Are Chickpeas Keto?

If you're following a keto diet, you may be wondering "are chickpeas keto?" Chickpeas, also known as garbanzo beans or Egyptian peas, are a staple in many diets worldwide due to their high protein, fiber, and nutrient content, and they are also super versatile. However, when it comes to the keto diet, the main concern is their carbohydrate content.

Jump to:

• Are Chickpeas Keto Friendly?
• Carbs in Chickpeas
• Low-Carb Alternatives to Chickpeas
• Can You Eat Chickpeas on Keto in Small Portions?
• Summary - Chickpeas and Keto
• Comments

Are Chickpeas Keto Friendly?

No! Strictly speaking, chickpeas are not keto-friendly due to their high carbohydrate content. The goal of the keto diet is to enter a metabolic state called ketosis, where the body burns fat for fuel instead of carbs. Consuming high-carb foods like chickpeas can disrupt ketosis, making it difficult to maintain the diet’s benefits.

It really does depend on how strict you are though. Some individuals follow a more liberal or cyclical keto diet, which allows for slightly higher carb intake on certain days. If you are on such a plan, you may be able to enjoy small portions of chickpeas in moderation. But, as a general rule - it's a no when it comes to chickpeas on a keto diet.

Carbs in Chickpeas

Chickpeas are packed with essential nutrients, including protein, fiber, and a variety of vitamins and minerals. However, they are also relatively high in carbohydrates. A 1-cup (164g) serving of cooked chickpeas contains approximately:

• Carbohydrates: 45g
• Fiber: 12g
• Net Carbs: 33g (Total Carbs - Fiber)
• Protein: 15g
• Fats: 4g

On a standard ketogenic diet, which typically limits daily net carbs to 20-50g, a single serving of chickpeas could consume most, if not all, of your daily carb allowance. So, whilst technically you could still eat chickpeas within this amount, the carbs in chickpeas makes it a challenging food to incorporate into a strict keto diet.

Low-Carb Alternatives to Chickpeas

If you love the taste and texture of chickpeas but want to keep your carb intake low, here are some keto-friendly substitutes:

1. Cauliflower – Mashed or roasted cauliflower can mimic the texture of chickpeas in some dishes and can be used to make a hummus alternative.
2. Zucchini – Spiralized or chopped zucchini works well in place of chickpeas in salads and soups.
3. Macadamia Nuts – These provide a creamy texture similar to hummus when blended.
4. Soybeans (Edamame or Lupini Beans) – These are lower in carbs and can be a good alternative for some keto dieters and you can make hummus out of them too.

Can You Eat Chickpeas on Keto in Small Portions?

If you really love chickpeas, can't live without them and want to include them in your keto diet, you might be able to do so in very small amounts. A tablespoon of chickpeas (approximately 8g of carbs) might fit into a more flexible low-carb plan.

Summary - Chickpeas and Keto

Are chickpeas low carb? While chickpeas are a very nutritious legume, they are too high in carbohydrates to be considered keto-friendly for most people.

If you're following a strict keto diet, it's best to avoid them or consume them in very small amounts (1 tablespoon at a time). Fortunately, there are many low-carb alternatives that can satisfy your cravings without kicking you out of ketosis.