When Tuesday nights turn chaotic between homework battles and soccer practice, I need dinner on the table fast. This High Protein Creamy Beef Pasta has become my secret weapon, delivering 25 grams of protein per serving without any complicated steps or hard-to-find ingredients.
Table of Contents
Ingredients for High Protein Creamy Beef Pasta
I keep these ingredients stocked because this recipe rescues our weeknight dinners more often than I’d like to admit. The Greek yogurt trick creates an incredibly creamy sauce without any heavy cream, and it’s a technique I use constantly now.
- 8 oz penne pasta (or any short pasta shape you have)
- 1 tablespoon salt (for pasta water)
- 1 lb lean ground beef (I use 93/7 for the best protein-to-fat ratio)
- 1 medium onion, chopped
- 2 cloves garlic, minced (fresh makes a noticeable difference)
- 1 can (15 oz) diced tomatoes with juices (San Marzano when available)
- 1 cup low-sodium beef broth
- 1/2 cup plain Greek yogurt (full-fat creates the creamiest texture, in my experience)
- 1/4 cup grated Parmesan cheese (I recommend grating from a block for better flavor)
- 1 tablespoon Italian seasoning
- Salt and pepper to taste
- Fresh basil or parsley for garnish (whatever’s growing on my windowsill)
- 2 tablespoons olive oil (for cooking)
Step-by-Step Instructions
I recommend starting your pasta water first so everything finishes at the same time. This simple timing trick has saved me from reheating pasta countless times.
Step 1: Bring a large pot of water to a boil and add 1 tablespoon of salt. Cook the penne according to package directions until al dente (tender but still slightly firm when you bite it), about 10-12 minutes. Before draining, scoop out 1/2 cup of the starchy pasta water and set aside. Then drain the pasta.
Step 2: While the pasta cooks, heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the chopped onion and cook for 3-4 minutes, stirring occasionally, until it becomes translucent and soft. Stir in the minced garlic and cook for another 30-60 seconds until fragrant but not browned, as burnt garlic tastes bitter.
Step 3: Add the ground beef to the skillet, breaking it up with a wooden spoon or spatula as it cooks. Continue cooking for 5-7 minutes until the beef is completely browned with no pink remaining. If you notice excess fat pooling in the pan, carefully drain it off before continuing.
Step 4: Stir in the diced tomatoes with their juices, beef broth, and Italian seasoning. Bring the mixture to a gentle simmer and let it bubble for 3-4 minutes to blend the flavors. The sauce should reduce slightly and smell incredible. You’ll know it’s ready when the sauce lightly coats the back of a spoon.
Step 5: This step is crucial: Remove the skillet from heat and let it cool for about 1 minute. Adding Greek yogurt to a piping hot pan can cause it to separate and look grainy. Once slightly cooled, stir in the Greek yogurt and Parmesan cheese until the sauce becomes smooth and creamy. Taste and season with salt and pepper as needed.
Step 6: Add the cooked pasta to the skillet and toss everything together until the pasta is well coated with the creamy beef sauce. If the sauce seems too thick, add the reserved pasta water a splash at a time until you reach your desired consistency. Garnish with freshly chopped basil or parsley before serving.
Perfect Pairings for High Protein Creamy Beef Pasta
This rich, creamy pasta pairs beautifully with lighter sides that add freshness and crunch to balance each bite.
Garlic Bread: Crusty garlic bread is perfect for soaking up every bit of that creamy sauce, and the contrast between the soft pasta and crunchy bread makes each bite more interesting.
Caesar Salad: The crisp romaine and sharp Parmesan dressing complement the richness of the pasta while adding freshness and satisfying crunch to your plate.
Roasted Vegetables: Roasted broccoli or green beans add color, nutrition, and a slightly charred flavor that plays nicely against the creamy sauce. Try pairing with a broccoli-based dish for inspiration.
Simple Green Salad: A crisp green salad with tangy vinaigrette cuts through the creaminess and provides a refreshing contrast.
Steamed Spinach: Quick-steamed spinach with a squeeze of lemon brings additional nutrients and a bright, clean taste that lightens the overall meal, similar to spinach-forward pasta dishes.
Storing and Enjoying Leftovers
Store any leftovers in an airtight container in the refrigerator for up to 3 days. The pasta tends to absorb sauce as it sits, which actually makes the flavors even more concentrated.
When reheating, add a splash of water or broth to the pasta and warm it gently on the stovetop over medium-low heat, stirring frequently. You can also microwave individual portions, but add a tablespoon of water and cover the dish loosely to prevent drying out. I don’t recommend freezing this dish as the Greek yogurt-based sauce can separate and become grainy when thawed.
This pasta works wonderfully for meal prep. I often make a double batch on Sunday and portion it into containers for quick lunches throughout the week. You can also customize each serving by adding different vegetables or adjusting the protein based on your family’s needs.
FAQs
Can I use a different type of pasta?
Absolutely! Any short pasta shape works beautifully here. I’ve made this with rigatoni, rotini, and even shells. Just follow the cooking time on your package and you’re set.
What if I don’t have Greek yogurt?
You can substitute sour cream for a similar creamy texture, though it won’t pack quite as much protein. Regular plain yogurt works in a pinch but may be thinner.
How can I make this spicier?
Add red pepper flakes when you cook the garlic, or stir in a splash of hot sauce when you add the Greek yogurt. I usually start with 1/4 teaspoon of red pepper flakes and adjust from there.
High Protein Creamy Beef Pasta
Ingredients
Equipment
Method
- Bring a large pot of water to a boil and add 1 tablespoon of salt. Cook the penne according to package directions until al dente, about 10-12 minutes. Before draining, scoop out 1/2 cup of the starchy pasta water and set aside. Then drain the pasta.
- While the pasta cooks, heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the chopped onion and cook for 3-4 minutes, stirring occasionally, until translucent and soft. Stir in the minced garlic and cook for another 30-60 seconds until fragrant but not browned.
- Add the ground beef to the skillet, breaking it up with a wooden spoon or spatula as it cooks. Continue cooking for 5-7 minutes until completely browned with no pink remaining. If excess fat pools in the pan, carefully drain it off.
- Stir in the diced tomatoes with their juices, beef broth, and Italian seasoning. Bring to a gentle simmer and cook for 3-4 minutes to blend flavors. The sauce should reduce slightly and lightly coat the back of a spoon.
- Remove the skillet from heat and let cool for about 1 minute. This prevents the Greek yogurt from separating. Stir in the Greek yogurt and Parmesan cheese until smooth and creamy. Taste and season with salt and pepper as needed.
- Add the cooked pasta to the skillet and toss until well coated with the creamy beef sauce. If the sauce seems too thick, add reserved pasta water a splash at a time until desired consistency is reached. Garnish with freshly chopped basil or parsley before serving.
Notes
