Pin It Indulge in a comforting meal that fits your fitness goals with this High Protein Italian Beef and Pasta Bake. This hearty, pizza-inspired dish brings together lean ground beef, whole wheat penne, and a vibrant medley of vegetables, all smothered in a rich tomato sauce and topped with melty mozzarella. Perfect for busy weeknights or meal prep, it offers a satisfying way to enjoy classic Italian-American flavors without the heavy calorie count.
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By utilizing extra-lean beef and whole wheat pasta, this recipe maximizes nutrition while maintaining that signature cheesy, savory profile you crave from a pasta bake. The addition of turkey pepperoni provides that nostalgic pizza flavor with significantly less fat than traditional options.
Ingredients
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- 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
Instructions
- 1. Preheat and Boil
- Preheat your oven to 200°C (400°F). Cook the pasta in a large pot of boiling salted water until al dente. Drain and set aside.
- 2. Brown the Beef
- In a large nonstick skillet over medium heat, cook the ground beef until browned, breaking it up as it cooks. Drain any excess fat if necessary.
- 3. Sauté the Vegetables
- Add the diced onion, minced garlic, bell pepper, and sliced mushrooms to the skillet. Sauté for 5–7 minutes until the vegetables have softened.
- 4. Add Greens and Sauce
- Stir in the baby spinach and cook until wilted, about 1 minute. Add the crushed tomatoes, tomato paste, oregano, basil, chili flakes, salt, and pepper. Simmer for 5 minutes.
- 5. Combine and Assemble
- Mix the cooked pasta with the beef and vegetable sauce. Transfer the entire mixture to a lightly greased 23x33 cm (9x13 inch) baking dish.
- 6. Add Toppings and Bake
- Sprinkle the mozzarella and Parmesan cheeses evenly over the top. Arrange turkey pepperoni slices on top if using. Bake for 20 minutes until the cheese is melted and bubbly.
- 7. Finish and Serve
- Garnish with fresh basil before serving.
Zusatztipps für die Zubereitung
For an extra boost of protein and a creamier texture, stir 200 g (7 oz) of low-fat cottage cheese or ricotta into the pasta and sauce mixture before transferring it to the baking dish. Always ensure your beef is well-drained to keep the bake from becoming watery.
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Varianten und Anpassungen
To make this dish gluten-free or even higher in protein, replace the whole wheat pasta with chickpea or lentil-based pasta. For a different flavor profile, consider adding black olives or roasted zucchini to the vegetable mix.
Serviervorschläge
Serve a generous portion of this bake with a crisp side green salad to add freshness and crunch. It also pairs wonderfully with steamed broccoli or roasted asparagus for a complete, nutrient-dense meal.
Pin It This High Protein Italian Beef and Pasta Bake is a testament to how healthy eating can be both delicious and incredibly satisfying. Whether shared with family or portioned out for the week, it’s a reliable dish that hits all the right notes of comfort and nutrition.
Recipe Questions
- → Can I make this pasta bake ahead of time?
Yes, assemble the entire dish up to 24 hours in advance and refrigerate covered with foil. Bake as directed, adding 5-10 minutes to the cooking time if baking cold from the refrigerator.
- → What type of pasta works best?
Whole wheat penne or rotini hold the sauce well and add extra fiber. Chickpea or lentil pasta are excellent gluten-free alternatives that boost protein content even further.
- → How do I store leftovers?
Store cooled portions in airtight containers in the refrigerator for up to 4 days. Reheat in the microwave at 50% power or in a 350°F oven until heated through.
- → Can I freeze this pasta bake?
Yes, freeze before baking or after cooling completely. Wrap tightly in foil and plastic wrap, then freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
- → How can I increase the protein content?
Stir in 200 g low-fat cottage cheese or ricotta before baking. You can also add extra lean beef or use high-protein pasta alternatives made from legumes.
- → What vegetables can I substitute?
Zucchini, eggplant, or black olives work beautifully. For added Mediterranean flair, try roasted red peppers, artichoke hearts, or sun-dried tomatoes.
