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Crispy Chickpeas: Plant-Based Protein Snack

This simple chickpea snack recipe is a delicious way to increase our protein consumption, key to maintaining muscle health as we age.

As we age, our protein intake requirements increase. Studies have found that protein is “a key nutrient for muscle health” in adults. According to the National Institutes of Health, after age 30 “muscle mass decreases approximately 3-8% per decade.” That is something we should pay attention to. According to the Cleveland Clinic, we should be aiming to eat about 0.8 – 1 gram of protein per kg of body weight each day which means that “an average woman weighing 150 lbs. should aim for 54 to 68 grams of protein each day.” Some experts recommend eating 1 gram of protein per pound of ideal body weight

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To put the amount of protein needed into perspective, 3 oz of roasted chicken breast contains 26 grams of protein. If we want to hit our ideal protein needs, we must be diligent about getting a variety of sources into our diet. Perhaps you don’t want to rely only on animal sources of protein. In that case, we have the perfect plant-based midday snack to up your protein. This snack is also salty and crunchy, so it will satisfy a craving for a less healthy snack, like a bag of chips. 

Chickpeas are an excellent source of plant-based protein, coming in at about 14.5 grams of protein per cup. They also contain fiber, making them excellent for digestion and gut health. 

Chickpeas, plant protein
Chickpeas, plant protein

Ingredients
2 cans of chickpeas, drained and rinsed
1 tablespoon of avocado oil
Cumin to taste
Salt to taste
Pepper to taste

Method
Bake on parchment paper at 400 degrees for 45 minutes.

*Note: the cooking time may vary depending on the elevation of where you live. We recommend checking your chickpeas at the 30-35 minute mark to make sure they are not burning. 

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See medical disclaimer below. ↓

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The ideas expressed here are solely the opinions of the author and are not researched or verified by AGEIST LLC, or anyone associated with AGEIST LLC. This material should not be construed as medical advice or recommendation, it is for informational use only. We encourage all readers to discuss with your qualified practitioners the relevance of the application of any of these ideas to your life. The recommendations contained herein are not intended to diagnose, treat, cure or prevent any disease. You should always consult your physician or other qualified health provider before starting any new treatment or stopping any treatment that has been prescribed for you by your physician or other qualified health provider. Please call your doctor or 911 immediately if you think you may have a medical or psychiatric emergency.

Taylor Marks
Taylor Marks is a certified holistic health coach and professionally trained chef from The Institute of Culinary Education. Her passions include the latest research in health science, culinary arts, holistic wellness, and guiding others towards feeling their best.

 

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