I was not planning to share this recipe yet. It was supposed to be my secret weapon — the one meal I could throw together on a Monday night that would make Jake look at me like I just spent three hours in the kitchen. But then Lily’s friend stayed for dinner last week, went home, and told her mom about it. That mom texted me asking for the recipe. Then her neighbor asked. So here we are. The secret is officially out.
Creamy High Protein Beef Pasta is the ultimate easy, hearty weeknight dinner made completely from scratch in one pan. Lean ground beef, a rich homemade creamy tomato sauce, and perfectly cooked pasta come together in under 35 minutes for a satisfying, high-protein meal the whole family will devour. This simple, comforting recipe is perfect for meal prep and reheats beautifully for lunches all week long.
Why You'll Love This Recipe
- Incredibly Hearty: This is a stick-to-your-ribs, fill-you-up, nobody-is-asking-for-snacks-later kind of dinner. The combination of lean beef, creamy sauce, and pasta is pure comfort.
- High Protein: Using 90% lean ground beef and finishing with real Parmesan means you are getting a serious protein boost without feeling weighed down.
- One Pan Sauce: The entire sauce builds in one pan. You cook the beef, build the sauce right on top of those flavors, and everything comes together beautifully.
- Ready in 35 Minutes: From the moment you start boiling water to the moment you sit down and eat. Faster than delivery, tastier than anything in a box.
- Meal Prep Friendly: This pasta actually gets better the next day as the sauce soaks into every nook of the rigatoni. It reheats beautifully for lunches all week.
Ingredients You'll Need
This recipe uses a short list of pantry staples and one quick trip to the meat counter. Nothing fancy, nothing hard to find, just real ingredients that come together into something special.
- 500g (1.1 lb) lean ground beef (90% lean) — the leaner the better since the cream sauce adds plenty of richness
- 1 tsp garlic powder / 1 tsp onion powder / 1 tsp smoked paprika
- ½ tsp salt / ½ tsp black pepper
- 350g (12 oz) rigatoni or penne — rigatoni traps sauce inside every piece
- 1 tbsp olive oil
- 5 garlic cloves, minced — five cloves is the minimum
- 1 tbsp tomato paste — the secret depth builder
- 400g (14 oz) canned crushed tomatoes
- 240ml (1 cup) beef broth
- 180ml (¾ cup) heavy cream
- 100g (1 cup) freshly grated Parmesan — freshly grated only
- 1 tsp Italian seasoning
- ½ tsp red pepper flakes (optional)
- Fresh basil or parsley to finish
A few notes on ingredients: Please use freshly grated Parmesan, not the pre-shredded kind. Pre-shredded Parmesan contains anti-caking agents that prevent it from melting smoothly into the sauce. You will end up with grainy, clumpy cheese instead of that silky, restaurant-quality finish. The two minutes it takes to grate your own is worth every second.
Note: Use beef broth specifically, not chicken broth. The beef broth adds a deep savory richness that complements the ground beef and creates a more complex, restaurant-quality sauce. Chicken broth will make the sauce taste noticeably lighter.
How to Make Creamy High Protein Beef Pasta
This recipe moves in stages but nothing is complicated. Each step builds on the last and the whole thing comes together in one pan.
Step 1: Cook the pasta.
Bring a large pot of generously salted water to a rolling boil. Cook the rigatoni until it is just barely al dente, about 1 minute less than the package says. Reserve half a cup of the starchy pasta water before draining.
Lora’s Tip: Undercook the pasta slightly because it will finish cooking in the sauce. If you cook it perfectly now, it will be mushy by the time you serve it.
Step 2: Brown the beef.
Heat the olive oil in a large deep skillet over medium-high heat. Add the ground beef and break it into small crumbles. Season with garlic powder, onion powder, smoked paprika, salt, and pepper. Cook for 6 to 8 minutes until deeply browned. Drain any excess fat.
Lora’s Tip: Do not rush the browning. Let the beef sit in the pan without stirring for the first 2 minutes. This builds a caramelized crust that adds incredible depth of flavor.
Step 3: Add the aromatics.
Push the beef to the sides and add minced garlic to the center. Sauté for 1 minute until fragrant. Stir in the tomato paste and cook for a full minute, pressing it into the pan and letting it caramelize.
Step 4: Build the sauce.
Pour in crushed tomatoes and beef broth. Stir everything together, scraping up any browned bits from the bottom. Simmer uncovered for 8 to 10 minutes until reduced and thickened.
Step 5: Finish with cream.
Reduce heat to medium-low. Stir in heavy cream and Italian seasoning. Add red pepper flakes if using. Simmer gently 3 to 4 minutes until rich and velvety. Remove from heat and stir in Parmesan until melted completely.
Lora’s Tip: Add the Parmesan off the heat or on very low heat. If the sauce is boiling when you add the cheese, it can separate and become grainy instead of silky.
Step 6: Combine and serve.
Add drained pasta directly to the sauce and toss until every piece is coated. Add a splash of reserved pasta water if too thick. Serve topped with extra Parmesan and torn fresh basil.
Lora's Kitchen Tips
- Go lean on the beef. 90% lean ground beef keeps the protein high without making the sauce greasy. Fattier beef means more draining and a potentially oily sauce.
- Let the tomato paste caramelize. Cook it a full minute in the hot pan, pressing it down. This one step deepens the flavor of the entire sauce more than anything else.
- Add pasta water to bind. That starchy cooking water helps the sauce emulsify and cling to every piece of pasta instead of sliding off.
- Use freshly grated Parmesan only. Pre-shredded has anti-caking agents that prevent smooth melting. Freshly grated melts seamlessly for a silky, restaurant-quality finish.
- Boost the protein even more. Stir in 2 tablespoons of Greek yogurt right at the end, off the heat. It adds extra protein and makes the sauce even creamier.
Variations and Substitutions
Every kitchen is different, so make this your own:
Make it gluten-free: Use your favorite gluten-free penne or rigatoni. The sauce is naturally gluten-free, so just swap the pasta.
Lighter version: Replace the heavy cream with half-and-half or even whole milk. The sauce will be slightly thinner but still delicious.
Swap the protein: Ground turkey works beautifully here for an even leaner option. Brown it exactly the same way with the same spices.
Add vegetables: Stir in a handful of baby spinach right when you add the cream. It wilts down into the sauce and adds color and nutrition.
Spice it up: Double the red pepper flakes or add a tablespoon of chili crisp right before serving.
What to Serve with Creamy Beef Pasta
This pasta is a full meal on its own, but if you want to round things out, a simple side salad with mixed greens, cherry tomatoes, and a light balsamic vinaigrette is the perfect contrast to the rich, creamy pasta. The acidity cuts through the richness beautifully. [INTERNAL LINK PLACEHOLDER: link to a simple side salad recipe]
Garlic bread is the obvious choice and nobody in my house has ever complained about it. A crusty baguette sliced, brushed with garlic butter, and toasted under the broiler for 3 minutes is all you need.
For something lighter, steamed broccoli tossed with a squeeze of lemon and a pinch of salt is quick, easy, and adds a nice crunch alongside the creamy pasta.
Storage, Freezing, and Reheating
- Storage: Let the pasta cool completely, then transfer to an airtight container. It keeps in the refrigerator for up to 4 days. The sauce will thicken as it chills but loosens right back up when reheated.
- Freezing: This freezes surprisingly well for up to 2 months. Store in a freezer-safe container with as little air as possible. Thaw overnight in the fridge before reheating.
- Reheat in a skillet: Reheat over medium-low heat with a splash of milk or broth to bring the sauce back to its creamy consistency. Stir gently until heated through.
- Even better the next day: The flavors meld overnight and the sauce soaks deeper into the pasta. Honestly, leftovers might be even better than the fresh version.
- Meal prep tip: Make the sauce on Sunday and store it separately. Cook fresh pasta when ready to eat for the best texture.
Frequently Asked Questions
Here are the questions I get asked most about this creamy beef pasta:
Can I use a different pasta shape?
Absolutely. Penne, fusilli, and even shells work great. You want something with grooves or hollow centers that can trap the sauce inside. Avoid spaghetti or angel hair since the thick, creamy sauce needs something with more surface area to cling to.
Why is my sauce too thin?
This usually means the sauce did not reduce enough before adding the cream. Let the tomato mixture simmer uncovered for the full 8 to 10 minutes. The sauce should be noticeably thicker before you move on. If still too thin after adding cream, simmer for another 2 to 3 minutes.
Can I make this ahead of time?
Yes. Make the sauce complete through step 5, cool it, and store in the fridge for up to 2 days. Cook fresh pasta when ready to serve and toss in the reheated sauce. This is how I handle meal prep most weeks.
Is this really high protein?
Yes. Between the lean ground beef and real Parmesan cheese, each serving comes in at around 45 to 50 grams of protein. Stir in Greek yogurt at the end to push that even higher.
Can I use ground turkey or chicken instead?
Ground turkey works perfectly with the same spices and method. Ground chicken tends to be very lean and can dry out, so add an extra tablespoon of olive oil when browning it. The sauce carries plenty of flavor regardless of the protein.
This creamy beef pasta is one of those recipes that makes you feel like you really have it all figured out. Rich, comforting, packed with protein, and on the table in 35 minutes flat. Make it this week, watch every single plate come back empty, and let me know how your family liked it. I already know the answer.
With love and a lot of Parmesan,
Lora x
Creamy High Protein Beef Pasta
4
servings10
minutes25
minutes580
kcalIngredients
500g (1.1 lb) lean ground beef (90% lean)
1 tsp garlic powder, 1 tsp onion powder, 1 tsp smoked paprika, 1/2 tsp salt, 1/2 tsp black pepper
350g (12 oz) rigatoni or penne
1 tbsp salt (for pasta water)
1 tbsp olive oil
5 garlic cloves, minced
1 tbsp tomato paste
400g (14 oz) canned crushed tomatoes
240ml (1 cup) beef broth
180ml (3/4 cup) heavy cream
100g (1 cup) freshly grated Parmesan
1 tsp Italian seasoning, 1/2 tsp red pepper flakes (optional)
Fresh basil or parsley to finish
Directions
Cook rigatoni in salted boiling water until just al dente. Reserve 1/2 cup pasta water, then drain.
Brown ground beef in olive oil over medium-high heat with garlic powder, onion powder, smoked paprika, salt, and pepper for 6-8 minutes. Drain excess fat.
Add minced garlic and sauté 1 minute. Stir in tomato paste and cook 1 minute to caramelize.
Add crushed tomatoes and beef broth. Simmer uncovered 8-10 minutes until reduced and thickened.
Stir in heavy cream and Italian seasoning. Simmer 3-4 minutes. Remove from heat, stir in Parmesan until melted and smooth.
Toss pasta in sauce. Loosen with pasta water if needed. Serve topped with extra Parmesan and fresh basil.
