Pin It This High Protein Italian Beef and Pasta Bake is a hearty, pizza-inspired main dish that perfectly balances comfort and nutrition. With a total time of 50 minutes and an easy difficulty rating, it is an ideal Italian-American meal for busy weeknights or a successful meal prep session. By combining extra-lean ground beef, whole wheat pasta, and a variety of vegetables, this recipe provides a satisfying high-protein option that is lower in calories without sacrificing flavor.
Pin It The secret to this bake is the savory blend of crushed tomatoes and tomato paste, seasoned with oregano, basil, and a hint of chili flakes. The result is a rich, savory sauce that coats every piece of whole wheat pasta. Topped with a blend of mozzarella and Parmesan cheese, this dish yields 6 hearty servings that are as delicious as they are nutritious.
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, 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
To successfully prepare this bake, ensure you have a large pot for the pasta, a large nonstick skillet for the beef mixture, and a 23x33 cm (9x13 inch) baking dish. Using a cheese grater for the Parmesan will help it melt more evenly over the beef and vegetable sauce. Always make sure to drain any excess fat from the beef to keep the calorie count lower.
Varianten und Anpassungen
For extra protein, stir 200 g (7 oz) low-fat cottage cheese or ricotta into the pasta mixture before baking. You can also use chickpea or lentil pasta for a gluten-free, even higher protein option. For a Mediterranean flavor twist, consider adding black olives or roasted zucchini to the vegetable mix.
Serviervorschläge
This hearty Italian beef and pasta dish is best served with a crisp green salad on the side to provide a fresh and crunchy contrast to the savory, melty pasta bake.
Pin It Please be aware that this dish contains wheat and milk, and may contain soy depending on the specific processed meat or cheese used. Always check ingredient labels to confirm allergen status. At 370 calories and 33g of protein per serving, this is a nutritious meal the whole family will love.
Questions & Answers
- → Can I make this dish ahead of time?
Absolutely. Assemble the entire dish up to 24 hours in advance, cover tightly, and refrigerate. Add 5-10 minutes to the baking time if baking cold from the refrigerator.
- → What pasta shapes work best?
Penne or rotini are ideal because their ridges and curves hold the sauce well. Macaroni or fusilli would also work nicely. Avoid long strands like spaghetti.
- → Can I freeze leftovers?
Yes, portion the cooled bake into airtight containers and freeze for up to 3 months. Thaw overnight in the refrigerator and reheat at 180°C (350°F) until hot throughout.
- → How can I increase the protein content?
Stir in 200 g of low-fat cottage cheese or ricotta before baking. Alternatively, use legume-based pasta like chickpea or lentil pasta instead of whole wheat.
- → What vegetables can I add or substitute?
Try diced zucchini, eggplant, or black olives for Mediterranean flair. Chopped kale or Swiss chard can replace spinach. Adjust cooking times as needed for harder vegetables.
- → Is this suitable for gluten-free diets?
Simply substitute the whole wheat pasta with your favorite gluten-free pasta. Chickpea or lentil pasta are excellent high-protein alternatives that also happen to be gluten-free.