High Protein Creamy Beef Pasta Recipe for Quick Weeknight Dinners

This high-protein creamy beef pasta is designed for busy weeknights: quick to make, packed with muscle-building protein, and satisfying without being heavy. Serve it after a tough workout or alongside a light salad — or pair it with a refreshing high-protein smoothie for a complete, recovery-friendly meal.

Why this recipe works

• Lean ground beef delivers a robust flavor and excellent protein per serving.
• A light cream sauce (made with Greek yogurt or low-fat cream) keeps the texture silky while adding extra protein.
• Short-cook pasta shapes (penne, rigatoni, or farfalle) trap the sauce for maximum taste with each bite.
• Ready in about 30 minutes, so it fits perfectly into weeknight schedules.

Ingredients (serves 4)

• 12 oz (340 g) short pasta (penne or rigatoni)
• 1 lb (450 g) lean ground beef (90% lean recommended)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 cup low-sodium beef or chicken broth
• 3/4 cup Greek yogurt (plain, 2% or nonfat) or 1/2 cup light cream
• 1/2 cup grated Parmesan cheese, plus extra for serving
• 1 cup cherry tomatoes, halved (optional)
• 2 cups fresh spinach or 1 cup frozen spinach, thawed and drained
• 1 tbsp olive oil
• 1 tsp dried oregano or Italian seasoning
• Salt and black pepper, to taste
• Red pepper flakes (optional)
• Fresh basil for garnish (optional)

Estimated protein: ~35–40 g per serving (depends on exact ingredients and portion sizes).

Quick method (30 minutes)

1. Bring a large pot of salted water to a boil and cook the pasta 1–2 minutes less than package directions so it’s al dente. Reserve 1/2 cup pasta water, then drain.
2. While the pasta cooks, heat olive oil in a large skillet over medium-high heat. Add onion and cook until translucent, about 3 minutes. Add garlic and cook 30 seconds until fragrant.
3. Add ground beef to the skillet, breaking it up with a spoon. Cook until browned and no longer pink, about 5–7 minutes. Season with oregano, salt, and pepper.
4. Stir in cherry tomatoes (if using) and cook 1–2 minutes until they soften. Pour in broth and bring to a simmer, scraping up browned bits from the pan.
5. Reduce heat to low. Remove skillet from heat briefly and stir in Greek yogurt and Parmesan until smooth. If using cream, add it directly on low heat and heat gently—do not boil to prevent curdling.
6. Add spinach and warm through until wilted. Return the skillet to low heat, toss in the cooked pasta, and add reserved pasta water a little at a time until you reach a creamy consistency. Taste and adjust seasoning.
7. Serve immediately with extra Parmesan, a sprinkle of red pepper flakes, and fresh basil.

Time-saving tips

• Use pre-chopped onions or frozen diced onions to shave minutes off prep time.
• Cook pasta in the same time you brown the beef to streamline the process.
• Leftovers reheat well; add a splash of water or milk when reheating to loosen the sauce.
• To boost protein even more, stir in a scoop of unflavored protein powder (savory-friendly) or add a can of drained white beans when you add the spinach.

Variations and swaps

• Turkey or chicken: Substitute ground turkey or chicken for lean beef to reduce saturated fat.
• Vegetarian: Replace beef with textured vegetable protein (TVP) or crumbled tempeh and use vegetable broth.
• Spice it up: Add smoked paprika, a dash of cayenne, or sliced jalapeños.
• Cheesy twist: Fold in shredded mozzarella for a melty finish.

Serving ideas

• Pair with a simple arugula salad dressed with lemon and olive oil.
• Grill vegetables on the side — especially great when you want to bulk up the plate with extra protein-friendly options like bell peppers and asparagus (high-protein grilling inspiration).
• Portion into meal-prep containers for quick lunches during the week.

Nutrition and storage

• Store in an airtight container in the refrigerator for up to 3–4 days. Reheat gently on the stove or in the microwave.
• Freeze portions (without fresh herbs or extra dairy toppings) for up to 2 months. Thaw overnight in the refrigerator before reheating.
• To lower calories: use whole-wheat pasta for more fiber, swap full-fat dairy for lower-fat alternatives, and increase the vegetable-to-pasta ratio.

Conclusion

For another variation and step-by-step guidance on a similar dish, check out the full recipe at High Protein Creamy Beef Pasta – Skinny Spatula.

High-Protein Creamy Beef Pasta: A Weeknight Game-Changer

This creamy beef pasta is designed for busy weeknights when you want something comforting, fast, and packed with protein. It combines lean ground beef, a velvety sauce, and whole-grain or legume-based pasta for extra nutrients. For a quick complete meal, pair it with a refreshing high-protein smoothie or a simple green salad.

Why this recipe works

• High in protein from lean ground beef and optionally added Greek yogurt or cottage cheese.
• Creamy texture without needing heavy cream (but you can use it if you prefer).
• One-pan or one-pot options minimize cleanup.
• Flexible: swap pastas, add veggies, or turn it into a bake.

Ingredients (serves 4)

• 1 lb (450 g) lean ground beef (90% lean or leaner)
• 8 oz (225 g) pasta (whole-wheat, chickpea, or your favorite)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 cup low-sodium beef or vegetable broth
• 1/2 cup milk (dairy or unsweetened plant milk)
• 1/2 cup plain Greek yogurt or 1/2 cup ricotta/cottage cheese
• 1 cup shredded cheddar or mozzarella (optional)
• 1 tbsp tomato paste
• 1 tsp dried oregano
• 1/2 tsp smoked paprika
• Salt and black pepper to taste
• 1–2 tbsp olive oil
• Fresh parsley or basil, chopped (for garnish)

Optional add-ins: spinach, peas, mushrooms, roasted red peppers.

Quick method (30–35 minutes)

1. Cook pasta: Bring a pot of salted water to a boil and cook pasta 2 minutes less than package directions. Reserve 1 cup pasta water, drain, and set aside.
2. Brown beef: In a large skillet over medium-high heat, heat olive oil. Add chopped onion and sauté 3–4 minutes until translucent. Add garlic 30 seconds, then add ground beef and cook until browned, breaking it up with a spoon. Drain excess fat if needed.
3. Build the sauce: Stir in tomato paste, oregano, smoked paprika, salt, and pepper. Add broth and milk, scraping up browned bits. Bring to a low simmer.
4. Combine: Add cooked pasta to the skillet. Stir in Greek yogurt (or ricotta) and 1/2 cup shredded cheese if using. If the sauce is too thick, add reserved pasta water a splash at a time until you reach the desired creaminess.
5. Finish: Taste and adjust seasoning. Stir in fresh herbs and any quick greens (spinach will wilt in the hot sauce). Serve immediately with extra cheese on top.

Tips for maximum protein and flavor

• Use lean ground beef or mix half beef, half ground turkey to boost protein and lower fat.
• Stirring in cottage cheese or Greek yogurt adds protein while keeping the sauce silky.
• Add quick-cooking veggies (peas, spinach, diced zucchini) to increase fiber and micronutrients.
• For smoky depth, swap smoked paprika for a pinch of chili flakes or a splash of Worcestershire sauce.
• If you like grilling flavors, consider incorporating some grilled vegetables or steaks — for inspiration on great protein choices for the grill, check this guide: high-protein foods that are great for grilling.

Variations

• Vegetarian: Swap beef for crumbled tempeh, firm tofu, or a lentil ragù for a plant-forward protein boost.
• One-pan baked version: After combining ingredients, top with remaining cheese and bake at 375°F (190°C) for 10–15 minutes until bubbly.
• Low-carb: Use spiralized zucchini or shirataki noodles and reduce milk, using cream cheese or mascarpone for richness.

Make-ahead and storing

• Refrigerate: Store cooled leftovers in an airtight container for up to 3 days.
• Reheat: Warm on the stove with a splash of milk or broth to restore creaminess.
• Freeze: Freeze portions (without fresh herbs) up to 2 months. Thaw overnight and reheat gently.

Nutrition notes (approximate per serving)

• Calories: ~450–600 (depends on pasta and cheese choices)
• Protein: ~30–40 g (higher if you use legume pasta or add cottage cheese)
• Tips to raise protein: choose legume-based pasta, add extra Greek yogurt, or top with a spoonful of cottage cheese.

Short grocery checklist

• Lean ground beef, pasta (whole-wheat or legume), Greek yogurt or ricotta, shredded cheese (optional), onion, garlic, broth, tomato paste, basic spices, and fresh herbs.

Conclusion

For a tested, flavorful weeknight option that’s both comforting and protein-forward, try this recipe and adapt it to your pantry and tastes. If you’d like another version or inspiration, see the original High Protein Creamy Beef Pasta – Skinny Spatula.