5 Chickpea Pasta Sauces That Aren’t Just Tomato
If you’re diving into the world of chickpea pasta, you’re likely doing it for the nutrition—high protein, high fibre, and naturally gluten-free. But let’s face it: pairing this pasta with plain tomato sauce every time gets… dull.
That’s why we’ve created this guide to five bold, creative and easy chickpea pasta sauces that enhance its nutty flavour and deliver on both taste and texture.
Want more pasta without the wheat? Our No-Yeast Flatbread is the perfect side to scoop up extra sauce.
🍝 Why Chickpea Pasta Needs Different Sauces
Chickpea pasta isn’t just a gluten-free substitute. Its dense, slightly earthy bite makes it unique—and not every sauce plays well with it.
What works best:
- Creamy sauces (without excessive dairy)
- Nut- and seed-based emulsions
- Roasted veggie blends
- Bright, acidic dressings (lemon, balsamic, vinegar)
- Sauces with texture (chunky bits, crunch, or pulse blends)
🥑 1. Creamy Avocado & Basil Pesto
Perfect for: quick dinners, post-gym meals
Ready in: 5 minutes
Texture: smooth, creamy, herby
Ingredients:
- 1 ripe avocado
- A handful of fresh basil
- 1 garlic clove
- 1 tbsp lemon juice
- 2 tbsp olive oil
- Salt + pepper to taste
- Optional: nutritional yeast or parmesan
Instructions:
- Blend all ingredients until creamy.
- Add a spoonful of pasta water if needed.
- Toss over warm chickpea pasta and serve immediately.
Why it works: The avocado matches the density of the pasta, while the basil lifts its earthy notes.
🌶️ 2. Spicy Tahini Garlic Sauce
Perfect for: bold-flavour fans, Middle Eastern lovers
Ready in: 7 minutes
Texture: silky, tangy, spicy
Ingredients:
- 2 tbsp tahini
- 1 tbsp lemon juice
- 1 garlic clove, grated
- ½ tsp cumin
- Chilli flakes (to taste)
- 3 tbsp warm water
Instructions:
- Whisk all ingredients together.
- Add water gradually until smooth and pourable.
- Toss with pasta and top with roasted chickpeas or parsley.
Why it works: Tahini brings rich umami, balanced with citrus and heat. Think hummus… as a sauce.
🍅 3. Roasted Red Pepper & Almond Romesco
Perfect for: weekend cooking, batch meals
Ready in: 20 minutes (if roasting from scratch)
Texture: thick, nutty, smoky
Ingredients:
- 2 roasted romano or bell peppers
- ¼ cup blanched almonds (or walnuts)
- 1 garlic clove
- 1 tbsp tomato purée
- 2 tsp red wine vinegar
- Olive oil to blend
Instructions:
- Blend all ingredients until smooth but slightly textured.
- Add olive oil slowly while blending.
- Toss with warm pasta and top with chopped parsley or feta.
Why it works: The nutty sweetness of the peppers complements chickpea pasta perfectly.
🧅 4. Caramelised Onion & Balsamic Glaze
Perfect for: date night, rich and sweet profiles
Ready in: 25 minutes
Texture: sticky, glossy, deep flavour
Ingredients:
- 1 large red onion, thinly sliced
- 1 tbsp olive oil
- 2 tsp balsamic glaze or reduction
- Salt to taste
- Optional: pinch of thyme
Instructions:
- Sauté onions slowly over low heat for ~20 mins.
- Add balsamic glaze and stir until sticky.
- Toss through chickpea pasta with a sprinkle of hard cheese or seeds.
Why it works: Deep umami + caramel notes + acidity = addictive.
🥦 5. Green Goddess Veggie Sauce
Perfect for: light lunches, plant-based meal prep
Ready in: 10 minutes
Texture: blended but fresh and vibrant
Ingredients:
- 1 small courgette (zucchini), steamed
- ½ avocado
- A handful of spinach
- Juice of ½ lemon
- Salt, pepper, olive oil
- Optional: fresh dill or parsley
Instructions:
- Blend all ingredients until smooth.
- Serve warm or cold over pasta with cherry tomatoes or pumpkin seeds.
Why it works: Creamy without cream, vibrant without vinegar—perfect for those who want light but flavourful.
🍽️ How to Pair Chickpea Pasta with Sauce Properly
✅ Do:
- Save a few spoons of pasta water to help the sauce stick
- Choose sauces with strong or creamy bases
- Add roasted toppings (chickpeas, seeds, courgettes, tofu, crispy kale)
❌ Avoid:
- Thin sauces that pool
- Delicate oil-based sauces (they don’t coat well)
- Overcooking the pasta—it breaks more easily than wheat pasta
🧑🍳 Pro Tip: Turn Any Sauce Into a Meal
Add protein or fibre to your sauce using:
- Roasted chickpeas
- Tofu or tempeh cubes
- Grilled chicken or fish (if not vegan)
- Lentils, cannellini beans or butter beans
- Roasted cauliflower or mushrooms
🌿Are Chickpea Pasta Sauces Actually Healthy?
Yes—and here’s why:
| Benefit | Why it matters |
|---|---|
| High in protein | ~13g per serving |
| Gluten-free | Great for coeliac or gluten-free diets |
| High in fibre | Supports digestion, satiety |
| Low glycemic index | Slower blood sugar spikes |
| Fewer ingredients | Often just chickpeas + water |
BUT: Watch for sauces loaded with cream or cheese if you’re eating it for health.
🔍 FAQs About Chickpea Pasta
1. Does chickpea pasta taste like regular pasta?
Not exactly. It’s denser, nuttier and chewier—but very satisfying with the right sauce.
2. Is it suitable for kids?
Yes, especially when paired with veggie-forward sauces or cheese.
3. Can I reheat chickpea pasta?
Yes, but gently. Microwave with a splash of water or reheat in a covered pan.
4. Is it keto-friendly?
No—it’s lower in carbs than regular pasta, but still legume-based. Great for high-protein or low-GI diets though.
5. Does chickpea pasta cause bloating?
Some people may experience slight bloating due to fibre. Try smaller portions first.
Final Thoughts
Chickpea pasta doesn’t have to mean boring bowls of sauce. With the right pairings, it becomes a blank canvas for bold, nourishing, creative dishes. Whether you’re craving something creamy, spicy, earthy or bright, these five sauce ideas will make chickpea pasta a weekly favourite—not just a substitute.
