Description
Italian-inspired protein spaghetti casserole delivers comfort and nutrition in one delightful dish. Rich layers of noodles, savory meats, and melted cheese create a satisfying meal you’ll crave again and again.
Ingredients
Scale
Main Ingredients:
- 1 pound (453.6 g) lean ground turkey or lean ground beef
- 8 ounces (226.8 g) high-protein spaghetti (chickpea, lentil, or whole wheat)
- 1 (28 ounces / 793.8 g) can crushed tomatoes
- 1 (15 ounces / 425.2 g) can tomato sauce
Vegetables and Seasonings:
- 1 small onion, diced
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon red pepper flakes (optional)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 teaspoon olive oil
Cheese and Dairy Toppings:
- 1 cup low-fat cottage cheese or ricotta cheese
- 1/2 cup plain Greek yogurt
- 1/2 cup shredded mozzarella cheese
- 1/4 cup grated Parmesan cheese
- 2 tablespoons chopped fresh parsley (optional)
Instructions
- Prepare a spacious baking vessel by lightly coating with cooking spray or olive oil, ensuring thorough coverage to prevent sticking.
- Execute spaghetti preparation according to package guidelines, achieving an al dente texture. Thoroughly drain and set aside in a separate container.
- In a robust skillet, warm olive oil over medium-high heat. Introduce ground protein, diced onions, and minced garlic, sautéing until meat transforms into a rich, caramelized brown. Eliminate any accumulated excess fat.
- Craft a robust sauce by incorporating crushed tomatoes, tomato sauce, and aromatic herbs. Infuse with oregano, basil, red pepper flakes, and season with salt and pepper. Allow the mixture to simmer, developing deep flavors for approximately 10 minutes.
- Create a creamy cheese blend by whisking cottage cheese, Greek yogurt, and half the Parmesan cheese until smooth and well-integrated.
- Construct the casserole in strategic layers: Distribute a base layer of spaghetti, followed by a generous coating of meat sauce, then spread the cheese mixture evenly. Repeat the layering process to create a harmonious composition.
- Crown the casserole with a lavish topping of mozzarella and remaining Parmesan cheese, ensuring complete surface coverage.
- Transfer the assembled dish to a preheated oven at 375°F (190°C). Bake until the surface transforms into a golden, bubbling masterpiece, approximately 20-25 minutes.
- Upon removal, allow the casserole to rest briefly. Garnish with freshly chopped parsley and serve immediately while piping hot.
Notes
- Swap meat with plant-based alternatives like lentils or tofu crumbles for a vegetarian version that maintains high protein content.
- Use whole wheat or chickpea spaghetti to boost fiber and protein while adding nutritional variety.
- Greek yogurt provides protein boost and creamy texture without excessive calories, making this dish lighter than traditional recipes.
- Experiment with different herbs like thyme or rosemary to create unique flavor profiles while keeping the protein-packed base consistent.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Dinner, Lunch
- Method: Baking
- Cuisine: Italian
Nutrition
- Serving Size: 6
- Calories: 380
- Sugar: 8 g
- Sodium: 720 mg
- Fat: 10 g
- Saturated Fat: 4 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 44 g
- Fiber: 7 g
- Protein: 32 g
- Cholesterol: 75 mg