High Protein Creamy Beef Pasta for Quick Weeknight Dinners

A comforting, protein-rich pasta can be the perfect weeknight rescue: fast to make, satisfying, and easy to customize. This creamy beef pasta combines lean ground beef with tender pasta and a savory sauce that comes together in about 30 minutes. If you want a slightly different take or an alternate ingredient list, check the detailed recipe reference for inspiration.

Why this dish works for weeknights

• Protein-packed: Ground beef provides a solid dose of protein to keep you full.
• Fast build: One-pan techniques and short-cooking pastas keep total time low.
• Flexible: Swap in vegetables, whole-grain pasta, or extra legumes to match dietary needs.
• Comfort without complication: The creamy sauce tastes indulgent but uses pantry-friendly ingredients.

Ingredients (serves 4)

• 12 oz (340 g) pasta (penne, rigatoni, or shells)
• 1 lb (450 g) lean ground beef (90/10 or 93/7)
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 cup low-sodium beef or chicken broth
• 1 cup milk (or unsweetened almond milk)
• 1/2 cup plain Greek yogurt or light sour cream (for extra protein)
• 1/2 cup grated Parmesan cheese
• 1 tbsp tomato paste (optional, for depth)
• 1 tbsp olive oil
• 1 tsp dried oregano or Italian seasoning
• Salt and black pepper to taste
• Fresh parsley or basil for garnish
  Optional add-ins: spinach, peas, mushrooms, red pepper flakes

Step-by-step instructions

1. Bring a large pot of salted water to a boil and cook pasta until 1–2 minutes shy of al dente. Reserve 1 cup of pasta water, drain, and set aside.
2. While pasta cooks, heat olive oil in a large skillet over medium-high heat. Add diced onion and cook until translucent (3–4 minutes).
3. Add ground beef, breaking it up with a spatula. Cook until browned and no longer pink (5–7 minutes). Drain excess fat if needed.
4. Stir in garlic and tomato paste; cook 30 seconds until fragrant.
5. Pour in broth and milk, scraping up any browned bits. Bring to a gentle simmer.
6. Reduce heat, whisk in Greek yogurt (or sour cream) and Parmesan until the sauce is smooth. Add dried oregano, salt, and pepper.
7. Add the nearly-cooked pasta to the skillet. Toss to coat, adding reserved pasta water a little at a time to loosen the sauce until you reach desired creaminess.
8. Stir in any quick add-ins (baby spinach wilts in 1–2 minutes; peas just need a minute).
9. Taste and adjust seasoning. Garnish with fresh parsley or basil and a sprinkle of cheese. Serve immediately.

Total time: ~25–35 minutes depending on pasta type.

Time-saving tips and protein boosters

• Use quick-cooking pastas (e.g., penne or small shells) to shave minutes off the timer.
• Swap some ground beef for cooked shredded rotisserie chicken to speed protein prep.
• Stir in a scoop of unflavored protein powder (especially savory-style collagen peptides) into the sauce for an extra protein hit—start with 1 tablespoon and adjust.
• Make it a one-pan meal by cooking pasta directly in the sauce if your skillet is large enough; start with extra liquid and watch consistency.

If you’re compiling quick dinners for the week, you might also like curated high-protein meal lists like the high-protein low-calorie meals collection for additional ideas.

Variations and pairings

• Mexican twist: Add cumin, chili powder, corn, and top with cilantro and lime.
• Mediterranean: Swap beef for lamb, add olives and sun-dried tomatoes.
• Low-carb: Serve over spiralized zucchini or cauliflower rice.
• Side ideas: A crisp green salad or roasted broccoli complements the creamy sauce and adds fiber.

Meal prep and storage

• Refrigerate leftovers in an airtight container for up to 3–4 days. Reheat gently on the stove with a splash of milk or broth to restore creaminess.
• Freeze portions (without fresh herbs) for up to 2 months. Thaw overnight before reheating.
• For make-ahead dinners, undercook the pasta by 2 minutes; finish cooking in the sauce when reheating to keep texture ideal.

Nutrition snapshot (approximate per serving)

• Calories: 450–550 (depends on pasta and full-fat vs low-fat dairy)
• Protein: 30–40 g
• Fat: 12–20 g
• Carbs: 40–55 g

Adjust portions, lean protein selection, or swap in whole-grain pasta to meet your nutrition goals.

Conclusion

For a quick, satisfying weeknight meal that still packs protein, this creamy beef pasta hits the mark. If you want another tested version or inspiration for tweaks, see the High Protein Creamy Beef Pasta – Skinny Spatula recipe for more ideas and variations.