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
Scale
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.
