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
Scale
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.
