Description

This High Protein Spaghetti Casserole is a nutritious and hearty dish that blends lean ground turkey or chicken with whole wheat pasta and a medley of cheeses. Packed with protein and flavorful herbs, it’s a wholesome meal perfect for family dinners or meal prepping.

Ingredients

Pastas

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 & Oils

1 tablespoon dried oregano
1 teaspoon dried basil
1/2 teaspoon red pepper flakes (optional)
Salt and pepper to taste
1 tablespoon olive oil

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Instructions

Cook the Pasta: Bring a large pot of salted water to a boil. Add the whole wheat spaghetti and cook according to the package instructions until al dente. Drain and set aside.
Sauté Vegetables: 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 minute until fragrant.
Cook the Meat: Add the ground turkey or chicken to the skillet. Cook, breaking it up with a spoon, until browned and cooked through, about 6-8 minutes. Season with salt, pepper, dried oregano, dried basil, and red pepper flakes if using.
Add Tomato Base: Stir in the canned diced tomatoes and tomato paste. Mix well and let simmer for 5-7 minutes to meld the flavors. Adjust seasoning if needed.
Combine Cheeses: In a separate bowl, mix the low-fat cottage cheese and part-skim ricotta cheese together until smooth.
Assemble the Casserole: Preheat your oven to 375°F (190°C). In a large baking dish, combine the cooked spaghetti and meat sauce, mixing thoroughly. Dollop and gently fold in the cheese mixture. Sprinkle half of the shredded mozzarella over the top, followed by the grated Parmesan cheese.
Bake: Place the casserole in the preheated oven and bake uncovered for about 20 minutes until bubbly and golden on top. Remove halfway through baking to sprinkle the remaining mozzarella cheese evenly.
Serve: Remove from oven and let it cool for 5 minutes before serving to enhance the flavors and texture. Enjoy your protein-packed spaghetti casserole!

Notes

You can substitute ground turkey or chicken with lean ground beef if preferred.
For a spicier dish, increase the amount of red pepper flakes or add a dash of hot sauce to the tomato mixture.
Use whole wheat or high-protein pasta to increase the fiber and protein content.
This casserole can be prepared ahead and refrigerated for up to 2 days before baking.
For a dairy-free version, substitute the cheeses with plant-based alternatives.