog

Our Top Sellers