Pin it This High Protein Italian Beef and Pasta Bake is a wholesome, pizza-inspired meal that combines the comforting flavors of melty cheese and savory beef with nutritious vegetables and whole wheat pasta. Perfectly modified for a high-protein diet, it's an easy-to-make dish that satisfies the whole family while supporting your health goals.
Pin it With a blend of lean ground beef, fresh spinach, and mushrooms, this pasta bake delivers a rich, savory experience in every bite. It’s designed to be both filling and flavorful, using crushed tomatoes and aromatic herbs like oregano and basil to create a sauce that tastes just like your favorite pizzeria specialty.
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
To ensure the best texture, cook the pasta just until it is al dente, as it will continue to soften while baking in the oven. For the ground beef, make sure to drain any excess fat after browning to keep the dish light and prevent the sauce from becoming greasy.
Varianten und Anpassungen
For an extra protein boost, stir 200 g of low-fat cottage cheese or ricotta into the pasta mixture before baking. You can also use chickpea or lentil pasta for a gluten-free option that is even higher in protein.
Serviervorschläge
Serve this hearty Italian-American bake with a crisp green salad to balance the rich tomato and cheese flavors. You can also add black olives or roasted zucchini to the vegetable mix for a more Mediterranean-inspired flavor profile.
Pin it This high-protein pasta bake is a delicious and satisfying way to enjoy classic Italian flavors while staying on track with your nutritional goals. It's the perfect solution for a hearty family dinner or healthy weekly meal prep.
Recipe Questions & Answers
- → Can I freeze this pasta bake?
Yes, assemble the entire dish before baking and wrap tightly. Freeze for up to 3 months. Thaw overnight in the refrigerator and bake as directed, adding about 10 extra minutes if needed.
- → What pasta works best for this bake?
Whole wheat penne or rotini holds sauce well and adds fiber. For gluten-free options, try chickpea or lentil pasta, which also increases protein content significantly.
- → How can I make this even higher in protein?
Stir 200 g low-fat cottage cheese or ricotta into the pasta mixture before baking. You can also add extra lean ground beef or use high-protein pasta alternatives.
- → Can I make this vegetarian?
Replace the ground beef with plant-based crumbles or extra vegetables like zucchini, eggplant, and more mushrooms. Add lentils or white beans for protein to maintain the nutritional profile.
- → What can I serve alongside this bake?
A crisp green salad with vinaigrette balances the richness. Roasted vegetables or steamed broccoli also complement the dish well. Garlic bread makes for a more indulgent meal.
- → How long will leftovers keep in the refrigerator?
Store in an airtight container for up to 4 days. Reheat individual portions in the microwave or cover the baking dish with foil and warm in a 180°C (350°F) oven until heated through.