Ulcerative ColitisUC and DietUC Cooking ClubChickpea Snack Mix

Rosemary Roasted-Chickpea Snack Mix

Chickpeas have fiber, protein, and loads of nutrients. Snack time is about to get a kick.

Rosemary-Roasted Chickpea Snack Mix
Jamie Vespa, R.D.

Chickpeas are little protein-and-fiber powerhouses, exactly what you want in a snack. The walnuts may offer some protection against UC symptoms, including less damage from inflammation leading up to flare, plus faster healing after. Get the scoop on how we developed our UC Cooking Club recipes!

Serving Size


Prep and Cook Time

Total Time

1 hr


  • 1 (15-oz.) can chickpeas, drained, rinsed, and patted dried
  • 1 Tbsp. extra-virgin olive oil
  • 1 Tbsp. finely chopped fresh rosemary
  • 1 tsp. kosher salt
  • ½ tsp. garlic powder
  • ¼ tsp. cayenne pepper
  • ½ cup chopped toasted walnuts
  • ½ cup chopped dried apricots

Nutrition Information

Per serving: 214 calories; 10g fat; 1g saturated fat; 0mg cholesterol; 473mg sodium; 25g carbohydrate; 6g fiber; 7g protein; 7g sugar; 52mg calcium; 1mg iron; 127mg potassium


Step 1Preheat oven to 400°F. Toss chickpeas with oil, rosemary, salt, garlic powder, and cayenne. Spread on a rimmed baking sheet and bake for 45 minutes, or until golden brown and crunchy, tossing once halfway through. Let cool on baking sheet 10 minutes, and transfer to a bowl.

Step 2Add walnuts and apricots to chickpeas; toss to combine. Store in an airtight container at room temperature for up to 5 days.

Jamie Vespa, R.D.

Jamie Vespa, R.D.

Jamie is a registered dietitian, nutrition and food journalist, and digital influencer who operates the health-centric food blog and social media accounts, Dishing Out Health. She's the former Assistant Nutrition Editor at Cooking Light magazine. Prior to that, Jamie worked as a Clinical Nutrition Specialist with a focus on counseling organ-transplant recipients at a hospital in Tampa. She completed both her undergraduate dietetics degree and graduate clinical nutrition degree at Florida State University. Jamie lives in Denver.

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