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Chickpea Fried Eggs

Chickpea Fried Eggs


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  • Author: Helen Lois
  • Total Time: 15
  • Yield: 2 servings 1x
  • Diet: Gluten Free

Description

These Chickpea Fried Eggs are the ultimate 15-minute healthy meal. Crispy, smoky chickpeas are pan-fried until golden, then used as a savory nest for perfectly cooked eggs. Packed with protein and fiber, this one-skillet dish is naturally gluten-free and works equally well for a savory breakfast, quick lunch, or simple dinner.


Ingredients

Scale

— The Chickpea Base —

1 can (15 oz) chickpeas (garbanzo beans), drained and rinsed

2 tablespoons extra virgin olive oil

1 teaspoon smoked paprika (or cumin for a different flavor profile)

½ teaspoon garlic powder

¼ teaspoon red pepper flakes (optional, for heat)

½ teaspoon sea salt

¼ teaspoon black pepper

— The Eggs & Toppings —

24 large eggs (depending on pan size and hunger)

2 tablespoons crumbled feta cheese or goat cheese

1 tablespoon fresh cilantro or parsley, chopped

Optional: Sliced avocado or gluten-free toast for serving


Instructions

1. Prep the Chickpeas: Drain and rinse the chickpeas thoroughly. Pour them onto a clean kitchen towel or layers of paper towels and pat them very dry. (Removing moisture is the secret to getting them crispy instead of mushy).

2. Season & Fry: Heat the olive oil in a large non-stick skillet or cast-iron pan over medium-high heat. Add the dried chickpeas in a single layer.

3. Cook for 5–7 minutes, stirring occasionally, until the chickpeas are golden brown and the skins begin to blister and crisp up.

4. Add Spices: Reduce the heat to medium. Stir in the smoked paprika, garlic powder, red pepper flakes, salt, and pepper. Cook for another 1 minute, stirring constantly to toast the spices without burning them.

5. Create Wells: Use a wooden spoon to push the chickpeas around to create 2 to 4 ‘wells’ or empty spaces in the pan (one for each egg).

6. Crack the Eggs: Crack an egg into each well. Season the eggs lightly with a little extra salt and pepper.

7. Cook: Cover the pan with a lid (this helps the whites set evenly). Cook for 3–5 minutes, or until the egg whites are completely opaque but the yolks are still runny (or cook longer to your preference).

8. Serve: Remove from heat immediately. Sprinkle with crumbled feta cheese and fresh herbs. Serve warm straight from the skillet.

Notes

Gluten-Free Safety: This recipe is naturally gluten-free. Just ensure your spices (especially blends) do not contain anti-caking agents derived from wheat. Serve with certified gluten-free toast if desired.

Chickpea ‘Pop’: Be careful when frying chickpeas; if they still have moisture inside, they can occasionally ‘pop’ or jump in the pan. Using a splatter screen can help.

Dairy-Free: Simply omit the feta cheese or use a dairy-free cheese alternative to make this recipe dairy-free.

Flavor Variation: Try using ‘Za’atar’ seasoning instead of smoked paprika for a Middle Eastern twist.

  • Prep Time: 5
  • Cook Time: 10
  • Category: Breakfast/Dinner
  • Method: Stovetop
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1 serving
  • Calories: 380
  • Sugar: 1
  • Sodium: 650
  • Fat: 22
  • Saturated Fat: 5
  • Unsaturated Fat: 12
  • Trans Fat: 0
  • Carbohydrates: 24
  • Fiber: 8
  • Protein: 20
  • Cholesterol: 370