High Protein Creamy Beef Pasta Recipe for Quick Weeknight Dinners

A comforting, protein-packed dinner doesn’t have to take hours. This creamy beef pasta brings together lean ground beef, whole-grain pasta, and a rich, velvety sauce that comes together in under 30 minutes — ideal for busy weeknights. If you’re balancing meals with an active lifestyle, pairing quick recipes with smart recovery strategies can help; for example, consider checking practical guidance like this 5 expert tips on 24/7 body fueling for maximum results to make the most of your nutrition.

Why this recipe works

High-protein base from lean ground beef and optional Greek yogurt or cottage cheese.
Balanced carbs from pasta for quick energy replenishment.
Quick to make: prep, cook, and plate within 30 minutes.
Flexible: swap pasta types, add veggies, or make it lighter with broth.

Ingredients (serves 4)

12 oz (340 g) whole-grain or protein-enriched pasta (penne, fusilli, or shells)
1 lb (450 g) lean ground beef (90% lean or leaner)
1 small onion, finely chopped
2 cloves garlic, minced
8 oz (225 g) mushrooms, sliced (optional)
1 cup low-sodium beef or chicken broth
1 cup low-fat milk or unsweetened plant milk
1/2 cup plain Greek yogurt or 1/2 cup low-fat cottage cheese (for extra protein and creaminess)
1/2 cup grated Parmesan cheese, plus extra for serving
1 tbsp tomato paste (optional, for depth)
1 tbsp olive oil
1 tsp dried oregano or Italian seasoning
1/2 tsp crushed red pepper flakes (optional)
Salt and pepper to taste
Fresh parsley or basil, chopped, for garnish

Directions

Bring a large pot of salted water to a boil and cook the pasta according to package directions until al dente. Reserve 1/2 cup of the pasta cooking water, then drain and set aside.
While the pasta cooks, heat the olive oil in a large skillet over medium-high heat. Add the chopped onion and sauté 3–4 minutes until translucent. Add garlic and mushrooms (if using) and cook 2–3 more minutes.
Add the ground beef to the skillet. Break it up with a spoon and cook until browned and no longer pink, about 6–8 minutes. Drain excess fat if needed.
Stir in the tomato paste (if using), dried oregano, red pepper flakes, and a pinch of salt and pepper. Cook 1 minute to bloom the flavors.
Pour in the broth and milk, scraping up any browned bits from the bottom of the pan. Bring to a gentle simmer and reduce for 3–4 minutes to slightly thicken.
Remove from heat and stir in Greek yogurt (or cottage cheese) and grated Parmesan until smooth. If the sauce is too thick, add reserved pasta water a few tablespoons at a time to reach desired consistency.
Toss the cooked pasta into the sauce until evenly coated. Taste and adjust seasoning. Garnish with chopped parsley or basil and extra Parmesan. Serve hot.

Quick tips and meal hacks

Swap lean ground turkey or chicken for lower saturated fat, or use a mix of beef and Italian turkey sausage for extra flavor.
Boost veggies: stir in baby spinach at the end until wilted, or fold in roasted red peppers for color.
Make it ahead: prepare the sauce and refrigerate up to 3 days; reheat gently and toss with freshly cooked pasta.
For a dairy-free option, use blended silken tofu or cashew cream instead of Greek yogurt.
Want to pair this meal with strength-focused training? Incorporate upper-body work and mobility to complement protein-rich dinners — consider exercises and routines like those shown in this guide to building broader shoulders: Basic exercise for wider shoulders.

Variations

One-pot version: Brown beef and sauté aromatics in the same pot, then add uncooked pasta, broth, and milk; simmer until pasta is tender, stirring occasionally. Finish with yogurt and cheese.
Spicy kick: add a spoonful of harissa or chipotle in adobo to the sauce.
Veg-forward: double the vegetables and reduce meat by half for a lighter, still-protein-rich dish.

Nutrition estimate (per serving)

Approximate values (will vary by ingredients):

Calories: 450–550 kcal
Protein: 30–40 g
Carbohydrates: 40–55 g
Fat: 12–18 g
Fiber: 6–8 g

Serving suggestions

Serve with a crisp green salad and a squeeze of lemon to brighten the dish.
Leftovers keep well in the fridge for 2–3 days; reheat gently on the stove with a splash of water or broth.

Conclusion

For another take on this concept and the recipe that inspired this version, see the original High Protein Creamy Beef Pasta – Skinny Spatula.