High Protein Creamy Beef Pasta Recipe for Quick Weeknight Dinners

Sometimes, all you need after a long day is a hearty, protein-packed meal that’s as nourishing as it is comforting. Enter this High Protein Creamy Beef Pasta — a weeknight hero that brings together the richness of lean ground beef, the tangy creaminess of Greek yogurt, and the salty umami of Parmesan cheese.

It’s a dish that checks all the boxes: quick to make, packed with flavor, and balanced with protein and carbs to keep you satisfied for hours. Best of all, it’s made with simple ingredients you likely already have in your kitchen.

Imagine tender penne pasta coated in a creamy, tomato-infused sauce with perfectly seasoned beef and hints of garlic and herbs. A sprinkle of fresh basil on top adds brightness, while Greek yogurt brings a luscious creaminess without the heaviness of cream. This is comfort food, upgraded — a deliciously light yet filling meal perfect for busy nights.

Why You’ll Love This Recipe

• High in protein: Thanks to lean ground beef and Greek yogurt, each serving packs around 25 grams of protein.
• Creamy without the guilt: Greek yogurt replaces heavy cream for a lighter, tangier finish.
• Quick and easy: Ready in about 35 minutes from start to finish — ideal for weeknights.
• Family-friendly: Mild, flavorful, and loved by adults and kids alike.
• Budget-friendly ingredients: Uses affordable pantry staples you probably already have.
• One-skillet simplicity: Minimal cleanup for maximum satisfaction.

Ingredients Breakdown

Servings: 4

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Here’s exactly what you need to make this creamy, protein-rich pasta:

Main Ingredients

• 8 oz penne pasta – The ridged shape holds the creamy sauce perfectly. You can also use rotini or rigatoni if that’s what you have.
• 1 lb lean ground beef – Opt for 90% lean or higher to reduce excess fat while keeping great flavor.
• 1 medium onion, chopped – Adds sweetness and depth to the sauce.
• 2 cloves garlic, minced – Fresh garlic infuses the dish with aromatic flavor.
• 1 can (15 oz) diced tomatoes (with juices) – Creates a tomato base that balances the creaminess of the sauce.
• 1 cup low-sodium beef broth – Adds richness and helps the sauce come together.
• 1/2 cup plain Greek yogurt – The secret to a creamy, protein-packed sauce without using heavy cream.
• 1/4 cup grated Parmesan cheese – Adds savory depth and a hint of saltiness.
• 1 tbsp Italian seasoning – A classic blend of oregano, basil, rosemary, and thyme that enhances every bite.
• Salt and pepper, to taste – For seasoning and balance.
• Fresh basil or parsley, for garnish – Adds color and freshness.
• Olive oil, for cooking – Helps brown the beef and sauté the aromatics.

Tools & Equipment Needed

You won’t need anything fancy to make this dish, just a few kitchen basics:

• Large skillet or sauté pan – For cooking the beef and sauce.
• Medium saucepan – To cook the pasta.
• Colander – For draining pasta.
• Wooden spoon or spatula – For stirring and mixing.
• Chef’s knife & cutting board – To chop onion and garlic.
• Measuring cups and spoons – For accurate ingredient portions.

Step-by-Step Instructions

Step 1: Cook the Pasta

Bring a large pot of salted water to a boil. Add 8 ounces of penne pasta and cook according to package directions until al dente. Drain and set aside. Drizzle a tiny bit of olive oil over the pasta to prevent sticking.

Step 2: Sauté the Aromatics

In a large skillet, heat a drizzle of olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until softened and fragrant, about 2–3 minutes. This creates a flavorful base for your sauce.

Step 3: Brown the Ground Beef

Add 1 pound of lean ground beef to the skillet with the aromatics. Cook until browned, breaking it up as it cooks, about 5–7 minutes. Drain any excess grease if necessary.

Step 4: Build the Sauce

Stir in the diced tomatoes (with juices), 1 cup of low-sodium beef broth, 1/4 cup Parmesan cheese, 1 tablespoon Italian seasoning, salt, and pepper to taste. Let everything simmer together for 5 minutes, allowing the flavors to meld and the sauce to reduce slightly.

Step 5: Add the Greek Yogurt

Turn the heat down to low and stir in 1/2 cup plain Greek yogurt. Mix well until it’s completely incorporated and the sauce becomes creamy and luscious. Be careful not to boil the sauce at this point, as high heat can cause the yogurt to separate.

Step 6: Combine Pasta and Sauce

Add the cooked penne pasta to the skillet and toss everything together until each piece of pasta is coated with the creamy beef sauce. Taste and adjust seasoning if needed.

Step 7: Garnish and Serve

Remove from heat and sprinkle with fresh basil or parsley before serving. You can also add a light dusting of extra Parmesan for good measure.

Tips & Variations

1. Boost the Protein Even More

• Add extra Greek yogurt for more protein and creaminess.
• Use chickpea or lentil pasta, which is higher in protein and fiber than traditional wheat pasta.

2. Add More Vegetables

• Toss in spinach, bell peppers, or zucchini for color and nutrients.
• Mushrooms also add a meaty texture that pairs well with beef.

3. Make It Spicy

• Add a pinch of red pepper flakes or a splash of hot sauce for heat.

4. Vegetarian Option

• Swap the beef for meatless crumbles, lentils, or finely chopped mushrooms.
• Replace the beef broth with vegetable broth.

5. Dairy-Free Version

• Use unsweetened oat yogurt or coconut yogurt instead of Greek yogurt.
• Opt for nutritional yeast or dairy-free Parmesan for flavor.

6. Gluten-Free

• Choose gluten-free penne pasta — brands like Barilla or Banza work great.

Flavor Profile & Pairings

This dish combines the richness of beef, the tanginess of Greek yogurt, and the savoriness of Parmesan into a well-rounded, satisfying flavor profile.

Taste & Texture

• Creamy and savory: Thanks to Greek yogurt and cheese.
• Tangy and bright: From the diced tomatoes.
• Herbaceous: With Italian seasoning that ties everything together.
• Comforting: Soft pasta, tender beef, and silky sauce in every bite.

Perfect Pairings

Wine Pairings:

• A light Chianti or Merlot pairs perfectly with tomato-based sauces.
• For white wine lovers, try a Chardonnay with buttery notes.

Non-Alcoholic Drinks:

• Sparkling water with lemon or a cold glass of iced tea.
• Try a refreshing sparkling lemonade to cut through the creaminess.

Side Dishes:

• Garlic bread or a crusty baguette.
• Roasted green beans, steamed broccoli, or a simple Caesar salad.

Nutritional Overview (Per Serving)

Nutrient	Amount
Calories	400 kcal
Protein	25 g
Carbohydrates	40 g
Fat	15 g
Saturated Fat	6 g
Unsaturated Fat	7 g
Fiber	3 g
Sugar	4 g
Sodium	600 mg
Cholesterol	70 mg

This recipe strikes a balance between indulgence and nutrition — packed with lean protein and moderate in fat and carbs, making it ideal for a well-rounded meal.

Make-Ahead & Meal Prep Tips

• Cook the beef and sauce ahead of time: Store them in the fridge for up to 3 days. When ready to eat, reheat and mix with freshly cooked pasta.
• Store leftovers: Refrigerate in an airtight container for up to 3 days.
• Reheating tip: Reheat gently on the stovetop over low heat with a splash of broth or water to maintain creaminess.

Freezing Option

This pasta freezes well. Cool completely, store in freezer-safe containers, and freeze for up to 2 months. Thaw overnight and reheat gently.

FAQs

1. Can I use another type of pasta?
Yes! Rotini, fusilli, or even spaghetti will work beautifully with this sauce.

2. How do I prevent Greek yogurt from curdling in the sauce?
Turn the heat down before adding it, and stir continuously. Avoid boiling after adding yogurt.

3. Can I make it vegetarian?
Definitely! Swap the beef for lentils or plant-based crumbles and use vegetable broth.

4. Can I add cheese instead of yogurt?
You can, but Greek yogurt gives a unique creamy texture while keeping it lighter and higher in protein.

5. How can I make this dish more filling?
Add extra veggies, a side salad, or a slice of whole-grain garlic bread for a complete meal.

Cooking Timeline (At a Glance)

Step	Time
Prep Ingredients	10–15 minutes
Cook Pasta	10 minutes
Brown Beef & Make Sauce	15 minutes
Combine & Finish	5 minutes
Total	35 minutes

Serving Suggestions

Serve your creamy beef pasta in deep bowls, topped with fresh basil and a light sprinkle of Parmesan cheese. Add a drizzle of extra virgin olive oil for a restaurant-style finish.

Pair with a simple green salad and a slice of warm bread for the ultimate cozy dinner setup.

Recipe Variations

1. Creamy Tomato Spinach Pasta: Add 2 cups of fresh spinach during the last few minutes of cooking.
2. Spicy Chipotle Version: Mix in a teaspoon of chipotle chili powder for a smoky twist.
3. Greek-Style Beef Pasta: Add chopped olives, sun-dried tomatoes, and feta cheese for Mediterranean flair.
4. Creamy Mushroom Beef Pasta: Replace half the beef with sliced mushrooms for earthy depth.

Ingredient Spotlight: Greek Yogurt

Why it’s a game changer:
Greek yogurt is the star ingredient that adds both creaminess and protein. Unlike heavy cream, it’s tangy, rich, and much lighter — perfect for balancing the bold flavors of beef and tomato.

Choosing the right one:
Go for plain, full-fat Greek yogurt for the best texture. Avoid flavored or sweetened varieties.

Storage tip:
Keep refrigerated and tightly sealed. Once opened, consume within 5–7 days for freshness.

Pro Tip:
Always temper the yogurt — add a few spoonfuls of warm sauce to it first, then stir it back into the pan. This prevents curdling and ensures a silky sauce.

Pro Cooking Tips

• Season in layers: Add salt and pepper at each stage for balanced flavor.
• Use fresh garlic: It adds depth and aroma you won’t get from garlic powder.
• Simmer gently: High heat can break the sauce or make it grainy.
• Cook pasta al dente: It will continue to cook slightly when tossed in the sauce.
• Use freshly grated Parmesan: Pre-grated varieties don’t melt as smoothly.

Storage & Freezing Guide

Storage Method	Duration	Tips
Refrigerator	Up to 3 days	Store in airtight containers. Add a splash of broth when reheating.
Freezer	Up to 2 months	Freeze in single portions for easy meal prep.
Reheating	On stovetop or microwave	Reheat slowly on low heat to keep sauce creamy.

Nutrition Estimate Table (Per Serving)

Calories	Protein (g)	Carbs (g)	Fat (g)	Fiber (g)
400	25	40	15	3

Dietary Notes:

• High Protein: 25g per serving
• Moderate in Calories: Perfect for balanced diets
• Nut-Free: Safe for nut allergies
• Easily Adaptable: Can be made gluten-free or dairy-free with simple swaps

Conclusion

This High Protein Creamy Beef Pasta isn’t just another pasta recipe — it’s a deliciously balanced meal that proves healthy food doesn’t have to be boring. It’s rich, flavorful, and filling without being heavy, and it comes together faster than ordering takeout.

Whether you’re meal prepping for the week, feeding hungry kids, or treating yourself to a comforting bowl after a long day, this creamy pasta has everything you need: protein, comfort, and simplicity.

Next time you’re craving a creamy, satisfying dinner that fuels your body and warms your heart, give this recipe a try — your taste buds (and your schedule) will thank you!

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