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- 8 oz whole grain pasta (preferably high-protein variety) - 1 lb lean ground beef (90% lean) - 1 medium onion, chopped - 2 cloves garlic, minced - 1 can (15 oz) diced tomatoes (with herbs) - 1 cup low-sodium beef broth - 1 cup spinach, shredded - 1 teaspoon Italian seasoning - ½ teaspoon red pepper flakes (optional) - Salt and pepper to taste - ½ cup grated Parmesan cheese (for serving) - Fresh basil leaves (for garnish) - Whole grain pasta: This pasta is high in fiber. It keeps you full longer and aids digestion. - Lean ground beef: It is rich in protein. This helps build muscles and keeps you strong. - Onion: Packed with vitamins and minerals, onions add flavor and nutrients. - Garlic: Known for its health benefits, garlic boosts your immune system. - Diced tomatoes: Tomatoes are rich in antioxidants. They support heart health and skin health. - Low-sodium beef broth: This adds flavor without too much salt. It keeps the dish healthy. - Spinach: High in iron and vitamins, spinach adds color and nutrients. - Italian seasoning: This mix brings great taste. It enhances the overall flavor of the dish. - Red pepper flakes: Optional for those who enjoy a kick. They can boost metabolism. - Parmesan cheese: This cheese adds creaminess and flavor. A little goes a long way! - Basil leaves: Fresh basil adds a bright taste. It makes the dish look lovely. - Pasta: Use gluten-free pasta for a gluten-free option. - Ground beef: Swap for turkey or plant-based meat for lower fat or vegan needs. - Broth: Vegetable broth can replace beef broth in vegetarian meals. - Spinach: Kale or Swiss chard can be used instead of spinach. - Parmesan cheese: Nutritional yeast works well for a dairy-free alternative. This recipe is flexible. You can mix and match these ingredients to suit your taste and dietary needs. Enjoy crafting your high-protein beef pasta! {{ingredient_image_1}} Start by filling a large pot with water. Add a good amount of salt to the water. Bring it to a boil over high heat. Once boiling, add the 8 oz of whole grain pasta. Cook it according to the package instructions until it is al dente, which usually takes about 8-10 minutes. Drain the pasta in a colander and set it aside for later. Next, take a large skillet and heat it over medium heat. Add 1 lb of lean ground beef to the skillet. Use a spoon to break the beef apart as it cooks. Cook for about 5-7 minutes until it is browned and fully cooked. If there is extra fat, drain it off carefully to keep the dish lean. Add the chopped onion and minced garlic to the skillet with the browned beef. Sauté them together for about 3-4 minutes. The onion should turn translucent, and the garlic will smell great. Now, pour in the can of diced tomatoes and 1 cup of low-sodium beef broth. Stir in 1 teaspoon of Italian seasoning and add red pepper flakes if you like some heat. Bring this mixture to a gentle simmer and let it cook for about 5 minutes. Stir in the shredded spinach, allowing it to wilt for about 2-3 minutes. Season with salt and pepper to taste. Finally, add the cooked pasta to the skillet. Toss everything together until the pasta is well coated with the beef and sauce mixture. To serve, divide the high-protein beef pasta among plates or bowls. Top each serving with grated Parmesan cheese and garnish with fresh basil leaves. Enjoy this tasty and filling meal! To make your high-protein beef pasta shine, follow these tips: - Choose Quality Beef: Use lean ground beef with at least 90% lean content. This keeps your dish hearty yet healthy. - Cook Pasta Al Dente: Follow package directions to achieve the right texture. Al dente pasta holds up better in the sauce. - Sauté Aromatics: Sauté the onion and garlic until soft. This adds sweet, rich flavors to your dish. - Season Well: Use salt and pepper generously. Balance the flavors for a tasty meal. Avoid these common pitfalls when making your pasta: - Overcooking Pasta: Don’t let your pasta get mushy. Monitor the cooking time closely. - Skipping the Sauté: Don’t skip sautéing your aromatics. This step builds flavor in the dish. - Ignoring Texture: Mix your pasta and sauce well. This ensures every bite is flavorful and satisfying. Want to take your dish up a notch? Try these enhancements: - Add Fresh Herbs: Use basil or parsley for a fresh kick. They brighten the dish instantly. - Incorporate Cheese: Add more cheese, like mozzarella, for a creamier texture. - Experiment with Spices: Try adding oregano or thyme for a different taste. Adjust the heat with more red pepper flakes if you like it spicy. Pro Tips Choose the Right Pasta: Opt for high-protein whole grain pasta to boost the nutritional value and enhance the dish's texture. Flavor Boost: Sauté the garlic until fragrant but not browned to avoid bitterness, enhancing the overall flavor of the dish. Veggie Variations: Feel free to add other vegetables like bell peppers or zucchini for added nutrition and flavor. Make it Ahead: This dish can be made in advance and reheated, making it perfect for meal prep or busy weeknights. {{image_2}} You can easily make a gluten-free version of this recipe. Simply swap the whole grain pasta with gluten-free pasta made from rice, quinoa, or lentils. These options still pack a protein punch. They also bring a nice texture to the dish. Always check labels to ensure they are truly gluten-free. To create a vegetarian version, replace the lean ground beef with lentils or chickpeas. Both options are high in protein and give the dish a hearty feel. You can also use plant-based meat substitutes. Look for options that are low in sodium and high in protein. Additionally, keep the other ingredients the same for a rich flavor. Feel free to get creative with vegetables! You can add bell peppers, zucchini, or mushrooms. These veggies add color and nutrients. For sauces, try a marinara or a creamy Alfredo. Both can change the dish’s flavor and texture. You can also mix in fresh herbs like parsley or thyme for added aroma. To keep your leftover high-protein beef pasta fresh, follow these steps: - Allow the pasta to cool to room temperature. - Transfer it to an airtight container. - Store it in the fridge for up to three days. This method helps maintain taste and texture for your next meal. When reheating your beef pasta, you want to keep it tasty. Here’s how: - Place the pasta in a skillet over medium heat. - Add a splash of beef broth or water to prevent drying. - Stir occasionally until heated through. You can also use the microwave; just cover it and heat in short bursts, stirring in between. If you want to save your beef pasta for later, freezing is a great option. Here’s how: - Portion the pasta into freezer-safe bags or containers. - Remove as much air as possible before sealing. - Label the bags with the date. You can freeze it for up to three months. To use, thaw in the fridge overnight and reheat as mentioned above. This beef pasta is high in protein mainly due to the lean ground beef and whole grain pasta. Lean ground beef has about 22 grams of protein per 3-ounce serving. Whole grain pasta also adds protein, especially if you choose a high-protein variety. Together, they create a filling dish that helps build muscle and keeps you satisfied. Yes, you can use different types of pasta. Regular pasta works, but whole grain or high-protein pasta is best for added nutrition. Consider gluten-free pasta if you have a gluten allergy. Just make sure to cook it according to the package instructions for the best texture. To spice up this dish, add more red pepper flakes or fresh chili peppers. You can also include hot sauce while cooking. Adjust the spice level to your taste. Start small, then add more if you like it hotter. This will give your beef pasta a nice kick! Yes, this recipe is great for meal prep. It keeps well in the fridge for up to four days. Just store it in airtight containers. You can heat it easily in the microwave or on the stove when you're ready to eat. This makes it a perfect option for busy weekdays! This blog post covered high-protein beef pasta in detail. We explored key ingredients and their nutrition. I provided step-by-step cooking instructions for easy meal prep. Tips helped you avoid mistakes and add flavor. We also looked at variations for gluten-free and vegetarian diets. Finally, we discussed how to store and reheat leftovers. In short, high-protein beef pasta can fit any plate. Enjoy making it your own!

High-Protein Beef Pasta

A delicious and nutritious pasta dish packed with protein from lean beef and whole grain pasta.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course
Cuisine Italian
Servings 4
Calories 400 kcal

Ingredients
  

  • 8 oz whole grain pasta (preferably high-protein variety)
  • 1 lb lean ground beef (90% lean)
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 can (15 oz) diced tomatoes (with herbs)
  • 1 cup low-sodium beef broth
  • 1 cup spinach, shredded
  • 1 teaspoon Italian seasoning
  • 0.5 teaspoon red pepper flakes (optional)
  • to taste Salt and pepper
  • 0.5 cup grated Parmesan cheese (for serving)
  • to taste Fresh basil leaves (for garnish)

Instructions
 

  • In a large pot, bring salted water to a boil. Add the whole grain pasta and cook according to package instructions until al dente. Drain and set aside.
  • In a large skillet over medium heat, add the lean ground beef. Cook for about 5-7 minutes, breaking it apart with a spoon until browned and fully cooked. Drain excess fat if necessary.
  • Add the chopped onion and minced garlic to the skillet with the beef. Sauté for about 3-4 minutes until the onion becomes translucent and the garlic is fragrant.
  • Pour in the diced tomatoes (with juice) and low-sodium beef broth. Stir in the Italian seasoning and red pepper flakes (if using). Bring the mixture to a simmer and let it cook for about 5 minutes.
  • Stir in the shredded spinach and let it wilt into the sauce for about 2-3 minutes. Season with salt and pepper to taste.
  • Add the cooked pasta to the skillet, tossing everything together until the pasta is well coated with the beef and sauce mixture.
  • Divide the high-protein beef pasta among plates or bowls. Sprinkle each serving with grated Parmesan cheese and garnish with fresh basil leaves.

Notes

Use high-protein pasta for an extra boost of protein.
Keyword beef, healthy, high protein, pasta