High Protein Beef Pasta: A Delicious and Healthy Recipe
This High Protein Beef Pasta recipe combines lean ground beef with a hearty tomato-based sauce and your choice of pasta to create a delicious, protein-packed meal perfect for a satisfying lunch or dinner. Featuring a blend of Italian herbs, optional peas for added nutrition, and a garnish of Parmesan cheese and fresh parsley, this dish balances flavor and health with wholesome ingredients.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
- Yield: 6 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian-American
Ingredients
Scale
Meat and Aromatics
- 1 pound lean ground beef (90/10 recommended)
- 1 large onion, finely chopped
- 2 cloves garlic, minced
Tomato Sauce Base
- 1 (28 ounce) can crushed tomatoes
- 1 (15 ounce) can tomato sauce
- 1 cup beef broth
Seasonings
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon dried thyme
- 1/4 teaspoon red pepper flakes (optional)
- Salt and freshly ground black pepper to taste
Pasta and Add-ins
- 1 pound pasta of your choice (whole wheat or lentil pasta recommended)
- 1 cup frozen peas (optional)
Finishing Touches
- 1/2 cup grated Parmesan cheese
- 2 tablespoons olive oil
- 1/4 cup chopped fresh parsley (optional)
Instructions
- Brown the Ground Beef: Heat olive oil in a large pot over medium-high heat. Add the lean ground beef and cook while breaking it up with a spoon until browned, about 8-10 minutes. Once cooked, drain any excess grease to keep the dish lean.
- Sauté Onions: Add the finely chopped onion to the pot and cook for about 5 minutes, stirring frequently, until the onion becomes soft and translucent.
- Add Garlic: Stir in the minced garlic and cook for one minute until fragrant to enhance the depth of flavor.
- Combine Sauce Ingredients: Pour in the crushed tomatoes, tomato sauce, and beef broth. Stir everything together thoroughly to form the base of your sauce.
- Season the Sauce: Add dried oregano, basil, thyme, and red pepper flakes if using. Season with salt and freshly ground black pepper to your taste.
- Simmer the Sauce: Bring the sauce to a simmer, then reduce heat to low. Cover the pot and let it simmer gently for at least 30 minutes to meld the flavors, stirring occasionally. If the sauce thickens too much, add additional broth to maintain desired consistency.
- Cook the Pasta: While the sauce simmers, cook your pasta according to the package directions, adding a pinch of salt to the boiling water. Cook until al dente, then drain well.
- Incorporate Peas: Stir frozen peas into the simmering sauce and cook for a few more minutes until heated through, adding a subtle sweetness and extra texture.
- Combine Pasta and Sauce: Add the cooked pasta into the pot with the sauce, tossing everything together to evenly coat the pasta with the flavorful sauce.
- Serve: Plate the pasta and sauce mixture immediately. Garnish with grated Parmesan cheese and chopped fresh parsley if desired. For an extra spicy kick, sprinkle additional red pepper flakes on top.
Notes
- Using lean ground beef helps keep the dish healthier without sacrificing flavor.
- For a vegetarian option, substitute the beef with lentils or plant-based ground meat alternatives.
- Whole wheat or lentil pasta increases the fiber and protein content, making this meal even more nutritious.
- The sauce can be made in advance and tastes even better the next day after the flavors have melded.
- If the sauce becomes too thick during simmering, add a splash of beef broth or water to loosen it.
- Frozen peas are optional but add a nice pop of color and sweetness.
- This recipe can be doubled to serve a larger group and freezes well for meal prep.
Keywords: high protein beef pasta, healthy beef pasta, lean ground beef recipe, Italian pasta recipe, quick beef pasta, protein-packed meal
