Are chickpeas good for weight gain? Absolutely! For those looking to increase their caloric intake and build muscle healthily, chickpeas, also known as garbanzo beans or chana, offer a fantastic plant-based solution. If you’ve been wondering, “how do I gain weight without eating meat and dairy?”, incorporating high-protein, high-calorie chickpeas into your diet is an excellent strategy. This guide explores how these versatile legumes can be a cornerstone of a healthy weight gain plan, detailing their nutritional benefits, practical uses, and a delicious recipe for high calorie roasted chickpeas for weight gain.
Do chickpeas increase weight? It’s a common misconception that certain foods inherently cause weight gain. The truth is, chickpeas don’t automatically lead to weight gain. Instead, gaining weight is a result of consistently consuming more calories than your body expends over time, creating a calorie surplus. This principle applies whether your goal is to add healthy mass or build muscle. Therefore, using garbanzo beans for weight gain is about strategic calorie intake rather than the food itself being “fattening.” Conversely, chickpeas can also be part of a weight loss diet if consumed within a calorie deficit, showcasing their versatility.
This particular recipe for high-calorie chickpeas transforms them into an energy-dense food. By adding ingredients like cheese and oil, we enhance their caloric value without significantly increasing volume. This makes them an ideal choice for those aiming for foods for gaining weight and muscle, as they provide substantial calories and protein without filling you up too quickly. This makes it easier to achieve the necessary calorie surplus for effective weight and muscle gain. Moreover, this roasted chana for weight gain recipe is packed with plant-based protein, making it a stellar option for vegetarians and vegans alike.
Whether you’re an athlete, a growing teenager, or simply looking to put on healthy weight, this easy-to-make chickpea recipe can be a valuable addition to your diet. It’s not just effective; it’s also incredibly tasty, making your weight gain journey more enjoyable!
Understanding Chickpea Calories and Protein
Knowing the nutritional breakdown of chickpeas is crucial when incorporating them into a weight gain regimen. A standard half-cup serving of canned chickpeas typically contains around 100 calories, 14 grams of net carbohydrates, and 5 grams of protein. However, by enhancing them with calorie-dense additions, a single serving of the high calorie chickpeas recipe detailed below can boast approximately 270 calories, 24 grams of net carbs, and an impressive 15.3 grams of protein.
Is Chana High in Protein?
Yes, cooked chana (chickpeas) are a notable source of protein, offering about 5-6 grams per half-cup serving. As a legume, they stand out among plant-based foods for their protein content. For vegans and vegetarians seeking what to eat to gain weight and muscle, incorporating legumes like chickpeas into daily meals is highly recommended. This recipe further boosts the protein content with the addition of cheese. For a vegan-friendly version of roasted chickpeas for weight gain, consider experimenting with flavorings from nuts and seeds, such as tahini, almond butter, or peanut butter. These not only add delicious flavor but also contribute healthy fats and additional protein, making your snack even more energy-dense.
How Many Calories in 1 Cup Cooked Chickpeas?
A single cup of cooked chickpeas generally provides between 200-220 calories and 10-12 grams of protein. It’s important to differentiate between cooked and dried chickpeas when looking at nutritional information. A quick online search might sometimes return data for dried chickpeas, which have a much higher calorie and protein density per cup (over 700 calories for one cup dried). However, dried chickpeas significantly expand when cooked, absorbing water and increasing in volume. Therefore, the nutritional values for cooked chickpeas are what you should consider for consumption.
⭐ Nutritional Benefits of Chickpeas
Beyond their role in weight gain, chickpeas offer a spectrum of health benefits, making them a truly valuable addition to any diet. Here’s why you should embrace these versatile legumes:
- Rich in Fiber: Chickpeas, like other legumes such as beans, peas, and lentils, are excellent sources of heart-healthy dietary fiber. Diets abundant in fiber are known to support healthy blood cholesterol levels and promote digestive well-being. (A helpful tip: If you’re not accustomed to a high-fiber diet, introduce chickpeas gradually to ensure a comfortable digestive experience.)
- Quality Plant-Based Protein: While animal-based foods like skinless chicken breast or egg whites offer higher protein per calorie, chickpeas provide a significant amount of lean, plant-based protein. For individuals aiming for muscle gain or those following vegetarian and vegan diets, legumes like chickpeas are crucial for meeting daily protein requirements and supporting muscle growth.
- Versatile Vegetable Inclusion: For omnivores, legumes (including chickpeas) count towards your daily vegetable intake, adding essential nutrients and variety to your plate. These roasted chickpeas are a clever way to encourage picky eaters, especially hungry teens, to consume more vegetables.
- Packed with Vitamins and Minerals: Chickpeas are a powerhouse of essential micronutrients. They are rich in various B vitamins, magnesium, and non-heme iron. To maximize the absorption of non-heme iron, pair chickpeas with vitamin C-rich foods such as oranges, strawberries, or bell peppers.
- Healthy Complex Carbohydrates: Considered a low glycemic index food, chickpeas lead to a slower and more stable rise in blood sugar levels compared to refined carbohydrates. Opting for “slow carbs” like chickpeas can be particularly beneficial for maintaining blood sugar control, especially for individuals managing diabetes.
- Simply Delicious: This recipe transforms chickpeas into an irresistible snack with a crispy, herbed cheese coating that’s soft on the inside. Their incredible flavor means you might just want to prepare a double batch!
🤔 How to Prepare Chickpeas for Healthy Weight Gain
To maximize the calorie content of chickpeas for weight gain, we strategically add other energy-dense ingredients. Here’s what you’ll need for this flavorful and nutritious snack:
- Canned Chickpeas: Ensure they are thoroughly drained and rinsed. Canned chickpeas offer convenience and are nutritionally comparable to those cooked from dry.
- Grated Parmesan Cheese: Adds a savory flavor boost and significantly increases protein and fat content, contributing to higher calories.
- Olive Oil: A healthy fat source that dramatically increases the calorie density. You can also use avocado oil, canola oil, or another preferred cooking oil.
- Dried Rosemary, Dried Sage, Garlic Powder, Dried Thyme: These herbs and spices provide a rich, aromatic flavor profile that makes the chickpeas incredibly appetizing.
You’ll find specific quantities for all ingredients in the comprehensive recipe card at the bottom of this article!
Using canned chickpeas makes this recipe incredibly simple and quick to prepare. There’s no need for tedious peeling, chopping, or even cleaning a food processor. Just combine the ingredients, and they’re ready for the oven. Roasting them on a parchment paper-lined cookie sheet ensures an easy cleanup, making this a hassle-free option for your weight gain journey.
Which Chickpeas Are Best for Weight Gain?
When it comes to weight gain, the type of plain, unseasoned chickpea (canned or cooked from dry) makes little nutritional difference. Dried chickpeas, when cooked, absorb a substantial amount of water, increasing their weight and volume. Once cooked, their nutritional profile is very similar to that of canned chickpeas. Approximately 1.75 cups of cooked chickpeas (from dry) are equivalent to a 15.5-ounce can. While dried chickpeas are often more economical, canned chickpeas offer unmatched convenience. Choose the option that best fits your lifestyle and budget.
🔪 Simple Steps to Make High-Calorie Chickpeas
Follow these straightforward instructions to create your delicious, high-calorie roasted chickpeas:
Begin by preheating your oven to 400 degrees Fahrenheit (200°C). Thoroughly drain and rinse two cans of chickpeas, then place them into a large mixing bowl. Add one tablespoon of olive oil to the chickpeas and stir until they are lightly coated, then set the bowl aside.
In a separate, smaller bowl, combine ½ cup of grated Parmesan cheese with ½ teaspoon each of dried rosemary, dried sage, dried thyme, and garlic powder. If your canned chickpeas were labeled “no salt added,” you might also wish to add a pinch of salt to this mixture. Sprinkle this aromatic cheese and herb blend over the oil-coated chickpeas in the large bowl, and stir well to ensure an even coating.
Line a large, dark cookie sheet with parchment paper. Spread the chickpea mixture onto the parchment paper in a single, even layer, making sure not to overcrowd the pan for optimal crispiness.
Bake the chickpeas for 45-55 minutes in the preheated oven at 400°F (200°C), placing the cookie sheet on a rack about one-third of the way down from the top. To ensure even cooking and prevent burning, stir and flip the chickpeas every 20 minutes, moving those from the edges of the tray to the middle, and vice versa. This rotation helps achieve uniform crispiness.
Once the chickpeas have reached your desired level of crispness, remove them from the oven and allow them to cool for a few minutes. While they are delicious at room temperature, these high-calorie roasted chickpeas are truly at their best when enjoyed freshly made, often straight off the slightly cooled baking sheet!
🌡️ Storage and Reheating Tips for Chickpeas
While plain chickpeas can be frozen, this crispy chickpea recipe is best savored fresh. Freezing and thawing can cause these high-calorie chickpeas to lose their delightful crispiness. If you have any leftovers, they can be stored in an airtight container in the refrigerator for up to 3-4 days.
Can You Reheat Chickpeas?
You can certainly reheat these chickpeas to regain some of their crispiness. A short stint in an air fryer or oven will help revive their texture. However, for the ultimate experience, we recommend enjoying them immediately after preparation.
Frequently Asked Questions (FAQs) About Chickpeas and Weight Gain
Why are chickpeas considered high calorie?
Chickpeas are relatively high in calories, primarily due to their significant carbohydrate content. While lean animal proteins like tilapia or egg whites are low in fat, carbs, and overall calories, plant-based proteins such as chickpeas, though low in fat, derive more of their calories from complex carbohydrates. This makes them an excellent energy source, especially beneficial when aiming for weight gain within a balanced diet.
Are chickpeas gluten-free?
Naturally, chickpeas are gluten-free. However, it’s always wise to check the product label, especially for canned varieties that might contain seasonings with gluten. Similarly, chickpea flour products should be verified for potential cross-contamination with gluten-containing flours during processing if you have a strict gluten-free requirement.
Are chickpeas keto-friendly?
No, chickpeas are not considered compatible with a ketogenic diet due to their relatively high carbohydrate content. For those following very low-carb diets, other legumes like lupini beans and black soybeans are generally better alternatives.
How do black chickpeas compare for weight gain?
Kala chana, or black chickpeas, have a nutritional profile (calories, protein per 100 grams) very similar to that of white chickpeas. Therefore, any differences in terms of their impact on weight gain would be minimal. Your preference for taste and texture would likely be the determining factor in choosing between them.
Can chickpeas aid in weight loss?
Absolutely. Any food, including chickpeas, can be part of a weight loss diet as long as you maintain an overall calorie deficit. There isn’t a “best time of day” to eat chickpeas for weight loss, but some evidence suggests that front-loading calories by eating larger meals in the morning might support weight loss efforts. It’s important to remember that chickpeas, like any other food, cannot spot-reduce belly fat; weight loss is a holistic process.
Are chickpeas low FODMAP?
According to Monash University, legumes such as chickpeas are naturally high in oligosaccharides, which means they are not inherently low FODMAP. However, canned chickpeas, especially when rinsed thoroughly, and boiled and drained garbanzo beans, tend to have lower FODMAP content. This is because some of the oligosaccharides leach into the cooking water, which is then drained off, making them potentially more tolerable for individuals following a low FODMAP diet.
👩🍳 Discover More Healthy Foods for Weight and Muscle Gain
If you’re seeking additional ideas for foods to gain muscle and weight, explore these fantastic options to diversify your diet:
- Nutrient-Packed Overnight Oats for Weight Gain
- Delicious High-Calorie Pasta for Weight Gain
- Wholesome High-Calorie Vegan Meals and Foods for Weight Gain
And while you’re here, don’t miss our complete collection of High Calorie Recipes, perfect for supporting your healthy weight gain goals!
Watch How to Make It!
High Calorie Chickpeas for Weight Gain Recipe (Chana)
Summer Yule
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Ingredients
- 2 cans chickpeas, drained and rinsed (each can 15½ ounces/439 grams)
- 1 tablespoon olive oil
- ½ cup grated Parmesan cheese
- ½ teaspoon dried rosemary
- ½ teaspoon dried sage
- ½ teaspoon dried thyme
- ½ teaspoon garlic powder
Instructions
- Preheat the oven to 400°F (200°C). Drain the chickpeas well and put them in a large bowl. Stir in the oil, and set the bowl aside.
- In a small bowl, mix together the Parmesan cheese, rosemary, sage, thyme, and garlic powder. (Feel free to add salt as well if you’re using no salt added chickpeas.) Sprinkle this mixture over the chickpeas, and stir to combine.
- Line a large, dark cookie sheet with parchment paper. Spread the chickpea mixture on the parchment in a single layer.
- Bake the chickpeas for 45-55 minutes at 400°F (200°C) on a rack 1/3 down from the top of the oven. Stir and flip the chickpeas every 20 minutes, moving the chickpeas on the edges of the tray to the middle (and vice versa).
- After the chickpeas are crispy enough for you, let them cool for a few minutes before serving.
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Equipment
- Baking Sheet
- Parchment Paper
Notes
💭 Expert Tips from Dietitian Summer Yule
This is a level 3 recipe (weight maintenance and active lifestyles). At almost 300 calories for only ¼ of the recipe, this is a high-calorie snack. This is a great recipe for those with higher energy needs, such as athletes and teenagers.
It’s also perfect for those looking to gain weight. In truth, it can be challenging to stop at one portion of this tasty treat!
With 12 grams of fiber and 15 grams of protein per serving, I do consider this to be a healthy snack. It’s important to remember that eating a diet primarily of whole foods may not necessarily equate to weight loss. Weight loss or gain ultimately depends on whether your healthy diet results in a calorie deficit or a calorie surplus.
To make this a meal, you can serve these chickpeas with rice or a whole wheat wrap. These grains provide complete protein when served with chickpeas. Grains are another good way to add low volume calories to weight gainer meals.
If you want to lose weight, I’d expand this snack into a meal that adds more low calorie volume. Add non-starchy veggies, fruit, and (possibly) a serving of whole-grain crackers to these chickpeas. That will get you a higher volume meal that may feel more satisfying than enjoying the chickpeas alone.
It’s true that chickpeas are lower in protein than many lean protein options. However, some report that the resistant starch and other fiber in chickpeas helps them stay full on fewer calories, making up for the lack of protein. I have not personally found this to be true, but it’s something to investigate if you have a weight change goal.
Is there a best time to eat chickpeas for weight gain?
You don’t have to eat at certain times of the day to gain weight, just maintain a calorie surplus. That said, if you find snacking at night helps you gain weight (as it does for some), you can use that strategy.
Another thing that may help with weight gain is increasing your dietary variety (like what happens at a buffet). Enjoy these crispy roasted chickpeas, but also hummus, other legumes, other proteins, and foods from other food groups.
Nutrition information is for one serving.
nutrition info disclaimer
All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.
The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be inaccurate, so please don’t sweat the numbers too much.
“To taste” means to your preferences, which may have to be visual to follow food safety rules. Please don’t eat undercooked food x
Nutrition
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