High-Protein Lean Beef Pasta
This high-protein lean beef pasta is a staple for athletes and busy professionals alike. Designed to replenish glycogen stores while supporting muscle synthesis, this meal delivers a robust 74g of protein per serving. By using lean ground beef (95% lean), we maximize protein density while keeping saturated fats in check. The combination of complex carbohydrates from the pasta and the savory, nutrient-dense marinara creates a satisfying, balanced dinner that hits the spot after a hard training session. It is straightforward to prepare, holds up well for meal prep, and provides a classic, comforting Italian-inspired flavor profile that never grows old.
Nutrition (per serving)
Calories
1075
Protein
74 g
Carbs
120 g
Fat
33 g
Ingredients
- 340 g Lean ground beef (95% lean)
- 200 g Dry pasta (penne or fusilli)
- 400 g Marinara sauce
- 15 ml (1 tbsp) Olive oil
- 5 g (1 tsp) Salt
- 2 g (0.5 tsp) Black pepper
Instructions
- Bring a large pot of salted water to a rolling boil over high heat.
- Add the pasta to the boiling water and cook according to package instructions until al dente, usually 8–10 minutes.
- While the pasta cooks, heat the olive oil in a large skillet over medium-high heat.
- Add the lean ground beef to the skillet, breaking it apart with a wooden spoon. Season with salt and pepper.
- Cook the beef for 6–8 minutes, stirring occasionally, until it is thoroughly browned and reaches an internal temperature of 74°C (165°F).
- Reduce the heat to low and pour the marinara sauce over the beef. Stir to combine and simmer gently for 3–5 minutes to allow flavors to meld.
- Drain the pasta, reserving about 60ml (1/4 cup) of the starchy cooking water.
- Add the cooked pasta directly into the skillet with the sauce. Toss well to coat, adding the reserved pasta water if the sauce needs thinning. Serve immediately.
Pro tips
- For a budget-friendly swap, use regular ground beef (80/20) and drain the excess fat thoroughly before adding the sauce.
- To boost protein further, use lentil or chickpea-based pasta instead of traditional wheat pasta.
- Avoid overcooking the pasta; it should retain a slight bite (al dente) so it doesn't turn mushy when tossed with the hot sauce.
- If meal prepping, store the sauce and pasta in separate containers to prevent the noodles from absorbing too much liquid and becoming soft.
Storage & reheating
Store in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave for 90 seconds, adding a splash of water to keep the sauce from drying out.
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Frequently asked questions
Can I use a different type of pasta?
Yes, any short-cut pasta like penne, fusilli, or rigatoni works best as they hold the meat sauce better than long noodles.
How can I make this lower in calories?
You can reduce the portion size of the pasta or replace half the pasta with steamed zucchini noodles to increase volume with fewer calories.
Is this suitable for freezing?
Yes, it freezes well for up to 1 month. Thaw in the refrigerator overnight before reheating on the stove or in the microwave.
