High Protein Italian Beef Pasta Bake (Printable Version)

Hearty beef and pasta bake loaded with vegetables and cheese, modified for high protein and lower calories.

# What You'll Need:

→ Pasta

01 - 10.5 oz whole wheat penne or rotini

→ Beef & Vegetables

02 - 1 lb extra-lean ground beef
03 - 1 medium onion, diced
04 - 2 cloves garlic, minced
05 - 1 red bell pepper, diced
06 - 3.5 oz mushrooms, sliced
07 - 3.5 oz baby spinach

→ Sauce

08 - 24 fl oz canned crushed tomatoes
09 - 2 tbsp tomato paste
10 - 1 tsp dried oregano
11 - 1 tsp dried basil
12 - 0.5 tsp chili flakes, optional
13 - Salt and freshly ground black pepper to taste

→ Cheese & Toppings

14 - 5 oz part-skim mozzarella cheese, shredded
15 - 1 oz grated Parmesan cheese
16 - 1 oz turkey pepperoni slices, optional
17 - Fresh basil for garnish, optional

# Method:

01 - Preheat oven to 400°F.
02 - Cook pasta in a large pot of boiling salted water until al dente. Drain and set aside.
03 - In a large nonstick skillet over medium heat, cook the ground beef until browned, breaking it up as it cooks. Drain excess fat if needed.
04 - Add onion, garlic, bell pepper, and mushrooms to the skillet. Sauté for 5 to 7 minutes until softened.
05 - Stir in spinach and cook until wilted, about 1 minute.
06 - Add crushed tomatoes, tomato paste, oregano, basil, chili flakes, salt, and pepper. Simmer for 5 minutes, allowing flavors to meld.
07 - Combine the cooked pasta with the beef and vegetable sauce mixture.
08 - Transfer the mixture to a lightly greased 9 x 13 inch baking dish.
09 - Sprinkle mozzarella and Parmesan evenly over the top. Arrange turkey pepperoni slices if using.
10 - Bake for 20 minutes, until cheese is melted and bubbly.
11 - Garnish with fresh basil before serving, if desired.

# Expert Tips:

01 -
  • It's a complete meal that satisfies cravings for comfort food without the guilt that usually comes with it.
  • One dish means one cleanup, which somehow makes dinner feel less like a chore and more like a win.
  • You can prep it ahead, which means busy weeknights suddenly feel manageable.
  • The protein-to-calorie ratio is genuinely impressive, so you stay full longer than expected.
02 -
  • Al dente pasta is non-negotiable here—overcooked pasta will turn to mush in the bake, and you'll lose all textural interest.
  • Draining excess fat from the beef isn't being precious about calories; it prevents the sauce from becoming greasy and separating during baking.
  • Don't skip the 5-minute sauce simmer—it's the difference between tasting like separate ingredients and actually tasting like a cohesive dish.
03 -
  • Use a nonstick skillet for browning the beef so you genuinely don't need excess oil, which keeps the fat content honest.
  • Taste your sauce before it goes into the bake—this is your last chance to adjust seasoning, and it makes all the difference.
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