If you’re on the hunt for a delicious dinner that fuels your body and satisfies your taste buds, this High Protein Spaghetti Casserole Recipe is an absolute winner. Packed with lean protein from ground turkey and enriched with nutritious whole wheat spaghetti, this casserole combines hearty flavors with creamy cheeses and fragrant herbs to create a meal that feels both comforting and nourishing. Perfect for weeknight dinners or meal prepping, it’s a versatile dish that proves healthy eating can be incredibly flavorful and fun.
Ingredients You’ll Need
These ingredients are delightfully simple yet essential for achieving the perfect balance of taste, texture, and nutrition in this High Protein Spaghetti Casserole Recipe. Each element plays a key role, from the lean protein to the melty cheeses and aromatic herbs, ensuring every bite bursts with wholesome goodness.
- 8 oz whole wheat spaghetti: Provides a nutty flavor and a hearty source of fiber and protein compared to regular pasta.
- 1 lb ground turkey or chicken (lean): Adds a lean, protein-packed base that keeps the casserole light yet filling.
- 1 medium onion, chopped: Offers a sweet, savory depth when sautéed, enhancing overall flavor complexity.
- 2 cloves garlic, minced: Infuses rich aroma and a subtle punch that elevates the meat sauce.
- 1 (14.5 oz) can diced tomatoes (no added sugar): Brings natural sweetness and acidity to balance the richness.
- 1 (6 oz) can tomato paste: Adds concentrated tomato flavor for a thick and hearty sauce.
- 1/2 cup low-fat cottage cheese: Contributes creaminess while keeping the dish light and protein-rich.
- 1/2 cup part-skim ricotta cheese: Offers a smooth, slightly tangy texture that blends beautifully with other cheeses.
- 1 cup shredded mozzarella cheese (divided): Melts to create that irresistible gooey topping and creamy layers.
- 1/4 cup grated Parmesan cheese: Adds a nutty, salty kick to finish off the casserole perfectly.
- 1 tablespoon dried oregano: Lends an earthy, aromatic flavor essential in classic Italian dishes.
- 1 teaspoon dried basil: Brings a sweet, peppery herbaceous note that complements the tomatoes.
- 1/2 teaspoon red pepper flakes (optional): Offers a subtle heat that awakens the palate.
- Salt and pepper to taste: Key to balancing and highlighting all the flavors.
- 1 tablespoon olive oil: Used for sautéing, it adds a rich, fruity undertone and helps cook the aromatics gently.
How to Make High Protein Spaghetti Casserole Recipe
Step 1: Cook the Spaghetti
Start by bringing a large pot of salted water to a boil. Add the whole wheat spaghetti and cook until al dente according to package instructions—usually around 8-10 minutes. Drain well and set aside, making sure the noodles don’t stick together as they cool.
Step 2: Prepare the Meat Sauce
Heat the olive oil in a large skillet over medium heat. Add the chopped onion and sauté for about 3-4 minutes until translucent and fragrant. Toss in the minced garlic and cook for another minute to release its aroma. Next, add the ground turkey or chicken, breaking it up with a spoon as it browns evenly. Cook until no longer pink, approximately 6-8 minutes. Stir in the diced tomatoes, tomato paste, dried oregano, basil, red pepper flakes, salt, and pepper. Let the sauce simmer gently for 10-12 minutes, allowing the flavors to meld beautifully.
Step 3: Combine Cheeses and Pasta
In a large mixing bowl, combine the cooked spaghetti with the meat sauce, then fold in the low-fat cottage cheese and ricotta gently. This blend creates a creamy, protein-packed mixture that holds the casserole together without losing moisture.
Step 4: Assemble the Casserole
Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish and pour half of the spaghetti mixture into it. Sprinkle half of the shredded mozzarella evenly over the layer. Add the remaining spaghetti mixture on top and finish with the rest of the mozzarella and grated Parmesan cheese to create a golden, melty crust once baked.
Step 5: Bake to Perfection
Place the casserole in the preheated oven and bake uncovered for 20 minutes or until the cheese is bubbly and lightly browned. Let it rest for 5 minutes before serving to allow the flavors to settle and the casserole to firm up slightly, making it easier to slice and serve.
How to Serve High Protein Spaghetti Casserole Recipe
Garnishes
A sprinkle of freshly chopped basil or parsley adds a pop of vibrant green color and fresh herbaceous brightness that contrasts beautifully with the warm, cheesy casserole.
Side Dishes
This High Protein Spaghetti Casserole pairs wonderfully with simple green salads dressed with a citrus vinaigrette or a side of steamed seasonal veggies to boost your meal’s fiber and vitamin content.
Creative Ways to Present
For a special touch, serve individual portions in small ramekins or mini cast-iron skillets, topped with a fresh basil leaf and a drizzle of good-quality olive oil. This presentation is both charming and practical for family gatherings or entertaining.
Make Ahead and Storage
Storing Leftovers
Once cooled completely, transfer leftovers to an airtight container and refrigerate. The casserole keeps well for up to 3 days, making it a convenient option for quick lunches or dinners during busy weeks.
Freezing
You can freeze this casserole easily by wrapping it tightly with plastic wrap and aluminum foil or using a freezer-safe container. It freezes beautifully for up to 2 months. Just be sure to thaw it overnight in the fridge before reheating for the best texture.
Reheating
Reheat individual portions in the microwave until piping hot, or warm the entire casserole in a 350°F oven for 15-20 minutes. Adding a sprinkle of water or extra cheese on top before reheating can help maintain moisture and flavor.
FAQs
Can I use ground beef instead of turkey or chicken?
Absolutely! Ground beef will give the casserole a richer flavor, but keep in mind it will increase the fat content. Lean ground beef is a good compromise to maintain a healthier dish.
Is this recipe suitable for gluten-free diets?
To make it gluten-free, simply substitute the whole wheat spaghetti with a gluten-free pasta that you love. Just ensure you adjust cooking times according to the package instructions.
Can I add vegetables to the casserole?
Yes! Feel free to incorporate veggies like spinach, zucchini, or mushrooms into the meat sauce for extra nutrients and flavor. Sauté them along with the onion and garlic for best results.
What kind of cheese can I substitute if I don’t have ricotta?
You can use cream cheese or mascarpone as alternatives to ricotta. Both will add creaminess, though mascarpone tends to be richer while cream cheese is a bit tangier.
How do I make this casserole spicier?
Increase the amount of red pepper flakes or add a dash of hot sauce into the meat sauce. Fresh chopped jalapeños sautéed with the onion and garlic also bring a nice kick.
Final Thoughts
This High Protein Spaghetti Casserole Recipe truly combines the best of wholesome nutrition and comforting flavors, making it a standout meal that feels both indulgent and nourishing. Whether you’re cooking for your family or meal prepping for the week ahead, give this recipe a try—you might just discover a new favorite go-to dish that fills you up and keeps you energized.
Print
High Protein Spaghetti Casserole Recipe
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 6 servings
- Category: Main Dish
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Description
This High Protein Spaghetti Casserole is a nutritious and hearty meal perfect for a family dinner. It combines whole wheat spaghetti with lean ground turkey or chicken, rich tomato flavors, and a blend of cottage, ricotta, mozzarella, and Parmesan cheeses to create a satisfying dish packed with protein and balanced ingredients.
Ingredients
Pasta
- 8 oz whole wheat spaghetti (or any high-protein pasta)
Protein
- 1 lb ground turkey or chicken (lean)
Vegetables & Aromatics
- 1 medium onion, chopped
- 2 cloves garlic, minced
Tomato Base
- 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
- 1 tablespoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon red pepper flakes (optional)
- Salt and pepper to taste
Oils
- 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 minced garlic and sauté until the onion is translucent and fragrant, about 3-4 minutes.
- Cook Ground Meat: Add the ground turkey or chicken to the skillet with the onions and garlic. Cook, breaking up the meat with a spatula, until fully browned and no longer pink, about 6-8 minutes. Season with salt, pepper, dried oregano, dried basil, and optional red pepper flakes. Stir to combine.
- Add Tomato Ingredients: Stir in the canned diced tomatoes and tomato paste into the cooked meat mixture. Simmer on low heat for 5-7 minutes to meld flavors and thicken the sauce slightly.
- Mix Cheeses: In a medium bowl, combine the low-fat cottage cheese, part-skim ricotta cheese, and half of the shredded mozzarella cheese. Mix well.
- Combine Casserole: In a large mixing bowl or casserole dish, combine the cooked spaghetti, meat and tomato sauce mixture, and the cheese mixture. Toss gently to combine everything evenly.
- Assemble and Bake: Preheat your oven to 375°F (190°C). Transfer the spaghetti mixture into a greased casserole dish. Sprinkle the remaining shredded mozzarella and grated Parmesan cheese evenly on top.
- Bake to Finish: Bake uncovered for 20 minutes or until the cheese on top is melted, bubbly, and slightly golden brown.
- Serve: Remove from oven and let cool for a few minutes before serving hot. Enjoy a balanced, high-protein casserole perfect for family meals.
Notes
- You can substitute ground turkey or chicken with lean ground beef or plant-based meat alternatives for variation.
- Use high-protein or whole grain pasta to increase fiber and protein content.
- Adjust seasoning to your preference, especially the red pepper flakes for desired spiciness.
- This casserole can be prepared ahead and refrigerated before baking for convenience.
- Store leftovers in an airtight container in the fridge for up to 3 days.
- Reheat in the oven or microwave until warmed through before serving.
