Chickpea Fried Eggs: A High-Protein, Fiber-Rich Skillet Meal

Chickpea Fried Eggs

Chickpea fried eggs are the breakfast I make when I want something quick that still keeps me full until lunch. Crispy chickpeas, an egg tucked right into the pan, and only four ingredients. This is a high protein, fiber rich skillet meal that comes together in about 15 minutes, with roughly 10 minutes of hands on cooking.

I love using pantry staples here, and that is the whole point of this recipe. You need a can of chickpeas, a jar of sun dried tomatoes packed in oil, smoked paprika, and eggs. The oil from the tomato jar does double duty.

It seasons the chickpeas and it gives you the fat for frying the eggs. Nothing fancy, no special trip to the store.

The idea comes from the viral trend of frying eggs inside a sauce, like pesto or feta. I took that same nestling idea and put the egg into seasoned chickpeas instead.

As a nutritionist, that swap makes me happy, because you get the protein from the eggs plus the protein and fiber from the chickpeas in one skillet.

That is a breakfast that actually holds you, not one that leaves you hunting for a snack an hour later.

So grab your best nonstick skillet and your can opener. This is an overview of everything you need, plus the small details that make the chickpeas crisp and the yolks just right.

Chickpeas…But Make Them Breakfast

Chickpeas get typecast. Most of us think of them in a salad, a curry, or a bowl of hummus, not on a breakfast plate. But their flavor is mild and a little nutty, which means they play nicely with smoked paprika and a runny egg yolk. Nothing about them fights a morning plate.

The other reason I reach for them before my coffee is speed. Total time is 15 minutes and only four ingredients are required. There is no meat to cook, no sausage or bacon to brown, no waiting around. You crisp the chickpeas, you crack in the eggs, and breakfast is served.

Reader rating

A reader named Dennis called this dish a tasty protein hack for breakfast and said the sun dried tomatoes give a real flavor boost.

That is exactly the note I hope for. Simple ingredients, big payoff, and very little cleanup.

You don’t need much

Four ingredients and a hot pan. That is the whole shopping list, and there is a good chance you already own most of it.

• 1 15 oz (425 g) can chickpeas, drained and patted dry
• ¼ cup (50 g) sun dried tomatoes packed in oil, chopped, plus the oil from the jar
• 1 tsp smoked paprika
• 4 large eggs
• Salt and pepper, to taste

Here is why each one earns its spot. Chickpeas bring a mild flavor that works for breakfast, along with protein and fiber.

The sun dried tomatoes packed in oil are both a flavor punch and the cooking fat for frying the eggs, so you do not need to pull out a separate bottle of oil.

Smoked paprika contrasts the sweetness of the tomatoes with a warm smoky note. And four large eggs make two generous servings, two eggs per person.

Patted dry chickpeas matter more than you might think. Any water left on them will steam instead of crisp, so give them a good blot with a towel or paper towel before they hit the pan.

Should I peel the chickpeas?

Short answer, no. This step is optional.

While you are drying the chickpeas, you can rub them gently with a paper towel to remove some of the skins. If you have an extra minute it helps them crisp a little faster. If you do not, skip it and move straight to cooking.

Breakfast is served

Here is the flow. Dry the chickpeas well, then sauté them with the sun dried tomatoes and smoked paprika. Push the chickpeas aside to form wells, crack the eggs into the holes, and let them cook for 3 to 5 minutes.

The whole thing takes about 15 minutes, and most of that is hands off. My best tip for a crispy, caramelized crust is to let the chickpeas and the eggs stay put in the pan longer than feels natural. Resist the urge to stir.

Then baste the eggs with the oil in the pan so the tops set without flipping, and season with salt and pepper right before you eat.

I like to eat it straight from the skillet with a fork and a slice of crusty bread on the side when I have one. Happy eating!

Pesto Flavor

Want to take this in another direction?

Try the pesto chickpea eggs with feta. Same nestling idea, a different sauce, and the feta adds a salty, creamy finish that pairs beautifully with the yolk.

Love chickpeas?

If this skillet wins you over, here are a few more chickpea recipes I keep in rotation when the craving hits.

Vegetarian Avgolemono Soup (Greek Lemon Chickpea Soup)

A lemony, comforting Greek soup built on chickpeas.

Total time, 40 minutes.

Crispy Golden Chickpeas With Mustard Shallot Sauce

Golden, crispy chickpeas with a tangy mustard shallot sauce spooned over the top.

Total time, 30 minutes.

Roasted Butternut Squash Wraps With Crispy Chickpeas

Roasted butternut squash and crispy chickpeas tucked into wraps.

Total time, 40 minutes.

Creamy Lemon Pepper Chickpea Skillet

A creamy lemon pepper chickpea skillet, the most well known chickpea dinner recipe on the site. Total time, 20 minutes.

Ingredients

Everything in one place. This makes 2 servings.

• 1 15 oz (425 g) can chickpeas, drained and patted dry
• ¼ cup (50 g) sun dried tomatoes packed in oil, chopped, plus the oil from the jar
• 1 tsp smoked paprika
• 4 large eggs
• Salt and pepper, to taste

Prep time is 5 minutes and cook time is 10 minutes, for 15 minutes total. If you want to get ahead, the chickpeas can be cooked in advance, then reheated and cooked with the egg when you are ready to serve. Other spices work here too, including 5 spice, za’atar, or Calabrian chilis, so use whatever you love.

Instructions

This is an overview of the method. The full steps are below, and the whole thing moves fast once the pan is hot.

1. Cook the chickpeas. Drain and pat dry the 15 oz can of chickpeas, then add them to a large nonstick skillet with ¼ cup chopped sun dried tomatoes packed in oil, 1 tsp smoked paprika, and a splash of the oil from the jar of sun dried tomatoes. Cook over medium heat for 5 to 7 minutes, until the chickpeas are a little crispy. Give them space and let them sit between stirs so they brown.
2. Make the holes. Reduce the heat to medium low. Remove half of the chickpeas from the pan. Arrange a hole in the remaining chickpeas for two eggs, then drizzle a splash of oil from the jar of sun dried tomatoes into each hole.
3. Cook the eggs. Crack an egg into each hole and cook for 3 to 5 minutes, basting the eggs with oil from the pan as you cook to help the tops cook. Repeat the process with the remaining chickpeas and the other two eggs. Season with salt and pepper before serving.

Working in two batches keeps the pan from crowding so every egg gets a proper nest. You will know the eggs are ready when the whites are fully set and the yolks still wobble when you nudge the pan.

Notes

These chickpea fried eggs are friendly to make ahead. Cook the chickpeas in advance, then reheat them and cook the egg when you are ready to eat. Mornings get much easier that way.

For flavor variations, other spices work beautifully in place of or alongside the smoked paprika. Try 5 spice, za’atar, or Calabrian chilis. Each one takes the dish in a different direction without changing the method.

Leftover chickpeas and eggs can be stored in an airtight container in the fridge for up to 3 days. If you plan to reheat them, cook the eggs over easy, because a fully set yolk can turn rubbery the second time around.

And the crust tip again, because it is the one thing people ask about most. Let the chickpeas and the eggs stay put in the pan longer than you think. That patience is what gives you the crispy, caramelized edges.

Recipe details

Prep time, 5 minutes. Cook time, 10 minutes. Total time, 15 minutes. Servings, 2.

Here is the nutrition per serving, based on the source recipe.

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Chickpea Fried Eggs Chickpea fried eggs are the breakfast I make when I want something quick that still keeps me full until lunch. Crispy chickpeas, an egg tucked right into the pan, and only four ingredients.

• Total Time: 15 min
• Yield: 2 servings 1x

Ingredients

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Ingredients
1 15-oz can chickpeas, drained and patted dry
1/4 cup sundried tomatoes packed in oil, chopped, plus oil from the jar
1 tsp smoked paprika
4 large eggs
salt
pepper

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Instructions

Instructions
1-Cook Chickpeas: Cook Chickpeas: Drain and pat dry 1 15-oz can chickpeas, then add them to a large nonstick skillet with 1/4 cup sundried tomatoes packed in oil, 1 tsp smoked paprika, and a splash of the oil from the jar of sun-dried tomatoes. Cook over medium heat for 5 to 7 minutes, or until chickpeas are a little crispy.
2-Make Holes: Make Holes: Reduce heat to medium/low. Remove half of the chickpeas from the pan. Arrange a hole in the chickpeas for two eggs. Drizzle a splash of oil from the jar of sundried tomatoes into each hole.
3-Cook Eggs: Cook Eggs: Crack an egg into each hole, then cook for 3 to 5 minutes, basting the eggs with oil from the pan as you cook to help the tops cook. Repeat for the remaining chickpeas. Season with salt and pepper before serving. Happy eating!

Last Step:

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• Prep Time: 5 min
• Cook Time: 10 min
• Method: stovetop

Nutrition

• Calories: 358kcal
• Sugar: 0.8g
• Sodium: 681mg
• Fat: 12g
• Saturated Fat: 3.3g
• Carbohydrates: 41.5g
• Fiber: 7.9g
• Protein: 21.5g
• Cholesterol: 372mg