High Protein Italian Beef Pasta

A hearty, pizza-inspired pasta bake featuring lean beef, whole wheat pasta, and plenty of vegetables, all topped with melty cheese. This High Protein Italian Beef and Pasta Bake is modified for high protein and lower calories, making it a satisfying dish perfect for meal prep or family dinners.

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This recipe focuses on nutrient-dense ingredients like extra-lean ground beef and a variety of vegetables including spinach, red bell peppers, and mushrooms. By using whole wheat pasta and part-skim mozzarella, you get all the flavor of a classic Italian-American dish with a better nutritional profile.

Ingredients

• 300 g (10.5 oz) whole wheat penne or rotini
• 450 g (1 lb) extra-lean ground beef
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 100 g (3.5 oz) mushrooms, sliced
• 100 g (3.5 oz) baby spinach
• 700 ml (24 oz) canned crushed tomatoes
• 2 tbsp tomato paste
• 1 tsp dried oregano
• 1 tsp dried basil
• ½ tsp chili flakes (optional)
• Salt and freshly ground black pepper, to taste
• 150 g (5 oz) part-skim mozzarella cheese, shredded
• 30 g (1 oz) grated Parmesan cheese
• 30 g (1 oz) turkey pepperoni slices (optional, for pizza flavor)
• Fresh basil, for garnish (optional)

Instructions

Step 1

Preheat oven to 200°C (400°F).

Step 2

Cook pasta in a large pot of boiling salted water until al dente. Drain and set aside.

Step 3

In a large nonstick skillet over medium heat, cook the ground beef until browned, breaking it up as it cooks. Drain excess fat if needed.

Step 4

Add onion, garlic, bell pepper, and mushrooms to the skillet. Sauté for 5–7 minutes until softened.

Step 5

Stir in spinach and cook until wilted, about 1 minute.

Step 6

Add crushed tomatoes, tomato paste, oregano, basil, chili flakes, salt, and pepper. Simmer for 5 minutes, allowing flavors to meld.

Step 7

Combine the cooked pasta with the beef and vegetable sauce mixture.

Step 8

Transfer the mixture to a lightly greased 23x33 cm (9x13 inch) baking dish.

Step 9

Sprinkle mozzarella and Parmesan evenly over the top. Arrange turkey pepperoni slices if using.

Step 10

Bake for 20 minutes, until cheese is melted and bubbly.

Step 11

Garnish with fresh basil before serving, if desired.

Zusatztipps für die Zubereitung

Using a high-quality cheese grater to shred your mozzarella ensures it melts evenly across the bake. For efficiency, use a large nonstick skillet that can comfortably hold both the meat and the bulk of the vegetables, and ensure you use a 23x33 cm baking dish to achieve the perfect depth for the pasta layers.

Varianten und Anpassungen

For even more protein, you can stir 200 g (7 oz) of low-fat cottage cheese or ricotta into the pasta mixture before it goes into the oven. If you have dietary restrictions, use chickpea or lentil pasta for a gluten-free and higher protein alternative. You can also add black olives or roasted zucchini for a Mediterranean twist. Always check ingredient labels for allergens like wheat or milk.

Serviervorschläge

This hearty bake is best served with a crisp green salad on the side to provide a fresh contrast to the melty cheese. With 370 calories and 33 grams of protein per serving, it stands as a complete and balanced meal for any night of the week.

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This High Protein Italian Beef and Pasta Bake is a simple, effective way to enjoy classic Italian-American comfort food while hitting your nutritional targets. It is sure to become a staple in your rotation of healthy family dinners.

Recipe Questions & Answers

→ Can I make this pasta bake gluten-free?

Yes, simply substitute chickpea pasta or lentil pasta for the whole wheat pasta. These alternatives actually increase protein content further while making the dish gluten-free.

→ How long can I store leftovers?

Store in an airtight container in the refrigerator for 3-4 days. Reheat individual portions in the microwave for 2-3 minutes or warm the entire dish at 180°C (350°F) for 15-20 minutes until heated through.

→ Can I freeze this pasta bake?

Absolutely. Assemble the dish, wrap tightly with foil and plastic wrap, and freeze for up to 3 months. Thaw overnight in the refrigerator before baking, or bake from frozen at 180°C (350°F) for 45-50 minutes.

→ What can I serve with this bake?

A crisp green salad with vinaigrette balances the richness. Roasted vegetables like broccoli or zucchini also complement well. Garlic bread is always a hit for extra carb-lovers in the family.

→ How can I add more protein?

Stir 200g (7 oz) low-fat cottage cheese or ricotta into the pasta mixture before baking. This adds creaminess plus an extra 10-12g protein per serving. You can also use a higher protein pasta variety.