Bombshell pasta is a flavor-packed, high-protein weeknight dinner built around Banza chickpea pasta, wilted spinach, sun-dried tomatoes, and a savory hit of Parmesan. It’s the kind of recipe that earns gasps at the dinner table while costing you less than 30 minutes in the kitchen.
Whether you’re an endurance athlete hunting for quality carbs, a gluten-free home cook craving something satisfying, or just someone tired of boring pasta nights this one delivers.
What Is Bombshell Pasta? (The Origin Story)
The name says it all: this is pasta that drops like a flavor bomb. While the “bombshell” moniker has circulated in health-focused cooking circles for years often tied to the growing popularity of Banza chickpea pasta it’s less a trademarked dish and more a beloved concept: simple ingredients combined in a way that punches way above its weight.
The core idea is that you don’t need a heavy cream sauce or an hour of simmering to make pasta feel special. Sun-dried tomatoes, red pepper flakes, and slivered almonds create a bold, layered flavor profile that feels restaurant-worthy. Add the protein boost from chickpea pasta, and you have a dish that’s as smart as it is delicious.
Why This Chickpea Pasta Recipe Is a Bombshell
Packed with Protein, Naturally Gluten-Free
The secret weapon here is Banza chickpea pasta. Unlike traditional wheat pasta, Banza delivers roughly 14 grams of protein and 8 grams of fiber per serving without any gluten. That makes it an excellent choice for anyone eating gluten-free or simply looking to upgrade the nutritional profile of a weeknight meal. It cooks up with a satisfying, slightly al dente bite that holds up beautifully to bold sauces.
Explosive Flavor from Simple Ingredients
Don’t let the short ingredient list fool you. Sun-dried tomatoes bring an intense, jammy sweetness. Tomato paste adds depth and umami. Red pepper flakes provide a slow, building heat. And the slivered almonds? They add a nutty crunch that makes every bite interesting. A generous finish of Parmesan cheese ties it all together with salty, savory richness.
Quick & Easy Weeknight Dinner
From stovetop to table in about 25 minutes. Prep time is roughly 5 minutes mostly chopping one red onion. The rest is a matter of boiling pasta and building a simple skillet sauce. It’s the kind of recipe you’ll memorize after making it twice.
Ingredients for the Perfect Bombshell Pasta
Serves 4
- 1 box (8–10 oz) Banza chickpea pasta cavatappi or rotini work best, but any shape is fine
- 2 tablespoons olive oil
- 1 medium red onion, finely chopped
- 3 cloves garlic, minced
- 2 tablespoons tomato paste
- ½ cup sun-dried tomatoes oil-packed preferred; roughly chopped
- ½ teaspoon red pepper flakes (adjust to taste)
- 3 cups fresh baby spinach
- ¼ cup slivered almonds, toasted
- ½ cup grated Parmesan cheese, plus more for serving
- Salt and black pepper to taste
- Reserved pasta water about ½ cup
Substitution notes:
- No Banza? Use any chickpea, lentil, or whole wheat pasta.
- Make it vegan by swapping Parmesan for nutritional yeast or a vegan hard cheese.
- Dry-packed sun-dried tomatoes work fine just rehydrate in warm water for 10 minutes first.
Step-by-Step Instructions
Step 1 Cook the Pasta
Bring a large pot of salted water to a boil. Cook the Banza pasta according to package directions, usually 7–9 minutes. Important: Chickpea pasta can go mushy fast taste it 1–2 minutes early and pull it when it’s just al dente. Before draining, scoop out about ½ cup of starchy pasta water and set it aside.
Step 2 Toast the Almonds
While the pasta cooks, add the slivered almonds to a dry skillet over medium heat. Toast for 2–3 minutes, stirring frequently, until golden and fragrant. Remove and set aside. (Don’t skip this toasted almonds are far better than raw here.)
Step 3 Build the Sauce
In the same skillet, heat olive oil over medium heat. Add the chopped red onion and cook for 4–5 minutes until softened and translucent. Add the garlic and cook for another 30 seconds until fragrant.
Add the tomato paste and stir it into the onion mixture, letting it cook for 1–2 minutes this “blooms” the paste and deepens the flavor. Add the sun-dried tomatoes and red pepper flakes, and stir to combine.
Step 4 Add the Spinach
Add the baby spinach to the skillet in two or three handfuls, stirring between each addition until fully wilted, about 2–3 minutes total.
Step 5 Combine and Finish
Add the drained pasta to the skillet. Toss everything together, adding splashes of reserved pasta water as needed to loosen the sauce start with a few tablespoons and add more until you reach your preferred consistency.
Remove from heat. Fold in the Parmesan cheese and season with salt and pepper to taste.
Step 6 Serve
Divide into bowls and top with the toasted almonds and extra Parmesan. Serve immediately.
Recipe Tips & Customizations
Make It a Meal: Add More Protein
This recipe works beautifully with add-ins. Sliced grilled chicken breast or sautéed shrimp can be added in Step 4, just before the spinach. For a plant-based protein boost, stir in a can of drained white beans or chickpeas.
Want It Creamy?
For a richer sauce, stir in 2–3 tablespoons of ricotta, a splash of heavy cream, or for a dairy-free version 2 tablespoons of cashew cream at the end of Step 5. It transforms the dish into something more luxurious with minimal extra effort.
Boost the Veggies
The sauce base is versatile. Add sliced mushrooms, diced bell peppers, or zucchini ribbons along with the onion in Step 3. Just give them a few extra minutes to cook down before adding the tomato paste.
Spice It Up
If you love heat, double the red pepper flakes or add a pinch of smoked paprika for a smoky depth.
Nutritional Information (Per Serving, Approximate)
| Nutrient | Per Serving |
|---|---|
| Calories | ~420 kcal |
| Protein | ~22g |
| Total Carbohydrates | ~48g |
| Dietary Fiber | ~10g |
| Total Fat | ~16g |
| Saturated Fat | ~4g |
| Sodium | ~390mg |
Values will vary based on specific brands and exact quantities used. Calculated for 4 servings using Banza cavatappi.
The high protein and fiber content comes primarily from the chickpea pasta itself making this an unusually filling bowl for its calorie count.
Frequently Asked Questions
What is bombshell pasta? Bombshell pasta is a high-protein, gluten-free pasta dish made with Banza chickpea pasta, sun-dried tomatoes, spinach, slivered almonds, and Parmesan. The name reflects the dish’s bold, layered flavor a “bombshell” of taste and nutrition in one simple recipe.
Is bombshell pasta gluten-free? Yes, when made with Banza or another chickpea-based pasta, this recipe is naturally gluten-free. Just double-check your other ingredients (like Parmesan) for any cross-contamination concerns if you have celiac disease.
Where can I buy Banza pasta? Banza is widely available at major grocery stores including Target, Whole Foods, Kroger, and Walmart, as well as online through Amazon and the Banza website. It’s typically stocked in the pasta aisle alongside conventional pasta.
Can I use a different type of pasta? Absolutely. Regular pasta, whole wheat pasta, lentil pasta, or any other alternative pasta will all work here. Keep in mind that cook times and protein content will differ from the Banza version.
Is this recipe healthy? Yes it’s rich in plant-based protein, high in fiber, and made with whole, nutrient-dense ingredients. The healthy fats come from olive oil and almonds, while the sun-dried tomatoes and spinach add antioxidants and micronutrients.
How do I store and reheat leftovers? Store in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet over medium-low heat with a splash of water or broth to loosen the sauce. Chickpea pasta can absorb liquid as it sits, so the splash of liquid is key.
Can I make this recipe vegan? Yes simply omit the Parmesan or replace it with nutritional yeast or your favorite vegan hard cheese. Everything else in the recipe is already plant-based.
Can I freeze bombshell pasta? The assembled dish doesn’t freeze especially well, as the pasta texture changes. However, you can freeze the sauce mixture (without the pasta) in an airtight container for up to 2 months. Cook fresh pasta when you’re ready to serve and combine.
More High-Protein Pasta Recipes You’ll Love
Looking for more dishes in this style? Try these:
- Lemon Ricotta Pasta with Pea and Mint bright, creamy, and protein-forward
- Spicy Sausage and White Bean Pasta hearty and satisfying
- Roasted Red Pepper and Chickpea Fusilli another great use of alternative pasta
Nutrition information is estimated and provided for informational purposes. Consult a registered dietitian for personalized guidance.
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