If you love cookies but want a healthier way to indulge your sweet tooth, Chocolate Peanut Butter Chickpea Cookies are the ultimate smart treat. Packed with protein, fiber, and essential nutrients, this plant-based, naturally sweetened cookie combines five powerful ingredients: chia seeds, coconut sugar, sunflower seeds, hemp seeds, and chickpeas.

Let’s break down the health benefits of each superfood ingredient and why these cookies are more than just delicious—they’re functional food with purpose.

 

1. Chickpeas: The Protein-Packed Base

Chickpeas (also known as garbanzo beans) are the star base of this cookie recipe. These legumes are high in plant-based protein, fiber, and important nutrients like folate, iron, phosphorus, and manganese.

• Protein and Satiety: Chickpeas provide about 15 grams of protein per cup, which helps support muscle repair and promotes satiety—making you feel fuller for longer (1).
• Blood Sugar Control: Chickpeas have a low glycemic index, meaning they don’t cause rapid spikes in blood sugar. Research has shown that eating legumes like chickpeas can help improve blood sugar regulation (2).
• Digestive Health: Their high soluble fiber content supports gut health and may reduce cholesterol levels (3).

🔍 A study published in the journal Nutrients found that legume consumption was associated with reduced risks of cardiovascular disease, type 2 diabetes, and obesity (4).

2. Chia Seeds: Tiny But Mighty Superfood

Chia seeds may be small, but they deliver big benefits. Just one tablespoon of chia seeds is loaded with omega-3 fatty acids, fiber, plant protein, and antioxidants.

• Fiber Boost: Chia seeds are over 30% fiber by weight. This helps promote regular digestion, reduce constipation, and support a healthy gut microbiome (5).
• Heart Health: Rich in ALA omega-3s, chia seeds support heart health and may help reduce inflammation and lower LDL cholesterol (6).
• Satiety and Weight Management: Because chia seeds absorb water and expand in the stomach, they help curb appetite and promote feelings of fullness (7).

🔍 According to research published in the Journal of Food Science and Technology, chia seeds may improve lipid profiles and aid in the prevention of chronic diseases (8).

3. Coconut Sugar: A Better Natural Sweetener

When it comes to sweeteners, coconut sugar is a smarter choice compared to refined white sugar. It is derived from the sap of coconut palm flowers and retains small amounts of iron, zinc, calcium, and potassium, along with antioxidants.

• Lower Glycemic Index: Coconut sugar has a glycemic index of 35, compared to white sugar’s GI of around 65. This means it causes a slower, more stable rise in blood sugar (9).
• Less Processed: Unlike refined sugar, coconut sugar undergoes minimal processing and contains inulin, a type of prebiotic fiber that supports gut health (10).

While still a sugar and best enjoyed in moderation, coconut sugar is a less disruptive sweetener that complements these cookies with a rich, caramel-like flavor.

🔍 A review in the journal Critical Reviews in Food Science and Nutrition suggests that natural sweeteners like coconut sugar may offer modest health benefits over refined sugar when used wisely (11).

4. Sunflower Seeds: A Nutrient-Dense Crunch

Sunflower seeds add a satisfying crunch and are rich in healthy fats, vitamin E, selenium, and magnesium—all essential for maintaining a healthy body and brain.

• Antioxidant Power: Just one ounce of sunflower seeds delivers over 35% of your daily vitamin E, a potent antioxidant that protects cells from oxidative damage (12).
• Heart Health: Studies have shown that sunflower seed consumption may lower blood pressure and LDL cholesterol levels due to their unsaturated fat content (13).
• Mood and Brain Support: Sunflower seeds are a good source of magnesium, which plays a key role in brain function and mood regulation (14).

🔍 A study in the journal Nutrients confirmed that frequent nut and seed intake is associated with reduced inflammation and improved cardiovascular outcomes (15).

5. Hemp Seeds: Complete Protein and Omega-3s

Hemp seeds are a nutritional powerhouse often referred to as a “complete protein” source—meaning they provide all nine essential amino acids.

• Complete Plant Protein: With about 10 grams of protein per 3 tablespoons, hemp seeds are excellent for those following plant-based diets (16).
• Healthy Fats: They are rich in omega-3 and omega-6 fatty acids, in the ideal ratio for human health, helping reduce inflammation and support joint and heart health (17).
• Skin Health: The essential fatty acids in hemp seeds are also associated with improved skin hydration and reduced dryness and itchiness (18).

🔍 Research published in the Journal of Agricultural and Food Chemistry suggests that hemp seed oil has antioxidant and anti-inflammatory properties that may benefit metabolic and immune function (19).

Why Chocolate Peanut Butter Chickpea Cookies Are a Smart Indulgence

Combining these five superfoods into a single cookie isn’t just trendy—it’s functional. These Chocolate Peanut Butter Chickpea Cookies offer:

• Higher protein and fiber content than standard cookies
• Less sugar, thanks to coconut sugar
• No refined flour, thanks to chickpeas and seeds
• Anti-inflammatory nutrients from chia, hemp, and sunflower seeds
• Healthy fats for sustained energy

These cookies can be made gluten-free, dairy-free, and vegan, making them suitable for a variety of dietary needs. Plus, peanut butter (another star ingredient) offers even more plant-based protein and healthy fats, enhancing both taste and nutrition.

References

1. U.S. Department of Agriculture. FoodData Central. https://fdc.nal.usda.gov
2. Johnston, C.A. et al. (2005). Chickpea consumption improves markers of glycemic control. Journal of the American Dietetic Association.
3. Anderson, J.W. et al. (2009). Health benefits of dietary fiber. Nutrition Reviews.
4. Kim, S.J. et al. (2016). Legume consumption and risk of metabolic syndrome. Nutrients.
5. Ullah, R. et al. (2016). Chia seeds: Composition and health benefits. Journal of Food Science and Technology.
6. Nieman, D.C. et al. (2009). Chia seed supplementation and disease prevention. Nutrition Research.
7. Vuksan, V. et al. (2010). Reduction of postprandial glucose levels with chia seed. Diabetes Care.
8. Grancieri, M. et al. (2019). Chia seeds in prevention of chronic diseases. Journal of Food Science and Technology.
9. Atkinson, F.S. et al. (2008). International tables of glycemic index. Diabetes Care.
10. Wolever, T.M. (2006). Low glycemic index foods in nutrition. American Journal of Clinical Nutrition.
11. Sylvetsky, A.C., & Rother, K.I. (2018). Natural sweeteners: A review. Critical Reviews in Food Science and Nutrition.
12. U.S. National Institutes of Health. Vitamin E fact sheet. https://ods.od.nih.gov
13. Takemura, N. et al. (2013). Sunflower seed consumption and blood pressure. Hypertension Research.
14. Barbagallo, M., & Dominguez, L.J. (2010). Magnesium and aging. Current Pharmaceutical Design.
15. Ros, E. (2010). Health benefits of nut and seed consumption. Nutrients.
16. House, J.D. et al. (2010). Nutritional profile of hemp seed. Journal of Agricultural and Food Chemistry.
17. Callaway, J.C. (2004). Hempseed as a nutritional resource. Euphytica.
18. Callaway, J.C., & Pate, D.W. (2009). Skin health effects of hemp seed oil. Journal of Dermatological Treatment.
19. Wang, Q. et al. (2017). Hempseed oil and metabolic syndrome. Journal of Agricultural and Food Chemistry.

Quick and easy to prepare, and so delicious, this Salmon Salad incorporates whole foods packed with nutrients. Among the most well-researched and recommended are salmon, spinach, garlic, and tomatoes.

Each ingredient offers unique health-promoting compounds, and together, they form a powerful synergy for disease prevention and vitality.

Salmon

Rich in omega-3 fatty acids, high-quality protein, and vitamin D, salmon supports heart and brain health. A study published in the American Journal of Clinical Nutrition found that regular fish consumption, especially fatty fish like salmon, significantly reduces the risk of cardiovascular disease (Mozaffarian et al., 2005). Omega-3s are also linked to reduced inflammation to help with pain and mood and improved cognitive function.

Spinach

This leafy green is packed with iron, folate, magnesium, and vitamins A, C, and K. Spinach is especially rich in lutein and zeaxanthin, antioxidants known to support eye health. A 2016 study in Nutrients linked higher lutein intake to a reduced risk of age-related macular degeneration (Johnson, 2016). Spinach also contains nitrates, which may help regulate blood pressure.

Garlic

Garlic contains allicin, a sulfur compound known for its medicinal properties. A meta-analysis published in the Journal of Nutrition (Ried et al., 2013) found that garlic supplementation can significantly reduce blood pressure in hypertensive individuals. Garlic also exhibits antimicrobial and immune-boosting properties, making it a natural ally against infections.

Tomatoes

Tomatoes are a rich source of lycopene, a powerful antioxidant that has been linked to reduced risk of several cancers, particularly prostate cancer. A review in Molecular Nutrition & Food Research (Story et al., 2010) highlights how lycopene from tomatoes helps combat oxidative stress and inflammation. Cooked tomatoes are especially effective as heat increases lycopene bioavailability.

Extra Bonus

Spinach, salmon, and walnuts can all help to increase GABA, a chemical in the brain that can help regulate our nervous system to help us reduce feelings of stress, anger, anxiety, frustration, poor sleep and cravings for sugar. 

References:

• Mozaffarian, D., & Rimm, E. B. (2006). Fish intake, contaminants, and human health. JAMA, 296(15), 1885–1899.
• Ros, E. et al. (2018). Effect of walnut consumption on lipoprotein subclasses and cholesterol efflux capacity in humans: a randomized controlled trial. JAHA, 7(12), e008819.
• Johnson, E. J. (2016). Role of lutein and zeaxanthin in visual and cognitive function throughout the lifespan. Nutrients, 8(9), 605.
• Ried, K., et al. (2013). Effect of garlic on blood pressure: A systematic review and meta-analysis. The Journal of Nutrition, 143(6), 800–808.
• Story, E. N., et al. (2010). An update on the health effects of tomato lycopene. Molecular Nutrition & Food Research, 54(5), 567–580.