Description
Savor rich Mediterranean flavors in this protein-packed spaghetti casserole, blending hearty ground beef, zesty tomatoes, and creamy cheese into one comforting dish. Layers of perfectly seasoned ingredients create a satisfying meal you’ll crave again and again.
Ingredients
Scale
Protein Base:
- 1 pound lean ground turkey or lean ground beef
- 8 ounces (226 grams) high-protein spaghetti (chickpea, lentil, or whole wheat)
- 1 small onion, diced
- 3 cloves garlic, minced
- 1 teaspoon olive oil
Sauce Ingredients:
- 1 (28 ounces) can crushed tomatoes
- 1 (15 ounces) can tomato sauce
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon red pepper flakes (optional)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Cheese and Toppings:
- 1 cup low-fat cottage cheese or ricotta cheese
- 1/2 cup plain Greek yogurt
- 1/2 cup shredded mozzarella cheese
- 1/4 cup grated Parmesan cheese
- 2 tablespoons chopped fresh parsley (optional)
Instructions
- Prepare the oven by heating to 375F (190C), ensuring an even cooking environment for the casserole.
- Cook the spaghetti in boiling water until al dente, then drain thoroughly and set aside for layering.
- Heat olive oil in a large skillet over medium temperature. Add ground turkey or beef with diced onions and minced garlic, breaking down the meat while cooking until it achieves a rich brown color and releases its savory essence.
- Create a robust sauce by incorporating crushed tomatoes, tomato sauce, and a blend of herbs including oregano, basil, red pepper flakes, salt, and pepper. Allow the mixture to simmer for 10 minutes, intensifying the flavor profile.
- Craft a creamy filling by blending cottage cheese, Greek yogurt, and half of the Parmesan cheese until smooth and well-integrated.
- Construct the casserole in a greased 9×13-inch baking dish by strategically layering spaghetti, meat sauce, and cheese mixture. Repeat the layering process to create a harmonious composition of flavors and textures.
- Crown the casserole with a generous sprinkle of shredded mozzarella and remaining Parmesan cheese, ensuring complete coverage.
- Bake in the preheated oven for 20-25 minutes until the top turns golden brown and the edges become delightfully bubbly.
- Enhance the presentation by garnishing with fresh parsley if desired, and serve immediately while the casserole remains piping hot.
Notes
- Swap ground turkey with plant-based crumbles for a vegetarian version that maintains high protein content and delivers similar texture and flavor.
- Greek yogurt provides extra protein boost and creates creamier sauce while cutting down on traditional heavy cream calories.
- Consider using whole wheat spaghetti to increase fiber intake and enhance nutritional profile without compromising taste.
- Prepare casserole ahead of time by assembling and refrigerating up to 24 hours before baking, which makes meal planning easier and saves cooking time.
- Prep Time: 35 minutes
- Cook Time: 25 minutes
- Category: Lunch, Dinner
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 6
- Calories: 340 kcal
- Sugar: 6 g
- Sodium: 480 mg
- Fat: 8 g
- Saturated Fat: 3 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 32 g
- Fiber: 7 g
- Protein: 38 g
- Cholesterol: 45 mg