This Healthy Buffalo Chickpea Pasta Salad is a fun and tasty dish! It’s packed with protein-rich chickpeas, whole wheat pasta, and a spicy buffalo sauce that gives it a zesty kick!
You can enjoy it cold or warm, making it super flexible for meal prep. I love to add a sprinkle of celery for crunch—it’s like bringing a bit of the wings to the table without the fuss! 🌶️
Key Ingredients & Substitutions
Whole Wheat Pasta: I recommend using rotini for a great shape that holds dressing well. You can substitute with any short pasta like penne or fusilli. Gluten-free pasta works too if you need a gluten-free option!
Chickpeas: These are the star ingredient, providing protein and fiber. If you prefer other beans, black beans or white beans can be great alternatives, but chickpeas offer the best taste and texture here.
Buffalo Hot Sauce: This is what gives the salad its zesty kick! You can adjust the amount based on your spice tolerance. For a milder version, try using a BBQ sauce or a mild hot sauce.
Cheese: I love using low-fat mozzarella for a creamy texture. If you’d like, you can swap it for feta or omit it for a dairy-free version.
Vegetables: Add any veggies you love. Bell peppers, cucumber, or spinach can be delicious options. They all contribute to freshness and crunch!
How Do I Ensure My Chickpeas Are Perfectly Crispy?
Roasting chickpeas can be a bit tricky, but here are simple steps to get them just right! Follow these tips for the best crunch:
- Make sure to pat your chickpeas dry. This helps them crisp up in the oven.
- Toss them with oil and spices before spreading them on the baking sheet. This encourages even cooking.
- Don’t overcrowd the baking sheet! A single layer ensures they roast rather than steam.
- Shake the pan halfway through cooking to turn the chickpeas for even crispiness.
Enjoy your cooking and have fun with this healthy recipe!
Healthy Buffalo Chickpea Pasta Salad
Ingredients You’ll Need:
For the Salad:
- 8 ounces whole wheat rotini pasta (or any short pasta)
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1/2 cup carrots, sliced
- 3 green onions, chopped
- 1/2 cup celery, chopped (optional for crunch)
- 1/2 cup shredded low-fat mozzarella cheese
For the Dressing:
- 1/4 cup buffalo hot sauce (adjust to taste)
- 2 tablespoons olive oil
For Flavor:
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- Salt and pepper to taste
Optional Toppings:
- Ranch or blue cheese dressing, for drizzling
How Much Time Will You Need?
This healthy pasta salad takes about 30 minutes total—10 minutes for prep and about 20 minutes for roasting the chickpeas! It’s quick enough for a healthy lunch or a fun side dish for dinner.
Step-by-Step Instructions:
1. Cook the Pasta:
Start by cooking your whole wheat pasta according to the package instructions until it’s al dente. Once done, drain it and rinse it under cold water to stop the cooking process. Set it aside in a large mixing bowl.
2. Prepare the Chickpeas:
While your pasta cooks, preheat your oven to 400°F (205°C). Next, take a paper towel and pat dry the chickpeas—getting them as dry as possible will help them roast better.
3. Roast the Chickpeas:
In a bowl, toss the chickpeas with 1 tablespoon of olive oil, garlic powder, smoked paprika, salt, and pepper until fully coated. Spread the chickpeas evenly on a baking sheet. Roast in the oven for about 20-25 minutes, shaking the pan halfway through to ensure they get crispy all around.
4. Mix the Salad:
In your large mixing bowl with the cooled pasta, add the crispy roasted chickpeas, halved cherry tomatoes, sliced carrots, chopped celery (if you’re using it), and chopped green onions.
5. Add the Flavor:
Drizzle the buffalo sauce and the remaining 1 tablespoon of olive oil over the pasta mixture. Toss everything together well until all ingredients are evenly coated.
6. Add Cheese and Serve:
Gently fold in the shredded mozzarella cheese. You can serve the pasta salad chilled or at room temperature. If you like, drizzle some ranch or blue cheese dressing on top for extra flavor!
7. Final Touches:
For a lovely presentation, garnish your salad with some additional green onions or a few crunchy celery sticks on the side.
Enjoy this delightful, spicy, and nutritious Buffalo Chickpea Pasta Salad that’s bursting with flavor! It’s perfect for meal prep or gathering with friends.
FAQ for Healthy Buffalo Chickpea Pasta Salad
Can I use a different type of pasta?
Absolutely! While whole wheat rotini is my favorite, you can substitute it with any short pasta like penne, fusilli, or even a gluten-free pasta if you need a gluten-free option.
How do I make this dish less spicy?
If you prefer a milder flavor, start by reducing the amount of buffalo sauce to 2 tablespoons and gradually adjust to your taste. You can also substitute buffalo sauce with a mild hot sauce or a barbecue sauce for a sweeter twist.
How do I store leftovers?
Store any leftover pasta salad in an airtight container in the refrigerator for up to 3 days. The flavors will meld even more during storage! You can enjoy it cold or quickly reheat it in the microwave.
Can I add more vegetables to this salad?
Definitely! Feel free to customize by adding your favorite veggies like bell peppers, cucumbers, spinach, or even corn for extra crunch and flavor. Just ensure they are chopped into bite-sized pieces for easy mixing.
