Recipe

Hearty Calorie Calculator Recipe: Crispy and Crunchy

A big, crunchy, meal prep friendly bowl with crispy chickpeas, golden chicken, and a bright lemon yogurt drizzle. Built for serious texture and easy calorie math (portionable components you can measure fast).

By Matt Campbell

•

4.8

Jump to Recipe

If you have ever tried to build a “high protein, high crunch” meal and ended up with a sad, soggy bowl, hi. Same. This recipe is my fix: a hearty base, two kinds of crisp (pan-seared chicken plus roasted chickpeas), and a bright sauce that wakes everything up without being fussy.

It is also a calorie calculator friendly setup, meaning the ingredients are easy to measure and repeat. Think: chicken by weight, chickpeas by the can, rice by the cup, sauce by the tablespoon. Make it once, love it immediately, then remake it on autopilot on a weeknight with the same portions and the same results.

Why It Works

Crisp edges without drama: chickpeas roast hot and fast, and the chicken gets that golden crust from a simple spice rub and a properly heated pan.
Big flavor, accessible ingredients: lemon, garlic, yogurt, and pantry spices do all the heavy lifting.
Built for tracking or not tracking: every component is easy to portion. You can scale the rice, chicken, chickpeas, and sauce up or down without rewriting the recipe.
Texture stays crunchy: the trick is storing the crispy bits separately and saucing at the end.

Pairs Well With

Lemony Cucumber Tomato Salad
Warm Pita Wedges
Roasted Broccoli with Crisp Tips
Simple Lime Rice

Storage Tips

For best crunch, store components separately. It takes an extra container or two, but it saves you from the dreaded soft chickpea situation.

Chicken: Cool, then refrigerate in an airtight container for up to 4 days. Reheat in a skillet over medium heat or in the microwave in short bursts.
Crispy chickpeas: Let them cool completely, then store at room temperature for 24 to 48 hours for best crunch. Keep them loosely covered (a bowl with a towel, or a container with the lid not fully sealed) so moisture does not get trapped. Refrigeration is safe, but it softens them. If they soften, re-crisp on a sheet pan at 400°F for 5 to 8 minutes.
Rice or grains: Refrigerate up to 4 days. Splash with a teaspoon of water before microwaving to bring it back to life.
Veggies: Keep chopped cucumbers and tomatoes in their own container, 2 to 3 days for best texture.
Lemon yogurt sauce: Refrigerate up to 5 days. Stir before using. If it thickens, loosen with a teaspoon of water or lemon juice.

Meal prep move: Pack rice + chicken in one container, veggies in a second, sauce in a small cup, chickpeas in a separate bag or container. Assemble right before eating.

Common Questions

Why call it a “calorie calculator” recipe?

Because it is built from components that are easy to measure consistently: cooked rice by cup, chicken by ounces, chickpeas by drained can weight, sauce by tablespoon. If you track, it is straightforward. If you do not, it is still a great bowl.

Can I make it vegetarian?

Absolutely. Swap the chicken for extra chickpeas, baked tofu, or a couple of fried eggs. The lemon yogurt sauce works with all of it.

How do I keep the chickpeas actually crispy?

Dry them well, roast at high heat, and do not crowd the pan. Also, let them cool on the sheet pan. Steam is the enemy of crunch.

Is Greek yogurt sauce supposed to be thick?

Yes, but it should still drizzle. Add water a teaspoon at a time until it looks like a sauce you want to drag a spoon through.

What is the best rice for this bowl?

Jasmine rice is cozy and neutral. Brown rice adds chew. Quinoa makes it feel extra “power bowl.” Use what you like.

Can I bake the chicken instead of pan searing?

Yes. Bake at 425°F until it reaches 165°F internal temperature. For chicken breasts or thin cutlets, start checking around 18 to 22 minutes. Thighs often take closer to 22 to 28 minutes depending on thickness. Broil for 1 to 2 minutes at the end for more color.

Do you have macros for this?

I did not calculate nutrition here because portions and brands vary a lot. The “calorie calculator” part is that it is easy to measure. Use the portion guide below, plug in your exact ingredients, and you will have repeatable numbers every time.

Matt Campbell

I have always had a huge passion for the culinary arts, people, working as a team, and so on. I wanted to pursue my love for cooking initially at Virginia Commonwealth University with a culinary arts degree; however, I instead decided to apply myself and acquire more practical skills. My end goal is to eventually open my own restaurant or similar establishment.

Kitchen Essentials

Large sheet pan
Skillet (cast iron or nonstick both work)
Mixing bowl
Cutting board and sharp knife
Measuring cups and spoons
Microplane or fine grater (optional for garlic and lemon zest)

This bowl happened because I was trying to make a “healthy dinner” that did not taste like a compromise. I wanted something I could portion easily, but I also wanted the fun parts: crispy edges, a punchy sauce, and that moment where you get warm rice, cool crunchy veg, and a salty chickpea all in one bite. The first time I nailed the chickpeas, I ate half the pan while the chicken rested. Consider that a quality check.

Hearty Calorie Calculator Recipe: Crispy and Crunchy

(4.8 Reviews)

Prep Time 15 minutes

Cook Time 25 minutes

Total Time 40 minutes

Servings 4 bowls

Ingredients

For the crispy chickpeas

2 (15-ounce) cans chickpeas, drained and rinsed
2 tablespoons olive oil
1 teaspoon smoked paprika
1 teaspoon garlic powder
1/2 teaspoon ground cumin
3/4 teaspoon kosher salt, plus more to taste
Black pepper

For the chicken

1 1/2 pounds boneless skinless chicken thighs (or breasts)
1 tablespoon olive oil
1 teaspoon kosher salt
1 teaspoon smoked paprika
1/2 teaspoon onion powder
1/2 teaspoon dried oregano
Black pepper

For the lemon yogurt sauce

1 cup plain Greek yogurt
1 tablespoon lemon juice, plus more to taste
1 teaspoon lemon zest (optional but great)
1 small garlic clove, finely grated or minced
1 to 2 tablespoons water (to thin as needed)
1/2 teaspoon kosher salt

For the bowls

3 cups cooked rice (white, brown, or quinoa), warm or reheated if using leftovers
1 large cucumber, chopped
1 1/2 cups cherry tomatoes, halved
2 cups shredded romaine or chopped spinach
Optional: sliced red onion, feta, chopped parsley, hot sauce

Instructions

Heat the oven. Set oven to 425°F. Place a sheet pan inside while it heats if you want extra crisp on the chickpeas.
Dry the chickpeas like you mean it. After rinsing, spread chickpeas on a clean towel and pat dry. Loose skins can come off. That is fine. Less moisture equals more crunch.
Season and roast. Toss chickpeas with olive oil, smoked paprika, garlic powder, cumin, salt, and pepper. Carefully spread them on the hot sheet pan in a single layer (watch for heat and a little oil sizzle). Roast 20 to 25 minutes, shaking once halfway, until deeply golden. They should sound crisp when you shake the pan and they will keep crisping as they cool.
Mix the sauce. In a bowl, stir together Greek yogurt, lemon juice, lemon zest (if using), garlic, salt, and 1 tablespoon of water. Add more water as needed (up to 2 tablespoons total) to make it drizzleable. Taste and adjust lemon and salt.
Season the chicken. Pat chicken dry. Toss with olive oil, salt, smoked paprika, onion powder, oregano, and pepper.
Sear for crisp edges. Heat a skillet over medium-high heat. Add chicken in a single layer. If your pan is crowded, cook in batches so it browns instead of steaming. Cook 5 to 7 minutes on the first side until browned, then flip and cook 4 to 8 minutes more, reducing heat if it is browning too fast, until the thickest part hits 165°F. Rest 5 minutes, then slice.
Build the bowls. Warm the rice if needed (especially if it is leftover rice from the fridge). Divide rice and greens among 4 bowls. Top with cucumber, tomatoes, sliced chicken, and a generous handful of crispy chickpeas.
Sauce at the end. Drizzle lemon yogurt sauce over everything right before eating. Add feta, herbs, or hot sauce if you want it louder.

Crunch insurance: If you are meal prepping, keep chickpeas separate and add them at the last second.

Portion guide (for easy calorie math): Per bowl, aim for about 3/4 cup cooked rice, 5 to 6 ounces cooked chicken, about 1/2 cup crispy chickpeas, and 2 tablespoons sauce. Add veggies freely.

Nutrition information is estimated.

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