High-Protein Pasta with Peas

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This one-pot pasta with peas is packed with plant-based protein and a healthy dose of fiber. The chickpea pasta is cooked with vibrant green peas and tossed with fragrant basil and a rich pesto sauce for fresh flavor in every bite. Nutty toasted pine nuts provide the perfect crunch, adding depth and texture.

Recipe image of High-Protein Pasta with Peas
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Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer

  • Cooking everything in one pot makes this dish quick and easy to clean up.
  • Chickpea pasta adds fiber and protein, which may keep you full longer than regular pasta.
  • Grating your own Parmesan cheese ensures that it melts perfectly into the sauce.

Get ready to fall in love with your new favorite pasta dish: High-Protein Pasta with Peas. Using chickpea pasta and peas is an easy way to pack protein and fiber into this dish. The pasta simmers right alongside bright and tender green peas, soaking up all their sweet, springy goodness. A swirl of fragrant basil pesto wraps everything in bold, herby flavor, while toasted pine nuts add crunch. Best of all? It all comes together in one pot, so cleanup is a breeze. Keep reading for all our best tips and tricks, including which pasta shapes you can use and how to adapt the recipe for allergies. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • Avoid using pre-grated Parmesan cheese here and opt for grating it yourself from a block instead. Pre-grated cheese has anticaking agents that can prevent it from melting properly.
  • If you’ve got fresh peas, use them! Because they take longer to soften, blanch them for a few minutes before stirring them into the pasta.
  • Feel free to use any shape of chickpea pasta, such as rigatoni or medium shells. If you prefer, regular or whole-wheat pasta works just as well, although it will reduce the amount of protein in the dish. 

Nutrition Notes

  • Chickpea pasta is made from chickpeas, so it has many of the same benefits, just in pasta form. One benefit is feeling full for longer periods of time, thanks to the satisfying combination of plant-based protein and fiber. Chickpeas also contain folate, a B vitamin that is crucial for maintaining cell health and preventing some birth defects.
  • Shallots provide some vitamin A to this dish, which can help support healthy vision and immune health. The allium also contributes magnesium, an antioxidant that can reduce inflammation and support bone health. 
  • Peas offer protein and fiber like chickpeas, and they also provide vitamin K and vitamin C. Eating foods with vitamin K can support bone and heart health, while foods with vitamin C may help boost collagen production.
Ingredients for making a high-protein pasta dish, including pasta, peas, and various seasonings displayed on a surface

Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer

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Ingredients

Original recipe (1X) yields 6 servings

  • cup unsalted pine nuts

  • 2 tablespoons extra-virgin olive oil

  • 2 medium shallots, finely chopped (about cup)

  • 4 large cloves garlic, finely chopped (about 2 tablespoons)

  • ½ teaspoon kosher salt

  • ½ teaspoon cracked black pepper

  • 12 ounces chickpea pasta

  • 4 cups water

  • 1 (10-ounce) package frozen green peas

  • cup coarsely chopped fresh basil

  • ¼ cup finely grated Parmesan cheese, plus more for garnish

  • 3 tablespoons refrigerated basil pesto

  • 1 teaspoon grated lemon zest

  • 2 tablespoons lemon juice

Directions

  1. Combine ⅓ cup pine nuts and 2 tablespoons oil in a large Dutch oven; cook over medium heat, stirring often, until the pine nuts are toasted and brown, 5 to 6 minutes. Using a slotted spoon, transfer the toasted pine nuts to a small bowl, reserving the oil in the pot.

    A small bowl containing a portion of cooked yellow peas, positioned on a marble surface

    Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer

  2. Add chopped shallots, chopped garlic, ½ teaspoon salt and ½ teaspoon pepper to the reserved oil in the Dutch oven. Cook over medium-low heat, stirring often, until softened, about 2 minutes. Stir in 12 ounces pasta and 4 cups water; bring to a boil over high heat, stirring occasionally. Reduce to a lively simmer; cover and cook, stirring occasionally, until the pasta is almost al dente, about 6 minutes (some liquid will remain).

    Cooked pasta in a pot with a wooden spoon

    Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer

  3. Stir 10 ounces frozen peas into the pasta mixture; cook, uncovered, over medium-low heat, stirring often, until the peas are heated through and the pasta is al dente, about 2 minutes. Remove from heat; stir in ⅔ cup basil, ¼ cup Parmesan, 3 tablespoons pesto, 1 teaspoon lemon zest and 2 tablespoons lemon juice. Divide among 6 bowls and sprinkle with the reserved toasted pine nuts. Garnish with additional Parmesan, if desired.

    A hand pouring frozen peas into a pot of cooked pasta with a creamy mixture

    Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer

Frequently Asked Questions

  • What other vegetables can I use?

    We recommend sticking with veggies that cook quickly. Snap peas, snow peas, asparagus or spinach would all make good additions.

  • What’s the best pesto to use?

    Any store-bought pesto will suffice, or you can make your own with our Classic Basil Pesto. We prefer refrigerated pesto over shelf-stable pesto because it tastes brighter. For a flavor twist, try using sun-dried tomato pesto instead.

  • How can I make this recipe dairy-free?

    Use vegan pesto and leave out the Parmesan cheese to make this pasta dairy-free. To mimic the cheesy flavor, you can sprinkle the pasta with nutritional yeast instead.

EatingWell.com, May 2025

Nutrition Facts (per serving)

414 Calories
16g Fat
55g Carbs
15g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size about 1⅓ cups
Calories 414
% Daily Value *
Total Carbohydrate 55g 20%
Dietary Fiber 7g 26%
Total Sugars 6g
Protein 15g 30%
Total Fat 16g 20%
Saturated Fat 2g 12%
Cholesterol 4mg 1%
Vitamin A 80µg
Vitamin C 9mg 10%
Vitamin D 0µg
Vitamin E 2mg 14%
Folate 169µg
Vitamin K 51µg
Sodium 275mg 12%
Calcium 118mg 9%
Iron 4mg 21%
Magnesium 77mg 18%
Potassium 366mg 8%
Zinc 2mg 20%
Vitamin B12 0µg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Hilary Meyer
Hilary Meyer
Hilary Meyer is a recipe developer, tester, and content creator. After graduating from culinary school, she started working the EatingWell Test Kitchen in 2006, developing and testing recipes.
and
Alex Loh
Square Headshot of Alex Loh
Alex Loh is EatingWell's food editor. As part of the food team, she creates healthy, delicious recipes for the EatingWell audience. Alex also writes informative food and cooking articles that range from how to store ground beef to the best picks from Trader Joe's. Alex conducts product and taste tests to find the best options, from salad spinners to salsas.