Like beans and peas, chickpeas are popular around the world for their easy prep and versatile use in sweet and savory dishes. Are chickpeas keto, though, or are the carbs in chickpeas not compatible with this lifestyle? Learn about the macros in chickpeas (aka garbanzo beans) and easy swaps to cut carbs even more. New to counting carbs or keto? Learn the keto diet basics here and grab my printable keto cheat sheet system to make it easy.
Are Chickpeas Keto Friendly?
Like many other legumes, chickpeas are not keto. Carbs in garbanzo beans are too high to incorporate into a keto lifestyle. If they don’t work on keto, are chickpeas low carb? They could work on a low carb diet, but it depends on your personal macros.
How Many Carbs In Chickpeas?
If you’re wondering, “Do chickpeas have carbs?”, the answer is yes… but just how many carbs do chickpeas have? GET THE WEB APP Half a cup of canned, drained garbanzo beans contains 20.2 grams total carbs [*]. And since they have a generous amount of fiber, net carbs in chickpeas add up to 13.6 grams for the same serving size — still too high to be keto.
How many carbs in garbanzo bean flour?
Whole garbanzo beans are high in carbs, but is garbanzo bean flour keto? Not really: This flour contains 13.3 grams total carbs and 10.8 grams net carbs for a 1/4 cup serving [*].
Garbanzo Beans Keto Substitutes
Yes, there is a keto substitute for chickpeas! If you still crave these legumes on a ketogenic lifestyle, try these alternatives instead:
Boiled Peanuts – These make a good canned garbanzo bean substitute in soups or stews. Rinse them first, as they may be salty.Lupini Beans – Their texture is somewhat similar to chickpeas — and like chickpeas, you can make lupini beans in the air fryer!Cauliflower Rice – Depending on the recipe, this swap can make up for some of the bulk that garbanzo beans would provide.Keto Hummus – If you miss traditional hummus (which uses chickpeas), try this totally keto alternative instead!Almond Flour – Depending on the recipe, you may be able to trade this with garbanzo bean flour.Omit the beans – Sometimes, you can skip the beans altogether — you might not notice they’re gone!
Conclusion: Can You Eat Chickpeas On Keto?
Carbs in chickpeas are simply too high to enjoy on keto, but they may work for a low carb diet in general. Try keto garbanzo bean substitutes if you still crave their flavor and texture.
