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High Protein Hamburger Casserole - A Comforting, Weeknight-Friendly Bake

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 1 pound lean ground beef (90–96% lean)
  • 8 ounces high-protein pasta (penne, rotini, or elbows)
  • 1 tablespoon olive oil (optional, depending on the leanness of your beef)
  • 1 medium yellow onion, diced
  • 3 cloves garlic, minced
  • 1 red bell pepper, diced (optional for sweetness and color)
  • 1 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • 1/2 teaspoon chili powder (optional for mild heat)
  • 1 (14.5-ounce) can diced tomatoes, with juices
  • 1 (8-ounce) can tomato sauce
  • 1/2 cup low-sodium beef broth (or water)
  • 3/4 cup plain nonfat Greek yogurt (for creaminess and protein)
  • 1 cup reduced-fat shredded cheddar (or part-skim mozzarella)
  • 1/4 cup grated Parmesan (for savory depth)
  • 2 cups baby spinach, roughly chopped
  • 2 green onions, thinly sliced (optional garnish)
  • Cooking spray for the baking dish

Method
 

  1. Preheat and prep: Heat your oven to 375°F (190°C). Lightly spray a 9x13-inch baking dish with cooking spray.
  2. Boil the pasta: Bring a large pot of salted water to a boil. Cook the high-protein pasta 1–2 minutes shy of package directions. Drain and set aside. Slightly undercooking prevents mushy noodles after baking.
  3. Brown the beef: In a large skillet over medium-high heat, warm the olive oil if needed. Add the ground beef and break it up with a spatula. Cook until no longer pink, about 5–7 minutes. Drain excess fat if necessary.
  4. Sauté aromatics: Add onion, garlic, and bell pepper to the beef. Cook 3–4 minutes until softened and fragrant.
  5. Season it right: Stir in salt, pepper, smoked paprika, oregano, and chili powder. Toast the spices for 30 seconds to bloom the flavors.
  6. Build the sauce: Pour in diced tomatoes with their juices, tomato sauce, and beef broth. Stir and bring to a gentle simmer. Let it bubble for 5 minutes to thicken slightly.
  7. Add spinach: Stir in chopped spinach and cook until just wilted, about 1 minute.
  8. Make it creamy: Reduce the heat to low. Stir in the Greek yogurt until smooth. Do not boil after adding yogurt, or it may separate.
  9. Combine with pasta: Add the drained pasta to the skillet and toss to coat evenly. Taste and adjust salt and pepper as needed.
  10. Assemble the casserole: Transfer the mixture to the prepared baking dish. Top with shredded cheddar and sprinkle Parmesan evenly over the top.
  11. Bake: Place in the oven and bake for 15–18 minutes, until the cheese is melted and the edges are bubbling. For a golden top, broil for 1–2 minutes at the end, watching closely.
  12. Rest and serve: Let the casserole rest for 5 minutes to set. Garnish with sliced green onions and serve warm.