Simple Chickpea Recipes for Kids
Looking for easy chickpea recipes your kids will actually eat? From crispy roasted chickpeas and creamy hummus to kid-friendly dinners, healthy snacks, and even baby food, these nutritious recipes make it simple to add more plant-based protein to your family’s meals. Whether you’re cooking for toddlers, picky eaters, or the whole family, you’ll find plenty of delicious ideas below.
Why Chickpeas Are a Healthy Food for Kids
Chickpeas are one of the easiest plant-based proteins to add to family meals because their mild flavor works well in both savory and sweet recipes. They’re also packed with nutrients growing children need, including:
- Protein for growth and muscle development
- Fiber to support healthy digestion
- Iron for healthy blood and brain development
- Folate for growing bodies
- Magnesium and potassium to support muscles and nerves
Whether you use canned or dried chickpeas, they’re an affordable pantry staple that can become everything from tacos to cookies.
How to Cook Garbanzo Beans
Chickpeas, or garbanzo beans, are a healthy and nutritious source of folate, iron, and fiber. They have a balance of carbs and protein and can be added to a wide variety of meals since they have a mild flavor.
If your family is vegetarian or vegan, or you’re looking for recipes that use plant-based protein that your kids will gobble up, you’ll love these simple and family-friendly chickpea recipes.
Chickpeas have a light nutty and earthy flavor that goes well with almost anything, making them an ideal plant protein to use in a variety of recipes from hummus to cookies.
Each of the recipes below explain how to prepare or cook the chickpeas. If they cause gas or any digestive issues, start with dried beans and soak them overnight or for at least six hours. Change the water before you cook the beans.
The soaking process helps remove some of the oligosaccharides in beans, making it easier for your body to break them down.
How to Cook Chickpeas From a Can
Canned chickpeas are already fully cooked, making them one of the quickest proteins for busy weeknights.
- Drain and rinse well.
- Pat dry if roasting or sautéing.
- Add directly to soups, curries, salads, tacos, or pasta.
- Store leftovers in the refrigerator for up to 4 days.
For an even creamier texture (especially for hummus), gently pinch off the skins after rinsing, though this step is optional.
Chickpea Recipes for Toddlers
Soft cooked chickpeas are easy for many toddlers to chew once they’re developmentally ready. For younger toddlers, lightly mash chickpeas into avocado, yogurt, or hummus, or use them in patties, soups, and soft veggie bowls. If serving whole chickpeas, always follow current safe feeding guidance and adjust textures for your child’s age and chewing ability.
Chickpea Recipes for Kids and Families
Who doesn’t love tacos? Perfect for kid-sized hands, these roasted cauliflower and chickpea tacos will fill your family up with healthy protein and lots of veggies. I love family taco night because each plate is easily customized.
Falafel is often a family favorite, and this easy vegan falafel recipe is a breeze to make. These have a traditional taste but aren’t labor-intensive or deep-fried. They’re deliciously healthy and so good in a pita or dipped in hummus or tahini with a side of tzatziki sauce.
Have you ever tried garbanzo beans in chili? This chickpea chili recipe is quite tasty. And while they might not be an addition you make every time, it’s fun to change it up.
This traditional hummus recipe is a lovely way to use a can of garbanzo beans! Hummus is a perfect dip for fresh veggies or as a sandwich spread.
If you don’t want to waste the liquid from canned garbanzo beans, called aquafaba, it has uses! Check out this guide to aquafaba, it can be whipped into a binder to replace eggs in baking and even in mayo!
Sautéed Chickpeas
Sautéed chickpeas are a pan-fried snack that is great for adding to salads, bowls, soups, or on top of rice. These are quick and simple, and the garbanzos soak up the flavors so well.
Now, these sautéed chickpeas with yogurt, garlic, and herbs are seriously delicious with a Mediterranean flavor to them. Wonderful for a vegetarian lunch or a perfect side dish your kiddos will love.
Chickpea Snack Recipes
Chickpeas in cookies… Yep, and they’re delicious! Chickpea chocolate chip cookies with einkorn flour are a sweet, filling dessert with added plant protein in the form of chickpeas. Trust us – these cookies are dense, making it easy to get full on just one or two.
Who needs chips when you have honey cinnamon roasted chickpeas? They make a delicious snack that is perfect for toddlers and kids, but trust me, you’ll love them too. Snack on them solo or add to any salad or dish where you want a little protein and crunch.
Chickpea Dinner Recipes
Chickpeas serve up beautifully in place of chicken in this vegan chickpea tikka masala. It’s bursting with flavor and easy to customize with more or less spice for what appeals to your family.
You’re only 15 minutes away from these vegan sticky sesame chickpeas, a family favorite! This meal is gluten-free, with a homemade sauce that is to die for. It’s simple to make with a side of broccoli and loved by kids.
Chickpea Salad Recipes
This chickpea salad pita sandwich is a versatile meal that can be an easy lunch or dinner. These can be casual or fancy and are perfect for a picnic or a party when you don’t want to sacrifice your health.
Keep it super simple with this deliciously easy chickpea salad. This chickpea recipe takes no cooking at all, is really fresh, and is great for a warm evening when cooking is a no-go.
Dried Chickpeas
Instant pot chickpeas are tender and buttery, and a super easy way to cook them dried. Once these babies are ready, you can use them for anything! This is so simple, delicious, versatile, and majorly budget-friendly.
Chickpea Flour Recipes
Chickpea flour is another way to enjoy the nutritional benefits of chickpea recipes. To make your own, try one of these two methods. Or, feel free to buy chickpea flour if that is easier for you. Either one should work just fine in these recipes.
Looking for a grain-free pizza to make for your family? This Moroccan chickpea skillet pizza is it! With a deep-dish pizza feel topped with savory Middle Eastern flavors, this is a healthy way to have family pizza night.
Banana bread is a staple snack that can really be breakfast, dessert, or anything in between! Try this chickpea flour banana bread for a healthier, protein-rich, and nutrient-dense version. I recommend doubling this recipe!
Chickpea Baby Food Recipes
If you make your own baby food, you know how convenient it is to use ingredients from the family’s meal. Plus it can help baby feel more involved when they’re eating the same as older siblings. Chickpeas make a great Stage 2 baby food. Here are some easy recipes to try:
Blueberry chickpea puree with rosemary offers bright, rich flavors to help your baby get used to bold tastes. Blueberries are loaded with antioxidants, and they’re naturally sweet.
Make a puree of 1/2 a ripe banana, 1 tbsp cooked chickpeas, and 1 tbsp cooked or canned pumpkin. These flavors blend into a creamy, tasty treat for baby.
Or try this puree of sweet potatoes, spinach, and chickpeas. It’s a healthy, super-charged meal for baby.
Are canned chickpeas healthy?
Yes. Canned chickpeas contain the same protein, fiber, and minerals as dried chickpeas. Simply rinse them before using to remove excess sodium.
Can toddlers eat chickpeas?
Yes. Once your toddler is developmentally ready for legumes, chickpeas can be served mashed, blended into hummus, or cooked until very soft. Whole chickpeas may need to be lightly mashed depending on your child’s age and chewing skills.
What’s the difference between chickpeas and garbanzo beans?
Nothing—they’re the same bean. “Garbanzo bean” comes from the Spanish name, while “chickpea” is the more common English term.
Are dried or canned chickpeas better?
Both are nutritious. Canned chickpeas save time, while dried chickpeas are usually less expensive and let you control the texture.
Do your kids have a favorite way to enjoy chickpeas? Tell us in the comments.