Save Indulge in a hearty, pizza-inspired High Protein Italian Beef and Pasta Bake that balances comfort and nutrition. This dish features lean ground beef, fiber-rich whole wheat pasta, and a vibrant medley of vegetables, all smothered in a savory tomato sauce and topped with melty cheese. Modified for high protein and lower calories, it is a satisfying meal perfect for meal prep or family dinners.
Pin it This Italian-American inspired dish is designed for those who want to enjoy the bold flavors of a pasta bake while maintaining their fitness goals. By utilizing extra-lean beef and whole wheat grains, you get all the satisfaction of a traditional casserole with improved macros.
Ingredients
- Pasta: 300 g (10.5 oz) whole wheat penne or rotini
- Beef & Vegetables: 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
- Sauce: 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
- Cheese & Toppings: 150 g (5 oz) part-skim mozzarella cheese (shredded), 30 g (1 oz) grated Parmesan cheese, 30 g (1 oz) turkey pepperoni slices (optional), 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
For extra protein, stir 200 g (7 oz) low-fat cottage cheese or ricotta into the pasta mixture before baking.
Varianten und Anpassungen
Use chickpea or lentil pasta for a gluten-free, even higher protein option. Add black olives or roasted zucchini for more Mediterranean flavor.
Serviervorschläge
Serve with a crisp green salad to add a fresh, crunchy contrast to the warm, melty pasta bake.
Pin it Whether you are hosting a family dinner or looking for a reliable meal-prep option, this High Protein Italian Beef and Pasta Bake offers a delicious way to enjoy comfort food while staying aligned with your nutritional needs.
Frequently Asked Questions
- → Can I make this gluten-free?
Yes, simply substitute the whole wheat pasta with chickpea pasta, lentil pasta, or your favorite gluten-free pasta alternative. This actually increases the protein content even further while making it suitable for gluten-free diets.
- → How long does this keep in the refrigerator?
This pasta bake stores beautifully in an airtight container in the refrigerator for up to 4-5 days. The flavors often improve after a day as they meld together. Reheat individual portions in the microwave for 2-3 minutes.
- → Can I freeze this dish?
Absolutely. Assemble the entire dish, bake it, let it cool completely, then wrap tightly in foil and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating at 180°C (350°F) until warmed through.
- → What can I substitute for turkey pepperoni?
You can use regular pepperoni, Canadian bacon, diced ham, or simply omit the cured meat entirely for a lighter version. Adding black olives or roasted vegetables provides excellent flavor alternatives without the processed meat.
- → How can I increase the protein content even more?
Stir 200g of low-fat cottage cheese or ricotta into the pasta mixture before baking. This adds approximately 15g of additional protein while creating a creamy, luxurious texture throughout the dish.
- → What vegetables work well in this bake?
Beyond the bell peppers, mushrooms, and spinach called for, try adding zucchini, eggplant, broccoli florets, or diced carrots. These all complement the Italian flavors and boost the vegetable content without overwhelming the dish.