🧾 Ingredients
- 8 oz high-protein pasta (chickpea, lentil, or protein-enriched bowties)
- 1 lb lean ground beef (93% lean or higher)
- 1 tbsp olive oil
- 4 cloves garlic, minced
- 1 cup low-fat milk or unsweetened almond milk
- ½ cup plain Greek yogurt (boosts protein + creaminess)
- ¾ cup grated Parmesan cheese
- ½ tsp salt
- ½ tsp black pepper
- ½ tsp Italian seasoning
- ¼ tsp red pepper flakes (optional)
- ½ cup beef broth or pasta water
- Optional add-ins: spinach, mushrooms, broccoli
👩🍳 Instructions
1️⃣ Cook pasta
Boil pasta according to package directions.
Reserve ½ cup pasta water, then drain.
2️⃣ Brown beef
Heat olive oil in a large skillet.
Add ground beef, salt, and pepper.
Cook until browned. Drain excess fat.
3️⃣ Garlic & sauce
Add garlic and cook 30 seconds.
Stir in milk and broth. Simmer 2–3 minutes.
Lower heat. Whisk in Greek yogurt and Parmesan until creamy and smooth.
4️⃣ Combine
Add cooked pasta (and veggies if using).
Toss gently until coated.
Add pasta water if needed to loosen sauce.
5️⃣ Serve
Taste and adjust seasoning.
Top with extra Parmesan and parsley.
🥗 Nutrition (approx per serving)
- Calories: ~430
- Protein: ~35–40 g
- Carbs: ~35 g
- Fat: ~16 g
- Fiber: ~6 g
✅ High protein
✅ Creamy without heavy cream
✅ Great for meal prep
✅ Family-friendly
🌟 Tips & Variations
✔ Extra protein: stir in ½ cup cottage cheese blended smooth
✔ Low-carb: use hearts-of-palm or edamame pasta
✔ Keto: swap pasta for zucchini noodles
✔ Spicy: add Cajun seasoning
✔ Baked version: transfer to dish, top with mozzarella, bake 10 min
