How to Use a Can of Chickpeas for Easy Lunches, Snacks, and Even Desserts

1. Make a memorable breakfast hash.

Chickpeas in the morning might not seem like the most natural combo, but believe us—it’s a tasty one. Cara Harbstreet, MS, RD, of Street Smart Nutrition, subs them for potatoes in classic hash recipes on the reg. Their size and texture are pretty similar to diced potatoes, she says, so they crisp up just as well when seared over high heat in a skillet. From there, toss in your favorite veggies, top your plate with a fried egg or a side of bacon, and never look back. Added bonus: They’ll provide a few more grams of protein and fiber to your morning meal than you’d get from spuds, Harbstreet says.

2. Add a chickpea scoop to your next smoothie.

Don’t be afraid of a bean-ified shake, Rhyan Geiger, RDN, a Phoenix-based registered dietitian and founder of Phoenix Vegan Dietitian, tells SELF. She loves to pour a scoop of chickpeas into her morning drink to add a few extra grams of protein and a creamy texture without the need for real-deal dairy.

In case you were worried: It’s not going to taste like drinkable hummus, either. The flavor of most fruits should completely camouflage any residual bean-y taste, Geiger says. Still hesitant? Opt for particularly potent ingredients, like passionfruit, mango, pineapple, and citrus, to ensure your drink tastes like fruit and only fruit.

3. Roast ‘em for the ultimate crispy snack or topper.

Once you start crisping up chickpeas, you’ll never be able to stop—there are just so many ways to put them to work, says Geiger. For starters, you can simply toss them with oil, roast for roughly 20 minutes at about 400 degrees F (it’s even quicker in an airfryer), and use them as fiber-dense substitutes for croutons in salad or granola in smoothie bowls, she explains.

On the flipside, adding a little bit of spice is all it takes to transform them into a snack you’ll want to keep eating right on their own, Mawa McQueen, James Beard Foundation-nominated chef and author of the cookbook Mawa’s Way, tells SELF. She likes to sprinkle on a dash of ras-el-hanout or berbere spice—two North African spice mixes that contain ingredients like paprika, cinnamon, cardamom, coriander, cumin, and turmeric—before roasting for something that tastes great whether eaten by the handful. But that’s not your only option: Try adding dried herbs like dill or thyme before you pop them in the oven, or sprinkle on a seasoning like furikake—a Japanese condiment with seaweed, dried fish, msg, sugar, and sesame seeds—after they’re done.

4. Build a next-level salad.

Crispy chickpeas are great on salads, but they’re also an excellent base for one, too (straight from the can to boot—no prep required). Roya Shariat, Brooklyn-based writer, home cook, and coauthor of Maman and Me: Recipes from Our Iranian American Family, tells SELF that she loves them mixed with chopped celery for an added crunch, topped with smattering of fresh, chopped herbs like dill and parsley, and doused in a creamy mayo-mustard vinaigrette.

And that’s just the tip of the, um, iceberg: These beans are a great blank canvas for all kinds of salad styles, from a Mediterranean-style number with chopped cherry tomatoes, olives, and a balsamic vinaigrette, to a sweeter offering with chopped apples, dried cranberries, toasted walnuts, and a honey-lemon sauce.

5. Make hummus from scratch—and get creative with it.

If you have a blender and a can of chickpeas, homemade hummus is never far away, says Harbstreet. If you want to keep it traditional, including tahini is a must, but there are so many ways to riff on the classic.

For instance, McQueen loves to throw in avocado, cilantro, and scallions for a dip that’s halfway between hummus and guacamole. “I also like to add butternut squash in the fall and winter to my hummus; it gives it such a warming flavor and a nice rich color,” she adds.

You could also double down on the bean-y flavor—and the fiber and protein—by using more than just one legume. Shariat adds edamame to the mix, but cooked red lentils and black beans will provide the same experience while also lending a more vibrant color to your dip. Using roasted veggies like red bell peppers and eggplant with the skin on will similarly brighten up this normally beige spread, says Harbstreet.

6. Use them as a plant-based substitute for chicken or tuna.

Although not a perfect imitation, chickpeas are a worthy substitute for chicken or tuna in certain recipes, Shariat says. “If you’re making a chickpea salad, don’t expect it to be a one-to-one substitute for chicken,” she says. “But there are times when a chickpea salad is even more delicious.” Mash them with mayonnaise, add your usual chicken or tuna-salad mix-ins (like chopped cucumber or celery, herbs, and spices) then sandwich it between two slices of bread or in a wrap for a lunch that’s just as satisfying and easy to make—if not easier, in some cases.

7. Drop them in soup for more texture.

Whether you want a soup that makes you chew or one that’s creamy as can be, chickpeas can make that happen. Unlike other beans, they won’t lose their shape or size despite long cooking times and vigorous stirring, Harbstreet says. So it’s easy to keep them whole if that’s what you prefer—like in a plant-based alternative to chicken noodle soup or in a decked out chili.

You can also use them to hack your way to creamy soups and stews without any actual dairy, says Shariat. Abgoosht—one of her favorite Persian stews—involves stewing chickpeas and lamb together for hours, straining that mixture from the broth, and mashing it together for a final product that’s smooth and slurpable, but definitely not watery. But you can use this same trick to add creaminess to any soup that uses chickpeas.

8. Use them to fry up your food.

Blended chickpeas also make an excellent, tempura-like batter for a whole host of fried delicacies, says McQueen. “I put it on potatoes and other vegetables, and it gives them a light crunchy texture that is so much more enjoyable compared to just flour,” she explains. Akara—a Nigerian beignet fritter—is her go-to way to put this trick to work, but you could use it to boost the crispiness and nutritional content of anything from chicken nuggets to fried tofu.

9. Add a little sugar and call it dessert.

Chickpeas deserve a spot in your next sweet dish, says Geiger, and not just because of the extra protein and fiber they bring. She likes them in blondies and brownies because while their flavor won’t be too apparent, their absolute creaminess will be.

But their flavor is actually worth highlighting in some sweet treats—the understated nuttiness mimics peanut butter both in taste and texture. Casey Thompson, executive chef at three-time-Michelin Bib Gourmand restaurant, Folktable in Sonoma, is a sucker for pureeing it with a few spoonfuls of sugar and eating it in an ice cream with chocolate chips for a peanut butter cup-inspired delight.

10. Whatever you do, don’t throw away the liquid.

The liquid in canned chickpeas, also known as aquafaba, is absolute liquid gold according to our experts. Harbstreet is a huge fan of the food waste reducing-aspect, but also because it’s simply just a great substitute for egg whites (no cracking and separating required). She’ll use it to make plant-based alternatives to whipped cream, meringues, and mousse. Another plus? Use it to add foam to your mocktail without the risks that come from eating raw eggs. Basically, whether you’re looking to amp up anything from your drink to dessert, a can of chickpeas will always have you covered.