If you’re on the hunt for a meal that balances hearty comfort with a nutritious boost, this High Protein Spaghetti Casserole Recipe is exactly what you need. It’s a lively combination of whole wheat spaghetti tangled with lean ground turkey, rich cheeses, and perfectly seasoned tomato sauce that comes together in a cozy casserole. Whether you’re feeding a family or meal-prepping for the week, this dish brings protein-packed satisfaction with every cheesy, flavorful bite.
Ingredients You’ll Need
All you really need to make this casserole stand out are ingredients that are simple, wholesome, and work in perfect harmony. Each ingredient is carefully chosen for its role in flavor, texture, or nutrition to create a dish that’s balanced and irresistible.
- 8 oz whole wheat spaghetti: Provides a fiber-rich base with extra protein for a healthier pasta option.
- 1 lb ground turkey or chicken (lean): A lean protein source that keeps the dish light yet filling.
- 1 medium onion, chopped: Adds sweetness and depth to the sauce.
- 2 cloves garlic, minced: Infuses aromatic warmth and bold flavor.
- 1 (14.5 oz) can diced tomatoes (no added sugar): Fresh-tasting, tangy tomato base without the extra sugars.
- 1 (6 oz) can tomato paste: Concentrates the tomato flavor and thickens the sauce beautifully.
- 1/2 cup low-fat cottage cheese: Adds creamy texture while keeping it light and protein-rich.
- 1/2 cup part-skim ricotta cheese: Brings a smooth, slightly sweet richness that melts into the mixture.
- 1 cup shredded mozzarella cheese (divided): Offers that classic gooey, melty element that makes casseroles irresistible.
- 1/4 cup grated Parmesan cheese: Adds a salty, nutty finishing note.
- 1 tablespoon dried oregano: Earthy herb that ties the flavors together.
- 1 teaspoon dried basil: Provides a fresh, slightly sweet herbal kick.
- 1/2 teaspoon red pepper flakes (optional): For those who like a bit of heat without overpowering the dish.
- Salt and pepper to taste: Essential seasonings to enhance every ingredient.
- 1 tablespoon olive oil: Helps sauté aromatics and adds a subtle fruity richness.
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 until al dente — just firm to the bite. This ensures it holds up well in the casserole without turning mushy. Once cooked, drain and set aside, but don’t rinse; the starches help the sauce cling perfectly.
Step 2: Prepare the Sauce
In a large skillet, heat the olive oil over medium heat and sauté the chopped onion until translucent and fragrant, about 5 minutes. Add garlic and cook for another minute, careful not to burn it. Toss in the ground turkey or chicken, seasoning with salt, pepper, oregano, basil, and optional red pepper flakes. Break up the meat as it browns evenly, ensuring it’s cooked through.
Step 3: Add Tomato Elements
Once the meat is browned, stir in the canned diced tomatoes and tomato paste. Let the sauce simmer on low for about 10 minutes. This slow simmer lets all those savory flavors meld and the sauce thicken to just the right consistency for the casserole.
Step 4: Mix the Cheeses and Pasta
In a large bowl, combine the cooked spaghetti with the tomato-meat sauce. Gently fold in the cottage cheese and ricotta to add creaminess and extra protein throughout the dish. Stir in half of the shredded mozzarella, which will melt inside the casserole, making it decadently cheesy but balanced.
Step 5: Assemble and Bake
Transfer the mixture into a greased baking dish, then sprinkle the remaining mozzarella and grated Parmesan evenly over the top. Bake in a preheated oven at 375°F (190°C) for about 20-25 minutes, or until the cheese is bubbly and golden brown. The aroma alone will have everyone ready to dig in.
How to Serve High Protein Spaghetti Casserole Recipe
Garnishes
A sprinkle of fresh chopped basil or parsley on top just before serving adds a burst of color and fresh herbal flavor that brightens every bite.
Side Dishes
Serve with a crisp green salad drizzled with balsamic vinaigrette and some roasted vegetables like asparagus or zucchini for a well-rounded, nutrient-packed meal that doesn’t feel heavy.
Creative Ways to Present
Try scooping the casserole into individual ramekins for charming personal servings, or layer it with thin slices of sautéed eggplant or zucchini to add even more veggies and texture. It’s perfect for impressing guests or making weeknight dinners feel special.
Make Ahead and Storage
Storing Leftovers
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. The flavors actually improve with time, making it a fantastic option for next-day meals or quick lunches.
Freezing
This High Protein Spaghetti Casserole Recipe freezes beautifully. Portion it into freezer-safe containers and store for up to 3 months. Just thaw overnight in the refrigerator before reheating to maintain the best texture and taste.
Reheating
To reheat, cover the casserole with foil and bake at 350°F (175°C) until warmed through, about 15-20 minutes. For faster heating, microwave individual portions, stirring halfway to ensure even warmth and gooey melted cheese.
FAQs
Can I use a different type of pasta?
Absolutely! While whole wheat spaghetti provides extra protein and fiber, feel free to swap in any high-protein pasta like chickpea or lentil-based varieties to keep this casserole nutritious and delicious.
What if I don’t have ricotta cheese?
You can substitute ricotta with equal parts cottage cheese or even cream cheese for a creamy texture. Just make sure to adjust the seasoning slightly to maintain balance.
Is ground turkey the best meat choice here?
Ground turkey is lean and works beautifully, but you can also use ground chicken, lean ground beef, or even plant-based crumbles if you want a vegetarian twist while keeping the protein high.
Can I make this recipe gluten-free?
Definitely. Use gluten-free high-protein pasta options and double-check that all canned ingredients are certified gluten-free to enjoy this casserole without worry.
How spicy does the red pepper flakes make it?
The red pepper flakes add just a subtle kick, enhancing the flavor without making it too spicy. You can always leave them out or add more depending on your heat preference.
Final Thoughts
I can’t recommend this High Protein Spaghetti Casserole Recipe enough if you want a cozy meal packed with flavor and nourishment. Whether it’s a busy weeknight dinner or a meal to impress friends, this dish delivers on all fronts. Give it a try and watch it quickly become one of your go-to recipes — comfort food never felt so good and wholesome.
Print
High Protein Spaghetti Casserole Recipe
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
- Yield: 6 servings
- Category: Main Course
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Description
This High Protein Spaghetti Casserole is a nutritious and satisfying meal perfect for those looking to increase their protein intake while enjoying a classic comfort dish. Featuring whole wheat spaghetti, lean ground turkey or chicken, and a blend of cheeses, this casserole delivers flavor and nourishment in every bite. With herbs like oregano and basil and a hint of red pepper flakes, it offers a balanced and delicious meal ideal for family dinners or meal prep.
Ingredients
Pasta and Meat
- 8 oz whole wheat spaghetti (or any high-protein pasta)
- 1 lb ground turkey or chicken (lean)
Vegetables and Aromatics
- 1 medium onion, chopped
- 2 cloves garlic, minced
Tomato Sauce
- 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
Herbs and 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 onion and garlic: In a large skillet, heat the olive oil over medium heat. Add the chopped onion and cook until translucent, about 3-4 minutes. Add the minced garlic and sauté for another 1 minute until fragrant.
- Cook the ground meat: Add the ground turkey or chicken to the skillet with the onions and garlic. Cook, breaking it up with a spoon, until no longer pink and fully cooked, about 7-8 minutes. Season with salt, pepper, dried oregano, dried basil, and red pepper flakes if using.
- Add tomatoes and tomato paste: Stir in the diced tomatoes and tomato paste, mixing well to combine. Simmer the sauce for about 10 minutes to allow flavors to meld and sauce to thicken slightly.
- Mix cheeses and combine: In a separate bowl, mix together cottage cheese, ricotta cheese, and half of the shredded mozzarella cheese.
- Combine pasta and sauce: Add the drained spaghetti to the skillet with the meat sauce and toss well to coat evenly.
- Assemble the casserole: Preheat your oven to 375°F (190°C). Transfer half of the spaghetti mixture to a greased casserole dish. Spread half of the cheese mixture over the spaghetti layer, then repeat with the remaining spaghetti mixture and cheese mixture on top.
- Add mozzarella and Parmesan cheese: Sprinkle the remaining mozzarella cheese and grated Parmesan cheese evenly over the top of the casserole.
- Bake the casserole: Bake uncovered in the preheated oven for 20-25 minutes until the cheese is melted, bubbly, and lightly golden on top.
- Rest and serve: Remove the casserole from the oven and let it rest for 5 minutes before serving. This allows the flavors to settle and makes it easier to cut into portions.
Notes
- You can substitute ground beef or plant-based meat for turkey or chicken if preferred.
- To make this dish lower in fat, use low-fat cheese varieties and lean meat options.
- Feel free to add vegetables like spinach, mushrooms, or bell peppers into the sauce for added nutrition.
- If you prefer a spicier casserole, increase the amount of red pepper flakes or add a dash of hot sauce.
- This casserole can be prepared ahead of time and refrigerated for up to 2 days or frozen for up to 1 month.
