High Protein Creamy Beef Pasta

This hearty high-protein beef pasta has been my dinner rescue solution on countless busy weeknights when I need something satisfying that doesn't require hours in the kitchen. The creamy tomato sauce with Greek yogurt delivers restaurant-quality flavor in just 30 minutes.

I first created this recipe during a particularly chaotic week when I was working late and needed something nourishing that wouldn't keep me cooking past bedtime. My family immediately requested it become part of our regular rotation, and it's now our most reliable Monday night dinner solution.

Ingredients

• Ground beef: Provides substantial protein while creating a hearty base for the sauce. Look for 90% lean for best flavor without excess fat.
• Onion and garlic: Form the aromatic foundation that gives depth to the sauce. Choose firm onions with no soft spots.
• Canned tomatoes: Offer convenience and consistent flavor. San Marzano varieties provide exceptional richness if available.
• Greek yogurt: Creates creaminess while boosting protein. Opt for full-fat varieties for the silkiest texture.
• Beef broth: Enhances the meaty flavor while creating proper sauce consistency. Use low sodium to control salt levels.
• Pasta: Provides satisfying carbohydrates. Penne works particularly well as the ridges capture the sauce effectively.
• Italian seasoning: Delivers complex herbal notes without requiring multiple spice jars.
• Parmesan cheese: Contributes umami depth and thickening power. Always use freshly grated for best melting properties.

Step-by-Step Instructions

Cook the Pasta:

Bring a large pot of generously salted water to a rolling boil. The water should taste like seawater to properly season the pasta from within. Add your penne and cook according to package instructions until al dente, which typically takes 9–11 minutes. Be careful not to overcook as the pasta will continue cooking slightly when added to the hot sauce. Before draining, reserve ½ cup of the starchy pasta water, which contains valuable starch that helps sauce adhere to pasta. Drain pasta but do not rinse as the surface starch helps sauce cling better.

Brown the Beef:

Heat olive oil in a large deep skillet over medium heat until it shimmers but doesn't smoke. Add diced onion and cook for 2–3 minutes, stirring occasionally, until they become translucent and slightly soft. Add minced garlic and cook for just 30 seconds, stirring constantly to prevent burning, which would create bitterness. Immediately add ground beef, breaking it into small chunks with a wooden spoon. Continue cooking for 6–7 minutes until the meat loses all pink color and develops some golden brown spots for flavor. If using higher fat beef, carefully drain excess fat, leaving just enough to carry flavor.

Simmer the Sauce:

Add Italian seasoning, crushing it between your fingers as you add it to release more flavor. Season with salt and freshly ground black pepper. Pour in canned tomatoes with their juice, crushing whole tomatoes with your spoon if using whole canned tomatoes. Add beef broth and stir to combine, scraping the bottom of the pan to release any browned bits, which contain concentrated flavor. Allow the sauce to come to a gentle simmer, not a rapid boil, and cook uncovered for 5–7 minutes, allowing it to reduce slightly and intensify in flavor. The sauce should coat the back of a spoon but still maintain some fluidity.

Add the Creamy Element:

Remove the skillet from heat completely, which prevents the yogurt from curdling. Allow the mixture to stop bubbling before adding Greek yogurt. Stir in Greek yogurt using gentle motions until fully incorporated and no white streaks remain. The sauce should transform to a beautiful orange-pink color. If the sauce appears too thick, add reserved pasta water one tablespoon at a time while stirring until you reach your desired consistency. The starch in the pasta water helps create a silky texture.

Combine with Pasta:

Add the drained pasta directly to the sauce in the skillet. Using tongs or two large spoons, gently fold the pasta into the sauce, ensuring each piece gets evenly coated. Sprinkle in grated parmesan cheese a little at a time while continuing to gently toss. Return the skillet to low heat for just 1–2 minutes, stirring constantly to prevent sticking and help the cheese melt completely into the sauce, creating additional creaminess and binding everything together.

Garnish & Serve:

Divide the pasta among warmed bowls, mounding it slightly in the center. Tear fresh basil leaves or sprinkle chopped parsley over each serving, ensuring every bowl gets some of the vibrant green color and fresh flavor. Offer additional grated parmesan at the table for those who desire a stronger cheese flavor. Serve immediately while the sauce is still creamy and the pasta remains at its ideal texture.

The Greek yogurt is truly the magic ingredient in this recipe. I discovered this substitution years ago when I was out of heavy cream and desperate for a creamy pasta sauce. Not only does it add protein but it gives the sauce a pleasant tanginess that balances the richness of the beef. My husband actually prefers this version to the traditional cream-based sauces I used to make.

Recipe FAQs

→ Can I use ground turkey instead of beef in this pasta dish?

Absolutely! Ground turkey works perfectly as a leaner alternative that still provides excellent protein. The flavor profile will be slightly milder, so you might want to enhance the seasonings slightly or add a teaspoon of Worcestershire sauce for depth.

→ Why does this pasta use Greek yogurt instead of cream?

Greek yogurt provides the creamy texture you want while significantly boosting the protein content and reducing fat. It also adds a pleasant tangy note that balances the richness of the beef and tomato sauce without the heaviness of traditional cream.

→ Can I make this pasta dish ahead of time?

Yes! This dish reheats beautifully. Store it in an airtight container in the refrigerator for up to 4 days. When reheating, add a splash of water or broth to maintain creaminess, as the pasta tends to absorb liquid when stored.

→ What's the best pasta shape to use with this beef sauce?

Short pasta shapes like penne, rigatoni, or fusilli work best as they catch and hold the chunky, creamy sauce. Their tubular or twisted shapes create pockets that trap the sauce, ensuring every bite has the perfect balance of pasta and beef.

→ How can I make this pasta dish gluten-free?

Simply substitute your favorite gluten-free pasta. Chickpea, lentil, or brown rice pasta varieties work particularly well and add even more protein to the dish. Just be sure to cook them according to package directions as gluten-free pastas often have different cooking times.

→ Can I add vegetables to this beef pasta?

Absolutely! This is a versatile base for adding vegetables. Try bell peppers, mushrooms, or zucchini (add them when cooking the onions), or stir in fresh spinach or kale just before serving to wilt in the residual heat.