Are Chickpeas Allowed in a Keto Diet?

November 20, 2025 •

3 min read

With approximately 13-19 grams of net carbs per half-cup serving, chickpeas' high carbohydrate content makes them generally unsuitable for a strict keto diet. This article explores why chickpeas don't fit the ketogenic framework and offers practical, low-carb alternatives to satisfy your cravings while maintaining ketosis.

Quick Summary

Chickpeas are too high in net carbs for a traditional keto diet. While they are nutritious, their carb count can easily exceed daily limits and disrupt ketosis. Alternatives like black soybeans or cauliflower can be used to achieve similar flavors and textures in low-carb recipes.

Key Points

High Net Carbs: Chickpeas are too high in net carbs for a standard keto diet, with a half-cup containing around 13-19 grams.
Ketosis Interference: Consuming chickpeas can disrupt the state of ketosis by quickly exceeding the typical daily carb limit of 20-50 grams.
Hummus & Falafel: As the main ingredient in traditional hummus and falafel, chickpeas make these popular foods largely incompatible with a ketogenic diet.
Low-Carb Alternatives: Excellent keto-friendly substitutes include black soybeans, lupini beans, and cauliflower, which provide similar texture and flavor with minimal carbs.
Portion Control is Key: If you do opt for traditional hummus, strict portion control (e.g., 2 tablespoons) is essential, and it must be paired with low-carb dippers like celery or bell peppers.

Understanding the Ketogenic Diet and Net Carbs

The ketogenic diet is a high-fat, low-carbohydrate eating plan designed to induce a metabolic state called ketosis. In ketosis, your body burns fat for energy instead of glucose from carbohydrates. To achieve and maintain this state, most people limit their net carbohydrate intake to a range of 20 to 50 grams per day. Net carbs are calculated by subtracting the fiber and sugar alcohols from the total carbohydrate count of a food. This distinction is crucial for keto dieters because fiber does not get digested or impact blood sugar in the same way as other carbohydrates.

The High Carbohydrate Reality of Chickpeas

Chickpeas, also known as garbanzo beans, are a legume known for their impressive nutritional profile, which includes fiber, protein, vitamins, and minerals. However, their carbohydrate content is too high for a standard ketogenic diet. A typical half-cup serving of cooked chickpeas contains around 13-19 grams of net carbs. This amount can consume a significant portion—or even the entirety—of a person's daily carb allowance, making it nearly impossible to stay in ketosis.

The Carb Challenge of Hummus and Falafel

Because chickpeas are the primary ingredient in popular foods like hummus and falafel, these dishes are also generally off-limits for keto dieters. While a small, carefully measured portion of traditional hummus (about 2 tablespoons) might fit into a less strict keto plan, it still uses up a considerable number of your daily net carbs and must be paired with low-carb dipping options like celery or cucumber, not pita bread. Falafel, which is typically deep-fried and served with high-carb condiments, is even more prohibitive.

Low-Carb Alternatives for Satisfying Cravings

Fortunately, those following a keto diet don't have to miss out on the flavors and textures provided by chickpeas. Many excellent low-carb alternatives can be used in recipes. These substitutes allow you to enjoy similar dishes while keeping your net carb count in check.

Keto-Friendly Chickpea Alternatives

Black Soybeans: With just 2 grams of net carbs per half-cup, black soybeans are one of the most keto-friendly bean options. They can be used in chili, soups, or even in a low-carb hummus recipe.
Lupini Beans: A nutrient-dense legume, lupini beans are very high in fiber and low in carbohydrates, making them a fantastic keto choice with zero net carbs per 2-tablespoon serving. They can be enjoyed as a snack or used to make a creamy, zero-carb hummus.
Cauliflower: Roasted cauliflower can be blended with tahini and other seasonings to create a low-carb hummus alternative that mimics the original's texture.
Boiled Peanuts: These can serve as a substitute for garbanzo beans in soups and stews, offering a nutty texture with a lower carb impact.
Tofu: Crumbled tofu can be seasoned and pan-fried to mimic the texture of roasted chickpeas in salads and other dishes.

Comparison of Chickpeas and Keto-Friendly Alternatives


Food Item	Serving Size	Net Carbs	Notes
Chickpeas	1/2 cup, cooked	~13-19g	Not suitable for a strict keto diet due to high carb content.
Black Soybeans	1/2 cup	~2g	A versatile, high-protein, and low-carb bean substitute.
Lupini Beans	2 tablespoons	~0g	Extremely low-carb and high in fiber, ideal for keto hummus.
Cauliflower	1/2 cup	~1.1g	Excellent for creating a smooth, creamy hummus alternative.
Traditional Hummus	2 tablespoons	~4g	Can be consumed in very small portions, but portion control is critical.
Black Soybean Hummus	3 tablespoons	~2g	A lower-carb, homemade alternative to traditional hummus.

Conclusion: Making the Right Choice for Your Diet

In conclusion, while chickpeas offer numerous health benefits, their high net carbohydrate count makes them incompatible with a standard ketogenic diet. To remain in ketosis, it is best to avoid chickpeas and chickpea-based products like hummus and falafel, or consume them only in extremely limited, carefully tracked amounts. For those who enjoy the flavor and texture of chickpeas, numerous low-carb alternatives—including black soybeans, lupini beans, and cauliflower—are available to help maintain ketosis without sacrificing culinary variety. Making informed substitutions is key to long-term success on a keto lifestyle. For further reading and recipe ideas, resources like the blog Shred Happens offer creative solutions for low-carb cooking.

Frequently Asked Questions

A standard half-cup serving of cooked chickpeas contains approximately 13-19 grams of net carbohydrates, which is too high for most ketogenic diet plans.

Traditional hummus, made with chickpeas, is not ideal for a keto diet due to its carb content. You can consume it in very small, carefully measured portions (around 2 tablespoons), but it is easier to use a low-carb alternative.

The best keto-friendly alternatives include black soybeans, lupini beans, and cauliflower. Black soybeans are great for soups, lupini beans can be used for a creamy, zero-carb hummus, and cauliflower is a perfect base for a hummus substitute.

Legumes, including chickpeas, are generally discouraged on the keto diet because they are high in carbohydrates. This can make it difficult to stay within the strict daily carb limits necessary to maintain ketosis.

Total carbs are the full amount of carbohydrates in a food. Net carbs are calculated by subtracting the fiber and sugar alcohols from the total carbs. On a keto diet, tracking net carbs is most important as fiber is not digested in the same way as other carbs.

Yes, a few select legumes are low enough in net carbs to fit into a keto diet in moderation. These include green beans and black soybeans.

No, roasted chickpeas are not recommended for a keto diet. The cooking process does not significantly reduce the high net carb count, so they remain unsuitable for maintaining ketosis.