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
Scale
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.
