This high protein creamy beef pasta is a simple, satisfying meal that comes together quickly on busy weeknights. Ground beef cooked with a touch of garlic and onions creates a flavorful base, while a rich and creamy sauce coats the pasta perfectly. The combination of tender pasta and hearty beef makes this dish both filling and comforting.
I love making this recipe because it hits the right balance between easy and delicious. When I’m short on time but still want something warm and nourishing, this pasta never lets me down. Adding a generous sprinkle of cheese on top makes it extra tasty, and I sometimes toss in some spinach or peas for a bit of green without much fuss.
For serving, I like to pair it with a simple side salad or some steamed veggies to keep the meal balanced. Leftovers reheat well, so it’s also a great option for lunch the next day. This creamy beef pasta quickly became one of my go-to weeknight dinners because it’s hearty, crowd-pleasing, and comes together in no time.
Key Ingredients & Substitutions
Ground beef: Using lean beef (90% lean) keeps the protein high without extra fat. For a lighter option, try ground turkey or chicken—still tasty and high in protein.
Whole wheat pasta: Whole wheat adds fiber and nutrition, but feel free to swap with chickpea or lentil pasta for even more protein and a gluten-free option.
Cottage cheese or Greek yogurt: These boost creaminess and protein without heavy cream. Greek yogurt adds tang, while cottage cheese melts into a smooth sauce. Sour cream works too but has less protein.
Parmesan cheese: Adds depth and saltiness. If you want, you can try Pecorino Romano or Asiago as alternatives.
How Do You Make the Creamy Sauce Without It Getting Lumpy?
The key is to gently warm the dairy ingredients so they blend smoothly into the sauce:
- Add low-fat milk first to the beef and tomato mix, stirring well as it heats.
- Stir in cottage cheese or Greek yogurt off the heat or on very low heat to prevent curdling.
- Keep stirring slowly until the cheese melts and the sauce becomes creamy.
- If lumps form, whisk the sauce or use a blender briefly to smooth it out.
Don’t rush—slow, gentle heat and continuous stirring help keep the sauce nice and creamy every time.
Equipment You’ll Need
- Large pot – for boiling pasta quickly and evenly.
- Large skillet or sauté pan – perfect for browning the beef and cooking the sauce in one pan.
- Wooden spoon or spatula – great for stirring ground beef and sauce without scratching your pan.
- Colander – to drain the pasta easily after cooking.
- Grater – to shred fresh Parmesan cheese for topping.
Flavor Variations & Add-Ins
- Swap ground beef for ground turkey or chicken for a leaner protein option that’s just as tasty.
- Add spinach or kale in the last few minutes of cooking for a boost of greens and vitamins.
- Mix in sun-dried tomatoes to add tangy sweetness and extra depth to the sauce.
- Use shredded mozzarella or cheddar instead of Parmesan for a different cheesy flavor.
How to Make High Protein Creamy Beef Pasta
Ingredients You’ll Need:
Pasta and Beef:
- 8 oz whole wheat rotini pasta (or your preferred pasta)
- 1 lb lean ground beef (90% lean for higher protein, less fat)
Veggies and Flavor:
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup canned diced tomatoes (with juices)
- 1 tsp dried Italian seasoning
- Salt and freshly ground black pepper, to taste
- Fresh parsley, chopped, for garnish
Creamy Sauce Ingredients:
- 1 cup low-fat cottage cheese or Greek yogurt (for creaminess and protein)
- ½ cup grated Parmesan cheese, plus extra for garnish
- ½ cup low-fat milk
- 1 tbsp olive oil
Time You’ll Need:
This meal comes together in about 25-30 minutes. You’ll spend around 10 minutes prepping and cooking the pasta, and about 15-20 minutes browning the beef and finishing the creamy sauce. It’s quick, tasty, and perfect for a weeknight dinner!
Step-By-Step Instructions:
1. Cook the Pasta:
Bring a large pot of salted water to a boil. Add the pasta and cook according to package directions until al dente. Drain and set aside for later.
2. Sauté the Aromatics and Brown the Beef:
Heat the olive oil in a large skillet over medium heat. Add the chopped onion and cook until it’s soft and translucent, about 3-4 minutes. Stir in the minced garlic and cook for another 30 seconds until you can smell the aroma. Add the ground beef, breaking it apart with a spoon, and cook until browned and no longer pink, about 6-8 minutes. Drain any extra fat if needed.
3. Add Tomatoes and Seasonings:
Stir in the diced tomatoes along with their juices, Italian seasoning, salt, and pepper. Lower the heat and let everything simmer together for about 5 minutes to deepen the flavors.
4. Make the Creamy Sauce:
Lower the heat to low and add the milk and cottage cheese or Greek yogurt. Stir gently until the mixture warms through and becomes creamy, about 3 minutes. Mix in the grated Parmesan cheese, stirring until everything is well combined and smooth.
5. Combine Pasta and Sauce:
Toss the cooked pasta into the creamy beef sauce until every piece is nicely coated. Let it warm together for a minute or two.
6. Serve and Garnish:
Serve your creamy beef pasta hot, topped with chopped fresh parsley and extra Parmesan cheese if you like. Enjoy this delicious and protein-packed dinner!
Can I Use Frozen Ground Beef for This Recipe?
Yes, you can! Just make sure to fully thaw the ground beef in the refrigerator overnight before cooking. This ensures it cooks evenly and safely.
Can I Substitute the Cottage Cheese or Greek Yogurt?
Absolutely! You can use sour cream or cream cheese if you prefer, but keep in mind these will change the protein content and creaminess slightly.
How Should I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat gently on the stove or microwave, stirring occasionally until warmed through.
Can I Add Vegetables to This Pasta?
Definitely! Spinach, peas, or chopped bell peppers work great and can be added during the last few minutes of cooking to keep the meal balanced and nutritious.
