Is chickpeas keto friendly? – Calories, Nutrition and Keto Recipes

Is chickpeas Keto-Friendly?

Chickpeas, also known as garbanzo beans, are not considered keto-friendly. The ketogenic diet involves low carbohydrate intake and encourages high fat and moderate protein intake. Chickpeas are high in carbohydrates which could interfere with ketosis, the metabolic state your body enters on a ketogenic diet.

Nutritional Facts About chickpeas

Chickpeas are a rich source of protein and fiber, essential for a balanced diet. They also have several minerals such as iron, magnesium, and potassium.

What is the Average Weight?

Chickpeas vary in weight, but the average canned chickpea is around 5 to 7 grams each. So, a 1-cup serving of chickpeas could weigh approximately 164 to 240 grams.

Additional Information About chickpeas

Chickpeas contain numerous health benefits. They have polyphenols, powerful antioxidants which may reduce inflammation and oxidative stress. Furthermore, chickpeas contain minerals like calcium and phosphorus which are necessary for bone health, and vitamin K which assists in blood clotting.

Other Foods To Match With

Chickpeas go well with a range of foods due to their neutral flavor. You can pair chickpeas with various vegetables in a salad, or mix them with garlic, lemon juice, olive oil, and tahini to make hummus, a popular Mediterranean dip. They also go well with spices, herbs, and other legumes.

8 Famous Keto-Friendly Dishes To Try

Chickpeas are not generally considered a keto-friendly food because they are quite high in carbs. A cup of chickpeas has around 45 grams of carbohydrates, which is almost the entire daily allowance on a strict keto diet of 50 grams of net carbs a day. Therefore, it’s not the best choice if you’re following a keto diet. However, you can still enjoy chickpea-based dishes by using keto-friendly substitutes. Here are some ideas:

1. Keto-Friendly Hummus

This recipe replaces chickpeas with cauliflower, all while maintaining the classic flavor of the dish. Along with cauliflower, it includes tahini, olive oil, and garlic, providing a rich, creamy, and low-carb option health-conscious individuals will appreciate.

2. Cauliflower and Almond Falafel

The traditional falafel made of chickpeas is replaced here with cauliflower and almonds. Seasoned with traditional herbs and spices, this dish preserves the classic taste of Mediterranean cuisine and is grain-free.

3. Keto Chana Masala

A traditional Indian dish modified to suit Keto dieters. It uses tofu or tempeh instead of chickpeas but maintains the robust flavors with the same spices used in regular chana masala.

4. Keto Shakshuka with Aubergines

A Middle Eastern dish traditionally made with chickpeas, this keto version includes diced aubergines for the bulk, and it’s simmered in a rich tomato sauce with eggs poached on top.

5. Keto-Friendly Socca

This recipe offers a keto take on socca – a traditional French pancake made from chickpeas. Almond flour replaces the chickpeas, paired with olive oil and herbs, resulting in a tasty and low-carb snack or meal.

6. Keto Falafel Salad

In this idea, the protein comes from ground chicken instead of chickpeas, but the falafel’s characteristic flavors are preserved with the addition of parsley and coriander. Served over salad, it makes for a filling, low-carb meal.

7. Keto Roasted Cauliflower Hummus

Roasted cauliflower is used to replicate the texture and taste of chickpeas. Mixed with tahini and flavored with garlic, it makes a surprisingly good alternative to traditional hummus, perfect for a keto diet.

8. Keto-Friendly Vegetable Curry

A variety of vegetables, such as cauliflower, broccoli, and zucchini, replace chickpeas in this vegetable curry dish. Coconut milk gives it a creamy texture, and the assortment of spices makes it a flavor-packed option.

These dishes are healthy, low in carbs, and enticing even to those not following a keto diet. Enjoy these keto-friendly versions of your favorite chickpea dishes.

Frequently Asked Questions about Chickpeas and Keto

:

Are Chickpeas Keto-Friendly?

No, chickpeas are not considered to be very keto-friendly. The ketogenic diet is a low-carb, high-fat diet, and chickpeas, like most legumes, are high in carbs. In a 1-cup serving, there are about 45 grams of carbs in chickpeas, which is more than the recommended daily carb limit for a typical ketogenic diet.

Why aren’t chickpeas recommended in a keto diet?

In a ketogenic diet, your body enters a metabolic state called ketosis, where it begins to burn fat for fuel instead of carbohydrates. To reach and maintain this state, you need to significantly limit your carb intake. Since chickpeas are high in carbs, they can easily push you over your daily carb limit and out of ketosis.

What’s the nutritional value of chickpeas?

Despite being high in carbs, chickpeas have many nutritional benefits. They are a great source of plant-based protein and fiber which can improve digestion. Chickpeas are also rich in vitamins and minerals, including manganese, folate, copper, phosphorus, iron, and zinc.

Are there any low-carb alternatives to chickpeas?

Yes, there are low-carb alternatives to chickpeas that are more suitable for a ketogenic diet. Foods like cauliflower, zucchini, cucumbers, spinach, and bell peppers can be used in recipes as an alternative to chickpeas. These alternatives are not only low in carbs but also provide a variety of vitamins and minerals.

Are there any chickpea recipes that can fit into a keto diet?

While it’s difficult to incorporate whole chickpeas into a keto diet because of their high carb content, there may be ways to use chickpeas in small amounts or to use chickpea byproducts. For example, chickpea flour has fewer carbs than whole chickpeas and can be used in making keto-friendly bread or pancakes. However, remember to always monitor your carb intake even when using these alternatives.

Recommended Articles About Keto

1. Is chipotle keto-friendly?
2. Is clam chowder keto-friendly?
3. Is cocktail sauce keto-friendly?