High Protein Creamy Beef Pasta – Quick Weeknight Dinner Favorite

Introduction

This high-protein creamy beef pasta is the perfect answer to busy weeknights when you want something hearty, satisfying, and ready in under 30 minutes. Packed with lean ground beef, tender pasta, and a velvety, protein-rich cream sauce, it delivers comforting flavor without the extra time or dishes.

It’s an ideal one-pan or one-pot meal, designed for maximum flavor and minimum fuss. Whether you’re feeding a family, meal prepping for the week, or just craving creamy pasta with a protein boost — this dish checks all the boxes.

Ingredients Overview

Here’s what makes this dish flavorful, filling, and protein-packed:

Pasta: Choose a short shape like penne, rotini, or whole wheat rigatoni for maximum sauce cling. Chickpea or lentil pasta boosts protein even further.
Lean Ground Beef: Use 90–93% lean for high protein with less fat. Ground turkey or chicken can be substituted for a lighter version.
Garlic & Onion: Build aromatic base flavor. Use fresh or powdered versions in a pinch.
Tomato Paste: Adds richness, umami, and depth to the creamy sauce.
Low-Sodium Beef Broth: Helps loosen the sauce and deepen the beef flavor.
Plain Greek Yogurt or Cottage Cheese: High-protein swaps for heavy cream that still create a rich, creamy texture.
Shredded Parmesan or Cheddar: Melts into the sauce for extra creaminess and flavor. Optional, but delicious.
Olive Oil: For sautéing the aromatics and beef.
Salt, Pepper, Italian Seasoning: Classic flavor enhancers.

Ingredient Tips:

High Protein Pasta Options: Look for chickpea pasta, red lentil pasta, or protein-enriched wheat pasta for 15–20g protein per serving.
Dairy-Free: Use cashew cream or a protein-rich plant-based yogurt.
Add Veggies: Throw in spinach, mushrooms, or bell peppers for added fiber and nutrients.

Step-by-Step Instructions

1. Cook the Pasta

Boil pasta in salted water according to package directions. Reserve ½ cup pasta water before draining.

Set pasta aside while you make the sauce.

2. Brown the Beef

In a large skillet over medium heat, heat 1 tablespoon olive oil.

Add 1 pound lean ground beef. Break it up with a wooden spoon and cook until browned and cooked through, about 6–7 minutes.

Drain any excess fat if necessary.

3. Add Aromatics

Stir in:

1 small diced onion
2 cloves minced garlic

Cook for 2–3 minutes, until softened and fragrant.

Add:

2 tablespoons tomato paste
½ teaspoon salt
½ teaspoon black pepper
1 teaspoon Italian seasoning

Stir to combine and cook for 1–2 minutes to caramelize the tomato paste slightly.

4. Create the Creamy Base

Lower the heat. Stir in:

½ cup low-sodium beef broth
½ cup plain Greek yogurt or blended cottage cheese
¼ cup shredded Parmesan or cheddar cheese (optional)

Stir until fully combined and smooth. Add reserved pasta water as needed to loosen the sauce.

5. Add Pasta and Serve

Toss cooked pasta into the skillet. Stir until all the noodles are coated in the creamy beef sauce.

Taste and adjust seasoning if needed. Serve hot, garnished with extra cheese or chopped parsley.

Optional Add-Ins:

Handful of baby spinach (stir in at the end)
Crushed red pepper flakes for heat
Diced tomatoes or roasted red peppers for flavor and color

Tips, Variations & Substitutions

Time-Saving Tips:

Chop onions and garlic while pasta cooks to streamline prep.
Use pre-cooked pasta or leftover meat for even faster assembly.

Make It Lighter:

Swap ground beef for lean ground turkey or chicken.
Use low-fat Greek yogurt and skip added cheese.

Flavor Upgrades:

Add a splash of Worcestershire sauce or balsamic vinegar for depth.
Mix in a spoonful of Dijon mustard for tangy contrast.

High Protein Swaps:

Use protein pasta (like Banza or Barilla Protein+).
Add white beans or lentils with the beef for plant-based protein.
Sprinkle hemp hearts or nutritional yeast for a protein and flavor boost.

Serving Ideas & Occasions

This creamy beef pasta is a full meal on its own, but you can round it out with:

Simple green salad with balsamic vinaigrette
Steamed broccoli or roasted asparagus
Garlic toast or crusty sourdough on the side

Great for:

Busy weeknight dinners
Meal prep (stores well and reheats beautifully)
Family-friendly meals — even picky eaters love it
Post-workout recovery thanks to protein + carbs

Nutritional & Health Notes

With lean beef, high-protein dairy, and your choice of pasta, this dish can easily deliver:

30–40g protein per serving
Balanced macros with complex carbs and moderate fat
Low sugar, high fiber if using whole wheat or legume-based pasta

Make it even more nutritious with added vegetables or by using low-sodium ingredients.

Estimated per serving (with protein pasta + Greek yogurt):

Calories: ~450–500
Protein: 35–40g
Carbs: 30–40g
Fat: 15–18g
Fiber: 5–8g

FAQs

Q1: Can I make this recipe ahead of time?
Yes! It keeps well in the fridge for up to 4 days. Reheat gently with a splash of broth or milk to revive the sauce.

Q2: Can I freeze creamy beef pasta?
Yes. Let it cool completely and freeze in airtight containers. Thaw overnight and reheat on the stovetop or microwave.

Q3: What’s the best pasta for this recipe?
Short shapes like penne, fusilli, or rotini work best. Protein pasta adds even more nutritional value.

Q4: Can I make it without dairy?
Yes. Use unsweetened dairy-free yogurt or blended tofu for creaminess. Add nutritional yeast for cheesy flavor.

Q5: How do I avoid curdling the Greek yogurt?
Lower the heat before adding it and stir it in slowly. You can also temper it with a bit of warm broth before mixing.

Q6: Can I double the recipe for meal prep?
Absolutely. It doubles easily — just use a large enough skillet or pot and adjust seasoning to taste.

Q7: Is this recipe kid-friendly?
Yes! It’s creamy, cheesy, and mild. Skip the red pepper flakes and use their favorite pasta shape to make it even more appealing.