If you’re on the hunt for a meal that combines comfort, nutrition, and a satisfying punch of protein, then you’ve got to try this High Protein Spaghetti Casserole Recipe. It’s a wonderful twist on a classic casserole, packed with lean ground turkey, whole wheat spaghetti, and a blend of cheeses that come together into a dish that’s hearty, wholesome, and bursting with flavor. Perfect for family dinners or meal prep, this casserole is as nourishing as it is delicious, making it a go-to recipe you’ll want to keep in your culinary rotation.
Ingredients You’ll Need
This High Protein Spaghetti Casserole Recipe uses simple, wholesome ingredients that you likely have on hand, each playing an important role in the overall flavor and texture. From the lean meat to the creamy cheeses, every component adds a layer of taste and nutrition that elevates this meal.
- 8 oz whole wheat spaghetti (or any high-protein pasta): Provides a fiber-rich base and extra protein for sustained energy.
- 1 lb ground turkey or chicken (lean): A lean protein source that keeps the casserole light but filling.
- 1 medium onion, chopped: Adds sweetness and depth when sautéed, enhancing overall flavor.
- 2 cloves garlic, minced: Offers that classic aromatic punch that lifts savory dishes.
- 1 (14.5 oz) can diced tomatoes (no added sugar): Brings natural acidity and juiciness to balance the richness.
- 1 (6 oz) can tomato paste: Concentrates tomato flavor and adds a lovely thickness to the sauce.
- 1/2 cup low-fat cottage cheese: Adds creaminess and boosts the protein without excess fat.
- 1/2 cup part-skim ricotta cheese: Creates a smooth, luscious texture in every bite.
- 1 cup shredded mozzarella cheese (divided): Melts beautifully, providing gooey, cheesy goodness and binding the casserole.
- 1/4 cup grated Parmesan cheese: Delivers a sharp, nutty finish that enhances the flavors.
- 1 tablespoon dried oregano: Imbues an earthy, herbaceous note typical in Italian cooking.
- 1 teaspoon dried basil: Adds a sweet and fragrant aroma that complements the tomato base.
- 1/2 teaspoon red pepper flakes (optional): Offers a subtle kick for those who like a bit of heat.
- Salt and pepper to taste: Essential for balancing and highlighting the dish’s flavors.
- 1 tablespoon olive oil: Used for sautéing onions and garlic, bringing richness without heaviness.
How to Make High Protein Spaghetti Casserole Recipe
Step 1: Cook the Spaghetti
Start by boiling a large pot of salted water and cook the whole wheat spaghetti according to package instructions until al dente. Drain and set aside. Cooking the pasta perfectly al dente ensures it won’t turn mushy in the casserole baking process.
Step 2: Sauté Aromatics and Brown the Meat
Heat the olive oil in a large skillet over medium heat. Add the chopped onions and sauté for about 3-4 minutes until softened and translucent. Toss in the minced garlic and cook for another minute until fragrant. Next, add the ground turkey or chicken. Break it apart and cook until browned and cooked through, seasoning with salt, pepper, dried oregano, basil, and optional red pepper flakes.
Step 3: Create the Tomato Sauce
Stir in the canned diced tomatoes and tomato paste into the browned meat mixture. Let it simmer gently for 8-10 minutes, allowing the sauce to thicken and the flavors to meld beautifully. This rich tomato base is the heart of your casserole.
Step 4: Combine Cheeses and Pasta
In a large mixing bowl, combine the cooked spaghetti with the meat and tomato sauce mixture. Then, fold in the low-fat cottage cheese, ricotta, half of the shredded mozzarella, and the Parmesan cheese. Mixing these together ensures every forkful gets a creamy, cheesy, and protein-packed delight.
Step 5: Assemble and Bake
Pour the spaghetti mixture into a greased casserole dish, spreading it evenly. Sprinkle the remaining mozzarella cheese on top for a golden, bubbling crust. Bake in a preheated oven at 350°F (175°C) for 20-25 minutes or until the cheese is melted and slightly browned. This finishing touch brings a warm, inviting look and a deliciously gooey texture.
How to Serve High Protein Spaghetti Casserole Recipe
Garnishes
A light sprinkle of fresh chopped basil or parsley on top right after baking adds a splash of color and a fresh herbal note that brightens the dish visually and in flavor. For extra zing, a small drizzle of high-quality olive oil or a few red pepper flakes on the side can elevate the experience.
Side Dishes
This casserole pairs wonderfully with crisp, refreshing sides like a simple green salad tossed with lemon vinaigrette or roasted vegetables such as asparagus or broccoli. These sides contrast nicely with the casserole’s creamy texture, creating a balanced meal.
Creative Ways to Present
For a fun twist, serve individual portions topped with a poached egg or a dollop of Greek yogurt to add extra creaminess and protein. Alternatively, layer the casserole with grilled vegetables in the baking dish for enhanced texture and visual appeal.
Make Ahead and Storage
Storing Leftovers
Once cooled, cover leftovers tightly with plastic wrap or in an airtight container and refrigerate for up to 3-4 days. This makes it perfect for quick lunches or dinners during the week without sacrificing flavor or nutrition.
Freezing
You can freeze this High Protein Spaghetti Casserole Recipe in a freezer-safe dish or container for up to 2 months. Just be sure to wrap tightly with foil and plastic wrap to prevent freezer burn. Thaw overnight in the fridge before reheating.
Reheating
Reheat individual portions in the microwave covered loosely to retain moisture, or warm the entire casserole in the oven at 350°F (175°C) until heated through, about 15-20 minutes. This helps maintain the creamy texture and keeps the cheese perfectly melted.
FAQs
Can I use gluten-free pasta for this recipe?
Yes! Feel free to swap the whole wheat spaghetti with your favorite gluten-free pasta to suit dietary needs without sacrificing the high protein content.
Is ground beef a good substitute for ground turkey in this casserole?
Absolutely. Ground beef will add more richness and fat, so opt for lean ground beef if you want to keep the dish on the healthier side.
Can this casserole be made vegetarian?
To make a vegetarian version, replace the meat with plant-based crumbles or a hearty mix of lentils and mushrooms. This will maintain protein levels and texture.
How spicy does the red pepper flakes make the dish?
The red pepper flakes add just a gentle warmth without overwhelming heat, but you can easily omit or adjust the quantity according to your heat preference.
Is this casserole suitable for meal prep?
Definitely! This High Protein Spaghetti Casserole Recipe stores well in the fridge and freezer, making it an excellent choice for preparing multiple meals ahead of time.
Final Thoughts
This High Protein Spaghetti Casserole Recipe is truly a comforting powerhouse of nutrition and flavor that’s easy to prepare and enjoy any night of the week. It’s the kind of dish that fills the kitchen with inviting aromas and brings everyone to the table with smiles. Give it a try, and you might just find yourself reaching for this casserole as your new favorite hearty meal!
Print
High Protein Spaghetti Casserole Recipe
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 6 servings
- Category: Casserole
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Description
This High Protein Spaghetti Casserole is a nutritious and satisfying dish combining lean ground turkey or chicken with whole wheat spaghetti, packed with flavorful tomato sauce and layered with low-fat cheeses. Perfect for a wholesome family dinner, it offers a balanced mix of protein, fiber, and savory herbs baked to bubbly perfection.
Ingredients
Pasta and Meat
- 8 oz whole wheat spaghetti (or any high-protein pasta)
- 1 lb ground turkey or chicken (lean)
Vegetables and Sauce
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 (14.5 oz) can diced tomatoes (no added sugar)
- 1 (6 oz) can tomato paste
Cheeses
- 1/2 cup low-fat cottage cheese
- 1/2 cup part-skim ricotta cheese
- 1 cup shredded mozzarella cheese (divided)
- 1/4 cup grated Parmesan cheese
Seasonings and Oils
- 1 tablespoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon red pepper flakes (optional)
- Salt and pepper to taste
- 1 tablespoon olive oil
Instructions
- Cook the Spaghetti: Bring a large pot of salted water to a boil. Add the whole wheat spaghetti and cook according to package instructions until al dente. Drain and set aside.
- Sauté Aromatics: In a large skillet, heat the olive oil over medium heat. Add the chopped onion and cook until soft and translucent, about 3-4 minutes. Stir in the minced garlic and cook for an additional 1 minute until fragrant.
- Cook the Meat: Add the ground turkey or chicken to the skillet with the onions and garlic. Cook, breaking up the meat with a spoon, until browned and no longer pink, about 6-8 minutes. Season with salt, pepper, oregano, basil, and red pepper flakes if using.
- Add Tomato Sauce: Stir in the diced tomatoes and tomato paste. Simmer the sauce for 10 minutes, allowing the flavors to meld and the sauce to thicken slightly. Adjust seasoning as needed.
- Combine Pasta and Sauce: In a large mixing bowl, combine the cooked spaghetti with the meat sauce until evenly coated.
- Mix Cheeses: In a small bowl, mix together the low-fat cottage cheese and part-skim ricotta cheese until smooth.
- Assemble the Casserole: Preheat your oven to 375°F (190°C). In a greased 9×13 inch baking dish, layer half of the spaghetti and meat sauce mixture. Spoon half of the cheese mixture over the pasta, spreading evenly. Sprinkle with half of the shredded mozzarella cheese. Repeat the layering with the remaining pasta mixture, cheese mixture, and mozzarella. Finally, sprinkle the Parmesan cheese evenly on top.
- Bake: Place the casserole in the preheated oven and bake for 25-30 minutes, until the cheese is melted and bubbly and the casserole is heated through.
- Serve: Remove from the oven and let the casserole rest for 5 minutes before serving. This allows the layers to set for easier slicing and serving.
Notes
- Use whole wheat or high-protein pasta to maximize nutritional benefits.
- Ground chicken can be substituted for ground turkey or vice versa depending on preference.
- For a spicier version, increase red pepper flakes or add a dash of cayenne pepper.
- Leftovers can be stored in the refrigerator for up to 3 days and reheated.
- To make this dish gluten-free, substitute the spaghetti with gluten-free pasta.
- If dairy is a concern, use lactose-free cheeses or omit Parmesan cheese.
