Here’s everything you need to know for how to make gluten free breadcrumbs that are packed with protein and fiber from chickpeas! Skip the store-bought stuff, and make this healthy substitute for breadcrumbs at home with just 4 simple, healthy ingredients that you probably already have in your pantry.
I’m a huge fan of texture in my food. Most soups and salads benefit from a crispy, crunchy element from either toasted nuts or seeds (try the garlicky hemp seed gremolata in my Healthier Together Cookbook or my 5-Minute Grain Free Breadcrumbs made from pecans!) Sometimes, though, you don’t want nuts or seeds. Maybe you’re allergic, or you’re sick of them, or you need something slightly more powdery, with more ability to act as a binder rather than just provide a bit of crunch. That’s where my healthy bread crumbs recipe from chickpeas comes in.
Health benefits of chickpeas
Chickpeas, also called garbanzo beans, are legumes that are packed with plant-based protein, fiber, vitamins and minerals. They’re perfect for low carb recipes on the keto diet, for diabetics, and for healthy digestion because:
- chickpeas are a complex carbohydrate that are slowly digested and keep the blood sugar stable.
- they’re shown to relieve constipation and aid in weight loss because they’re high in fiber.
- chickpeas are a great source of plant based protein that can help slow aging.
Listen to these Healthier Together Podcast episodes while you cook for a deeper dive into this recipe’s amazing health benefits (and a good time).
Everything you’ll need to make gluten free bread crumbs
I’d wager that you already have these simple, healthy ingredients in your pantry.
- 2 cans of chickpeas
- Italian seasoning
- garlic powder
- fine grain sea salt
Make chickpea breadcrumbs in two easy steps
With Italian herb seasoning, garlic powder, and a little bit of salt, these chickpea breadcrumbs perfectly mimic canned breadcrumbs that are oh so savory and addictive.
- Roast the chickpeas. Once your chickpeas are drained and rinsed, spread them out on a baking sheet and roast for an hour and a half. Then, let them cool completely.
- Season and process. Add the seasonings and chickpeas to a food processor and pulse until the chickpeas achieve breadcrumb-like consistency. Sprinkle them on your favorite pastas and salads or use them as breading for meatballs or chicken tenders!
Tips for cooking with chickpeas
Don’t throw away the aquafoba (the liquid from the can of chickpeas)! You can use it to make fancy superfood mocktails with a frothy top, like this creamy strawberry mocktail. When you go to drain your chickpeas for the bread crumbs recipe, drain it over a bowl so you can capture all of the liquid to use for later.
You can choose to take the skin off of the chickpeas before you roast them, which is said to give them more flavor. But, I typically leave the chickpea skins on because I don’t think it makes that much of a difference to warrant the minuscule task of de-skinning them. What can I say, I’m a lazy cook.
These gluten free breadcrumbs will stay fresh in a tightly sealed container for up to two weeks at room temperature, so make a big batch and then use ’em to top healthy pastas, to “bread” chicken tenders, to add crunch and interest to salads, to bind meatballs…the only limit is your imagination (right now, I’m loving them on top of garlicky-kale sauce-coated Trader Joe’s cauliflower gnocchi (pictured below).
Delicious ways to use chickpea breadcrumbsPrint
- 2 15 ounce cans chickpeas (I like Eden Organic, which are pressure cooked and therefore lectin free)
- 1/4 teaspoon fine grain sea salt
- 3 teaspoons Italian seasoning
- 1/4 teaspoon garlic powder
- Preheat oven to 325 degrees and line a baking sheet with parchment paper.
- Drain and rinse chickpeas, shaking to remove excess water. Spread them in an even layer on the baking sheet, making sure they’re fairly spaced out and not squished together (otherwise they won’t dry out enough).
- Bake for 1.5 hours, or until the chickpeas are turning golden brown at the bottom, and are very crispy. Let them cool completely.
- Add the chickpeas and all spices to a food processor and pulse until the chickpeas achieve breadcrumb-like consistency (if you’re using them for binding, do a finer pulse; if you’re using them to top pasta, you can do as big or small as you’d like). Enjoy!
- Prep Time: 15
- Cook Time: 90