10 Tasty Chickpea Desserts High in Fiber

The most underappreciated superfoods in the grocery store are beans and pulses, particularly chickpeas, according to Bonnie Taub-Dix, RDN, author of Read It Before You Eat It: Taking You from Label to Table.

‌They can fit into multiple food groups at once, making them “like the chameleons of the table” according to Taub-Dix: “They’re rich in complex carbs like bread and starches; they feel right at home in the vegetable group by offering an array of vitamins, minerals, and antioxidants; and they can also hold their own in the protein group.”

Additionally, chickpeas are low in fat and cholesterol. Because of their soluble fiber, she explains, “beans and pulses have actually been demonstrated to decrease cholesterol and triglyceride levels.” And don’t forget: Fiber is essential for gut health since it promotes your microbiome and keeps you regular.

Therefore, when you add pulses to pastries and biscuits, you’ll gain all these health benefits. You won’t even notice that your baked goods contain beans if you don’t like the flavor because these delicious legumes mix into recipes so well.

• ‌225.3 calories‌
• ‌4.8 grams of fiber‌

These brownies made from beans would make any chocolate lover happy. These delectable squares become moister, gooier, and undoubtedly more nutrient-dense when aquafaba (the liquid left over in the bean can that you generally drain off) is added to the brownie batter.

The fact that most people don’t consider baking in an air fryer makes this recipe extra special, according to Taub-Dix, who loves her air fryer. But these rich brownies, which have approximately 5 grams of fiber per serving, have benefits beyond just being easy to prepare in an air fryer. Fiber is a valuable addition because it’s a nutrient that most of us don’t get enough of, according to Taub-Dix.

• ‌139 calories‌
• ‌2 grams of fiber‌

What results from the union of a chewy gingerbread cookie and a fudgy buckeye candy? These delectable tiny nibbles are brimming with toasty tastes like ground ginger and cinnamon.

You wouldn’t realize that beans are the major ingredient in these healthier buckeyes. You’ll receive good levels of plant protein and fiber from chickpeas (and nut butter) with these bite-sized balls of joy, according to Taub-Dix. But all you’ll be able to taste is a mountain of exquisite sweets.

• ‌217 calories‌
• ‌4 grams of fiber‌

Your senses will go into overdrive after just one slice of this ridiculously delicious banana bread. Chocolate chips that melt in your mouth and crisp walnuts are in every bite. This homemade banana bread is not only mouthwatering, but it’s also filling and nutritious enough for breakfast. According to Taub-Dix, “this recipe’s protein and fiber content [due to chickpea flour] make it a dessert that’ll keep you feeling full and happy.”

Additionally, utilizing chickpea flour is a fantastic choice for those who must avoid gluten.

Taub-Dix advises substituting avocado oil or mild olive oil for coconut oil to reduce the amount of saturated fat. Although coconut sugar is being used, she continues, “if you’d miss that coconut taste, you may add a tiny sprinkle of coconut flakes on top.”

• ‌155 calories‌
• ‌6 grams of fiber‌

This delectable trail mix, which features just a few whole foods like coconut flakes, almond slices, and chocolate chips, is highlighted by chickpeas.

Taub-Dix states, “Roasted chickpeas are a go-to in my house. The fact that they have a crunchy texture and may be eaten sweet or savory makes them beautiful.

This new take on trail mix will sate all of your cravings for sweet and salty foods thanks to a drizzle of maple syrup and a dusting of pumpkin spice. The additional sugar and sodium that are frequently included in trail mix kinds purchased from stores can be decreased because you have control over the components.

• ‌99 calories‌
• ‌1 gram of fiber‌

With the exception of being made with robust ingredients like chickpeas, protein powder, and cashew butter, these tiny bits of bliss have all the qualities you love about vanilla cake (think: that oh-so-light-and-fluffy feel).

Taub-Dix advises substituting avocado oil for coconut butter to reduce the amount of saturated fat. Taub-Dix explains that you can also roll these delicious morsels in chopped almonds instead of sprinkles if you want to increase the protein and fiber content (while lowering the sugar) in them.

• ‌111 calories‌
• ‌3 grams of fiber‌

Craving cookie dough? This healthier twist on traditional cookie dough will satisfy your sweet tooth.

While the run-of-the-mill cookie dough is loaded with sugar and raw eggs, these deliciously doughy nibbles have a base of nutritious nut butter, chickpeas and protein powder. Compared to one serving of Pillsbury Chocolate Chip Refrigerated Cookie Dough, these sweet treats offer five times the protein, triple the fiber and almost half the sugar without sacrificing the flavor.

Make a big batch and store these plant-powered goodies in the fridge for up to a week or in the freezer for up to a month.

• ‌120 calories‌
• ‌3 grams of fiber‌

Does sweet potato pie meet homemade hummus? OK, hear us out.

This decadent dessert hummus will have you dipping just about anything (though we recommend apples and cinnamon pita chips) to savor the fantastic flavor. With natural sweetness from caramelized baked sweet potatoes and a drizzle of maple syrup, you can lick the bowl clean without worrying about added sugars.

To cut down on cooking time, steam the potato in the microwave for 5 minutes.

• ‌243 calories‌
• ‌5 grams of fiber‌

A chocolate mousse without the heavy whipping cream? You’ll never miss the milk in this velvety vegan mousse that gets its rich flavor from cacao-based dark chocolate.

This dairy-free, decadent dessert delivers a surprising amount of fiber (5 grams) per serving, Taub-Dix says. The font of fiber comes from aquafaba. Not only does aquafaba offer oodles of nutrients, but using it in your baking also helps to discourage food waste, Taub-Dix says. Win-win.

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• ‌241 calories‌
• ‌7 grams of fiber‌

Prefer to drink your dessert? This salivating smoothie recipe only requires four simple ingredients: Chickpeas, 100 percent grape juice, peanut butter, and flax seeds. So rest assured when you slurp down this satisfying shake — which tastes like PB&J in a glass you’re getting a bounty of beneficial nutrients, such as gut-friendly fiber and healthy fats.

Plus, its pretty purple color which it gets from the grapes makes it so fun to sip.

• ‌265 calories‌
• ‌3 grams of fiber‌

A delicious dessert roundup would not be complete without fresh-baked chocolate chip cookies. This recipe incorporates the prolific pulses in two ways: by using garbanzo bean flour and roasted chickpeas. Translation: These sweet treats dish up a double dose of fiber and protein.

Taub-Dix also likes the recipe’s use of grape seed oil and nut butter, which keeps saturated fat to a minimum.