Crunchy Roasted Chickpea and Pumpkin Seed Mix
Crispy spiced chickpeas paired with toasted pumpkin seeds for a satisfying, high-protein crunch. Perfectly portable and seasoned with savory spices without added sugars.
Prep
10 min
Cook
30 min
Total
50 min
Makes
1 serving
Created together. Shared with you.
Made by Nanners + Lila
Nanners created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
A better-fueled day
Make regular eating and hydration easier
Use this meal as an easy anchor for regular food and a glass of water—two simple things that can get lost on a busy day.
Notice: timing + hydration
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
30 min
Total
50 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Colander
Time saver
Store leftovers in an airtight glass container at room temperature for up to 3 days. Avoid refrigerating, as moisture will make them lose their crunch.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Tap card to mark done - 02
Rinse and drain the canned chickpeas thoroughly…
Rinse and drain the canned chickpeas thoroughly in a colander, then pat them completely dry with paper towels to ensure crispiness.
Tap card to mark done - 03
Toss the dried chickpeas and raw pumpkin…
In a medium bowl, toss the dried chickpeas and raw pumpkin seeds with extra virgin olive oil, garlic powder, ground cumin, and fine sea salt until evenly coated.
Look for: evenly coated
Tap card to mark done - 04
Spread the chickpea and seed mixture in…
Spread the chickpea and seed mixture in a single, even layer on the prepared baking sheet.
Tap card to mark done - 05
Roast in the oven for 25 to…
Roast in the oven for 25 to 30 minutes, shaking the tray halfway through, until the chickpeas are light, crispy, and golden brown.
Look for: the chickpeas are light, crispy, and golden brown
Tap card to mark done - 06
Remove from the oven and let cool…
Remove from the oven and let cool completely on the tray for 10 minutes to reach maximum crispiness before serving or packing.
Allow: 10 minutes
Tap card to mark done
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