High Protein Creamy Beef Pasta: A Quick and Nourishing Weeknight Dinner

Picture this: It’s a busy weeknight. You’ve just come home from a long day, and the last thing you want to do is spend hours in the kitchen. But you’re craving something cozy, hearty, and nourishing a meal that feels indulgent yet supports your goals. That’s where this High Protein Creamy Beef Pasta comes in.

This dish is the best of both worlds: juicy lean ground beef, tender penne pasta, and a creamy tomato-Parmesan sauce that’s made lighter (and higher in protein) with Greek yogurt instead of heavy cream. The result? A pasta dish that tastes like comfort food but leaves you feeling fueled, not sluggish.

Whether you’re cooking for your family, meal prepping for the week, or just need a fast dinner after the gym, this recipe delivers on all fronts. And the best part? It comes together in just about 30 minutes with simple ingredients you probably already have in your pantry.

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Why You’ll Love This Recipe

• Protein-packed – Over 35 grams of protein per serving, thanks to lean beef and Greek yogurt.
• Creamy but lighter – All the richness of Alfredo-style pasta, without the heavy cream.
• Family-friendly – Mild Italian herbs and cheesy goodness kids and adults both enjoy.
• Quick and easy – From pantry to table in under 30 minutes.
• Versatile – Easily customizable with different proteins, pasta shapes, or added veggies.
• Meal prep ready – Stores and reheats beautifully, making it perfect for busy weeks.

FOR MORE RECIPES:

• Crock Pot Chicken Pot Pie
• Shrimp Caesar Salad
• Cheesy French Onion Meatballs
• Creamy Rotel Pasta & Ground Beef
• Cheesy Cajun Garlic Butter Steak with Creamy Rigatoni
• Creamy Chicken Broccoli Alfredo Pasta Recipe

Ingredients Breakdown

Here’s everything you’ll need to make this delicious pasta:

Protein & Pasta

• 1 lb lean ground beef (90% lean or higher) – Provides hearty flavor and keeps it high in protein without being too greasy.
• 8 oz penne pasta – Holds the sauce well; other short pastas like rotini or rigatoni also work.

Aromatics & Flavor Base

• 1 medium onion, chopped – Adds sweetness and depth to the sauce.
• 2 cloves garlic, minced – Brings warmth and a classic Italian flavor.
• 1 can (15 oz) diced tomatoes, with juices – Adds acidity and body.
• 1 cup low-sodium beef broth – Builds a rich, savory base.
• 1 tablespoon Italian seasoning – A blend of oregano, basil, thyme, and rosemary.
• Salt and black pepper, to taste – Essential for balance.

Creamy Elements & Cheese

• ½ cup plain Greek yogurt – Adds creaminess and protein, replacing heavy cream.
• ¼ cup grated Parmesan cheese – Adds salty, nutty richness.

Cooking & Garnish

• 2 tbsp olive oil – For sautéing.
• Fresh basil or parsley, chopped – For garnish and freshness.

Tools & Equipment Needed

• Large pot (for boiling pasta)
• Large skillet or sauté pan
• Wooden spoon or spatula
• Measuring cups & spoons
• Knife & cutting board

Step-by-Step Instructions

Step 1 – Cook the Pasta

Bring a large pot of salted water to a rolling boil. Add penne pasta and cook until al dente (about 9–11 minutes). Drain and set aside.

💡 Pro Tip: Don’t rinse the pasta—its starchy surface helps the sauce cling better.

Step 2 – Brown the Beef

While the pasta cooks, heat olive oil in a large skillet over medium-high heat. Add the ground beef, breaking it up with a spatula. Cook for 6–8 minutes until browned and no longer pink. Drain excess fat if needed.

💡 Pro Tip: Don’t overcrowd the pan—letting the beef brown (not steam) adds rich flavor.

Step 3 – Add Onions & Garlic

Stir in the chopped onion and cook for 3–4 minutes until softened. Add garlic and cook for 30 seconds, just until fragrant.

Step 4 – Build the Sauce

Add diced tomatoes (with their juices), beef broth, Italian seasoning, salt, and pepper. Stir well and bring to a simmer. Let it cook for 5–7 minutes, allowing the flavors to meld and the sauce to reduce slightly.

Step 5 – Make It Creamy

Remove the skillet from the heat. Stir in Greek yogurt and Parmesan cheese until the sauce turns creamy and smooth.

💡 Pro Tip: Always add Greek yogurt off the heat to prevent curdling.

Step 6 – Combine Pasta & Sauce

Add the drained pasta into the skillet with the sauce. Toss gently to coat every piece of pasta in creamy beefy goodness. Warm over low heat for 1–2 minutes if needed.

Step 7 – Garnish & Serve

Plate the pasta, sprinkle with fresh parsley or basil, and add an extra touch of Parmesan if desired. Serve hot with a side salad or garlic bread.

Tips & Variations

• Make it spicier – Add red pepper flakes or cayenne.
• Add veggies – Toss in spinach, zucchini, or bell peppers when simmering the sauce.
• Cheesy upgrade – Stir in shredded mozzarella for extra gooeyness.
• Swap proteins – Use ground turkey or chicken for a lighter version.
• Vegetarian option – Replace beef with mushrooms or lentils.

Flavor Profile & Pairings

This dish is:

• Rich & creamy – The sauce is velvety with tang from the yogurt.
• Savory & hearty – The beef adds depth, while Parmesan layers in umami.
• Balanced – Tomatoes cut through the creaminess, keeping it light.

Pairings:

• Wine: A medium-bodied red like Chianti or Merlot.
• Non-alcoholic: Sparkling water with lemon or iced tea.
• Sides: A crisp Caesar salad or warm garlic bread.

Nutritional Overview (Per Serving, 4 servings)

• Calories: ~480 kcal
• Protein: 35+ g
• Carbs: 45 g
• Fat: 16 g
• Fiber: 3–4 g

💡 Dietary Notes: High-protein, nut-free, kid-friendly.

Make-Ahead & Meal Prep Tips

• Prep ahead: Chop onion and garlic in advance, or cook pasta a few hours earlier.
• Fridge: Store in airtight containers for up to 3 days.
• Freezer: Can be frozen for 2 months (though yogurt texture may change slightly).
• Reheat: Add a splash of broth or milk to revive the sauce.

FAQs

Q: Can I use a different pasta shape?
Yes! Rotini, rigatoni, or shells work beautifully.

Q: How do I prevent the sauce from curdling?
Always remove from heat before adding Greek yogurt, and stir quickly.

Q: Can I make this dairy-free?
Yes—use coconut yogurt or cashew cream instead of Greek yogurt, and vegan Parmesan.

Q: Is this freezer-friendly?
Yes, but the texture may change slightly. Thaw overnight and reheat gently.

Q: Can I add more veggies?
Absolutely—spinach, mushrooms, zucchini, or bell peppers are all great additions.

Cooking Timeline (At a Glance)

Task	Time
Prep	10 mins
Cooking	20 mins
Total Time	30 mins

Serving Suggestions

• Garnish with fresh herbs for a pop of color.
• Serve in shallow pasta bowls for a restaurant-style feel.
• Pair with roasted veggies or a simple side salad.

Recipe Variations

• Mexican-style – Add chili powder, cumin, and top with cheddar.
• Cheesy Bake – Transfer to baking dish, sprinkle mozzarella, and broil.
• One-Pot Version – Cook pasta directly in the sauce with extra broth.
• Low-Carb – Swap pasta for zucchini noodles or spaghetti squash.

Ingredient Spotlight

Greek Yogurt – A protein powerhouse that keeps sauces creamy without heavy cream. Always use plain, unsweetened yogurt.

Parmesan Cheese – Adds umami depth; freshly grated melts better and tastes sharper.

Pro Cooking Tips

• Use freshly grated cheese for best flavor.
• Don’t rush the beef browning step—it develops the sauce’s base flavor.
• Save a little pasta water to adjust sauce consistency if needed.

Storage & Freezing Guide

• Fridge: Store leftovers in airtight containers up to 3 days.
• Freezer: Freeze portions for up to 2 months. Thaw overnight in fridge.
• Reheat: Stovetop on low with added broth; microwave in short bursts.

Nutrition Estimate Table

Calories	Protein	Carbs	Fat	Fiber	Notes
480	35g+	45g	16g	3–4g	High-protein, nut-free

Conclusion

This High Protein Creamy Beef Pasta is the kind of meal you’ll want in your weekly rotation. It’s hearty yet light, comforting yet nourishing, and ready in just 30 minutes. Perfect for families, busy professionals, or anyone looking to enjoy pasta night without the guilt.

So go ahead make this recipe tonight, share it with your loved ones, and don’t forget to save it to Pinterest so it’s always just one click away when cravings strike.