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Southern Dishes

High Protein Spaghetti Casserole Easy Family Meal

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- 8 oz whole wheat spaghetti - 1 lb ground turkey or chicken - 1 cup cottage cheese - 1 cup shredded mozzarella cheese - 2 cups spinach, fresh or frozen - 1 can (14 oz) diced tomatoes, drained - 1 cup black beans, rinsed and drained - 2 cloves garlic, minced - 1 teaspoon Italian seasoning - Salt and pepper to taste - 2 tablespoons olive oil - Fresh basil leaves for garnish Whole wheat spaghetti offers more fiber than regular pasta. This helps you feel full longer. Ground turkey or chicken provides lean protein. Protein is key for muscle growth and repair. Cottage cheese adds calcium and protein, which are good for bones. Spinach is rich in vitamins and minerals, making it a great choice for health. Black beans give you fiber and protein, which are good for digestion. Olive oil is a source of healthy fats and can help keep your heart healthy. All these ingredients work together to make a hearty, nutritious meal. If you need a gluten-free option, use gluten-free pasta. For a vegetarian meal, swap the turkey or chicken for lentils or tofu. You can use ricotta instead of cottage cheese if you prefer. If you can't have dairy, try using a plant-based cheese. For lower sodium, choose low-sodium black beans and diced tomatoes. These swaps let everyone enjoy this tasty casserole. {{ingredient_image_1}} 1. Preheat your oven to 350°F (175°C). Grease a 9x13 inch baking dish with cooking spray. 2. Cook 8 oz of whole wheat spaghetti in a large pot. Follow the package directions until al dente. Drain and set aside. 3. In a large skillet, heat 2 tablespoons of olive oil over medium heat. 4. Add 2 cloves of minced garlic. Sauté for about 1 minute until it smells great. 5. Add 1 lb of ground turkey or chicken to the skillet. Cook until browned, about 5-7 minutes. Season with salt, pepper, and 1 teaspoon of Italian seasoning. 6. Stir in 2 cups of spinach. Cook until it wilts. This takes about 2-3 minutes for fresh spinach or 1-2 minutes for frozen. 7. In a big mixing bowl, combine the cooked spaghetti, the meat mixture, 1 cup of cottage cheese, 1 can of drained diced tomatoes, and 1 cup of black beans. 8. Fold in half of the 1 cup of shredded mozzarella cheese. Mix everything well until combined. 9. Transfer the mixture to the prepared baking dish. Spread it evenly across the dish. 10. Top with the remaining mozzarella cheese. 11. Cover the casserole with aluminum foil. Bake for 25 minutes. 12. After 25 minutes, remove the foil and bake for another 10-15 minutes. The cheese should be bubbly and golden brown. 13. Once cooked, let it cool for a few minutes before slicing. Garnish with fresh basil leaves if you want. To get the best texture, cook the spaghetti just right. Follow the package instructions and aim for al dente. This means the pasta should be firm but not hard. When you mix it with the other ingredients, it will absorb some sauce and soften a bit. This way, it won’t get mushy during baking. One common mistake is overcooking the meat. Cook it just until it’s browned. If you cook it too long, it can turn dry. Another mistake is not draining the tomatoes well. If they are too watery, they can make your casserole soggy. Lastly, don’t skip the cheese topping. It adds flavor and a nice crust. Serve this casserole with a side salad for freshness. A simple green salad with lemon vinaigrette works great. You can also add garlic bread for crunch. If you want more flavor, sprinkle some crushed red pepper flakes on top. Fresh basil leaves make a lovely garnish too! Pro Tips Use Lean Meat: Opt for lean ground turkey or chicken to keep this casserole healthy while still packing in the protein. Add Extra Veggies: Feel free to include other vegetables like bell peppers or zucchini for added nutrition and flavor. Customize the Cheese: Experiment with different cheeses, such as cheddar or parmesan, for a unique twist on the flavor profile. Make Ahead: Prepare this casserole in advance and refrigerate it overnight. Just pop it in the oven when you're ready to eat! {{image_2}} To boost the protein in this dish, try adding more lean meat. Ground chicken or turkey works great. You can also use shredded rotisserie chicken for quick prep. If you want to skip meat, add plant-based proteins like lentils or chickpeas. Both options pack a protein punch and taste great in this casserole. For a vegetarian twist, replace the meat with extra beans or tofu. Use firm tofu and crumble it into the mix for texture. If you want this dish vegan, swap cottage cheese for a dairy-free version. Nutritional yeast can add a cheesy flavor while keeping it plant-based. This casserole is perfect for sneaking in veggies. You can add chopped bell peppers or zucchini for extra flavor. Consider mixing in broccoli or cauliflower for more crunch. Even carrots work well if you shred them finely. The more veggies, the better the nutrition and taste! To keep your high protein spaghetti casserole fresh, store it in an airtight container. Let the casserole cool down before sealing it. This helps to prevent excess moisture. It stays good in the fridge for about 3 to 5 days. For best taste, eat it within this time frame. Reheating the casserole is easy. Preheat your oven to 350°F (175°C). Place the casserole in an oven-safe dish, cover it with foil, and heat for about 20 minutes. This keeps it moist. You can also microwave single portions for 2 to 3 minutes. Just make sure to cover it to avoid drying it out. Freezing is a great way to save time. To freeze, let the casserole cool first. Then, cut it into portions and wrap each piece in plastic wrap. Place the wrapped pieces in a freezer bag. It will stay good for about 2 to 3 months. When you want to eat it, thaw it in the fridge overnight before reheating. This casserole packs a protein punch from several key ingredients. Ground turkey or chicken is lean and full of protein. Cottage cheese adds even more protein and creaminess. Black beans also contribute protein and fiber. Together, these ingredients help you feel full and satisfied. Yes, you can! If you prefer, use any pasta you like. Whole wheat pasta is great for extra fiber. Gluten-free pasta works well too. Just be sure to adjust the cooking time as needed. Each pasta type offers a unique taste and texture. To make this dish gluten-free, choose gluten-free pasta. Many brands offer great options that taste similar to regular pasta. Also, check that your canned tomatoes and beans are gluten-free. These small changes make the recipe safe for those with gluten allergies. This article covers everything you need to make a great spaghetti casserole. We explored key ingredients and their health benefits, plus smart substitutions. I laid out step-by-step cooking and baking tips to guide you. We discussed common mistakes and serving ideas for extra flavor. I shared variations for protein-packed or vegetarian choices. Lastly, I provided storage advice to keep leftovers fresh and tasty. With this knowledge, you can create a dish that satisfies everyone at your table. Try making it your own and enjoy!

WANT TO SAVE THIS RECIPE?

Looking for a family meal that packs a protein punch? My High Protein Spaghetti Casserole is easy to make and loved by everyone. This dish combines tasty ingredients with great nutritional value, ensuring your family enjoys every bite. Plus, it’s simple to customize for any dietary needs. Let’s dive in and whip up a dish that not only nourishes but also brings smiles around the dinner table!

Why I Love This Recipe

  1. High Protein Boost: This casserole is packed with protein from ground turkey or chicken and cottage cheese, making it a perfect post-workout meal.
  2. Vegetable Power: With spinach and black beans, this dish provides a good dose of nutrients and fiber, ensuring a well-rounded meal.
  3. Easy to Prepare: This one-pan meal comes together quickly, making it ideal for busy weeknights when you need something nutritious and delicious.
  4. Family-Friendly: With its cheesy goodness and familiar pasta flavors, this casserole is sure to please both kids and adults alike.

Ingredients

List of Ingredients

– 8 oz whole wheat spaghetti

– 1 lb ground turkey or chicken

– 1 cup cottage cheese

– 1 cup shredded mozzarella cheese

– 2 cups spinach, fresh or frozen

– 1 can (14 oz) diced tomatoes, drained

– 1 cup black beans, rinsed and drained

– 2 cloves garlic, minced

– 1 teaspoon Italian seasoning

– Salt and pepper to taste

– 2 tablespoons olive oil

– Fresh basil leaves for garnish

Nutritional Benefits of Key Ingredients

Whole wheat spaghetti offers more fiber than regular pasta. This helps you feel full longer. Ground turkey or chicken provides lean protein. Protein is key for muscle growth and repair. Cottage cheese adds calcium and protein, which are good for bones. Spinach is rich in vitamins and minerals, making it a great choice for health. Black beans give you fiber and protein, which are good for digestion. Olive oil is a source of healthy fats and can help keep your heart healthy. All these ingredients work together to make a hearty, nutritious meal.

Substitutions for Dietary Restrictions

If you need a gluten-free option, use gluten-free pasta. For a vegetarian meal, swap the turkey or chicken for lentils or tofu. You can use ricotta instead of cottage cheese if you prefer. If you can’t have dairy, try using a plant-based cheese. For lower sodium, choose low-sodium black beans and diced tomatoes. These swaps let everyone enjoy this tasty casserole.

Step-by-Step Instructions

Preparation Steps

1. Preheat your oven to 350°F (175°C). Grease a 9×13 inch baking dish with cooking spray.

2. Cook 8 oz of whole wheat spaghetti in a large pot. Follow the package directions until al dente. Drain and set aside.

3. In a large skillet, heat 2 tablespoons of olive oil over medium heat.

4. Add 2 cloves of minced garlic. Sauté for about 1 minute until it smells great.

5. Add 1 lb of ground turkey or chicken to the skillet. Cook until browned, about 5-7 minutes. Season with salt, pepper, and 1 teaspoon of Italian seasoning.

6. Stir in 2 cups of spinach. Cook until it wilts. This takes about 2-3 minutes for fresh spinach or 1-2 minutes for frozen.

Cooking Guidelines

7. In a big mixing bowl, combine the cooked spaghetti, the meat mixture, 1 cup of cottage cheese, 1 can of drained diced tomatoes, and 1 cup of black beans.

8. Fold in half of the 1 cup of shredded mozzarella cheese. Mix everything well until combined.

Baking Instructions

9. Transfer the mixture to the prepared baking dish. Spread it evenly across the dish.

10. Top with the remaining mozzarella cheese.

11. Cover the casserole with aluminum foil. Bake for 25 minutes.

12. After 25 minutes, remove the foil and bake for another 10-15 minutes. The cheese should be bubbly and golden brown.

13. Once cooked, let it cool for a few minutes before slicing. Garnish with fresh basil leaves if you want.

Tips & Tricks

How to Achieve Perfect Texture

To get the best texture, cook the spaghetti just right. Follow the package instructions and aim for al dente. This means the pasta should be firm but not hard. When you mix it with the other ingredients, it will absorb some sauce and soften a bit. This way, it won’t get mushy during baking.

Common Mistakes to Avoid

One common mistake is overcooking the meat. Cook it just until it’s browned. If you cook it too long, it can turn dry. Another mistake is not draining the tomatoes well. If they are too watery, they can make your casserole soggy. Lastly, don’t skip the cheese topping. It adds flavor and a nice crust.

Serving Suggestions for Enhanced Flavor

Serve this casserole with a side salad for freshness. A simple green salad with lemon vinaigrette works great. You can also add garlic bread for crunch. If you want more flavor, sprinkle some crushed red pepper flakes on top. Fresh basil leaves make a lovely garnish too!

Pro Tips

  1. Use Lean Meat: Opt for lean ground turkey or chicken to keep this casserole healthy while still packing in the protein.
  2. Add Extra Veggies: Feel free to include other vegetables like bell peppers or zucchini for added nutrition and flavor.
  3. Customize the Cheese: Experiment with different cheeses, such as cheddar or parmesan, for a unique twist on the flavor profile.
  4. Make Ahead: Prepare this casserole in advance and refrigerate it overnight. Just pop it in the oven when you’re ready to eat!

Variations

High Protein Alternatives

To boost the protein in this dish, try adding more lean meat. Ground chicken or turkey works great. You can also use shredded rotisserie chicken for quick prep. If you want to skip meat, add plant-based proteins like lentils or chickpeas. Both options pack a protein punch and taste great in this casserole.

Vegetarian or Vegan Options

For a vegetarian twist, replace the meat with extra beans or tofu. Use firm tofu and crumble it into the mix for texture. If you want this dish vegan, swap cottage cheese for a dairy-free version. Nutritional yeast can add a cheesy flavor while keeping it plant-based.

Adding Extra Vegetables for Nutrition

This casserole is perfect for sneaking in veggies. You can add chopped bell peppers or zucchini for extra flavor. Consider mixing in broccoli or cauliflower for more crunch. Even carrots work well if you shred them finely. The more veggies, the better the nutrition and taste!

Storage Info

Best Practices for Storing Leftovers

To keep your high protein spaghetti casserole fresh, store it in an airtight container. Let the casserole cool down before sealing it. This helps to prevent excess moisture. It stays good in the fridge for about 3 to 5 days. For best taste, eat it within this time frame.

Reheating Instructions

Reheating the casserole is easy. Preheat your oven to 350°F (175°C). Place the casserole in an oven-safe dish, cover it with foil, and heat for about 20 minutes. This keeps it moist. You can also microwave single portions for 2 to 3 minutes. Just make sure to cover it to avoid drying it out.

Freezing for Meal Prep

Freezing is a great way to save time. To freeze, let the casserole cool first. Then, cut it into portions and wrap each piece in plastic wrap. Place the wrapped pieces in a freezer bag. It will stay good for about 2 to 3 months. When you want to eat it, thaw it in the fridge overnight before reheating.

FAQs

What makes this spaghetti casserole high in protein?

This casserole packs a protein punch from several key ingredients. Ground turkey or chicken is lean and full of protein. Cottage cheese adds even more protein and creaminess. Black beans also contribute protein and fiber. Together, these ingredients help you feel full and satisfied.

Can I use a different type of pasta?

Yes, you can! If you prefer, use any pasta you like. Whole wheat pasta is great for extra fiber. Gluten-free pasta works well too. Just be sure to adjust the cooking time as needed. Each pasta type offers a unique taste and texture.

How can I make this casserole gluten-free?

To make this dish gluten-free, choose gluten-free pasta. Many brands offer great options that taste similar to regular pasta. Also, check that your canned tomatoes and beans are gluten-free. These small changes make the recipe safe for those with gluten allergies.

This article covers everything you need to make a great spaghetti casserole. We explored key ingredients and their health benefits, plus smart substitutions. I laid out step-by-step cooking and baking tips to guide you. We discussed common mistakes and serving ideas for extra flavor. I shared variations for protein-packed or vegetarian choices. Lastly, I provided storage advice to keep leftovers fresh and tasty. With this knowledge, you can create a dish that satisfies everyone at your table. Try making it your own and enjo

- 8 oz whole wheat spaghetti - 1 lb ground turkey or chicken - 1 cup cottage cheese - 1 cup shredded mozzarella cheese - 2 cups spinach, fresh or frozen - 1 can (14 oz) diced tomatoes, drained - 1 cup black beans, rinsed and drained - 2 cloves garlic, minced - 1 teaspoon Italian seasoning - Salt and pepper to taste - 2 tablespoons olive oil - Fresh basil leaves for garnish Whole wheat spaghetti offers more fiber than regular pasta. This helps you feel full longer. Ground turkey or chicken provides lean protein. Protein is key for muscle growth and repair. Cottage cheese adds calcium and protein, which are good for bones. Spinach is rich in vitamins and minerals, making it a great choice for health. Black beans give you fiber and protein, which are good for digestion. Olive oil is a source of healthy fats and can help keep your heart healthy. All these ingredients work together to make a hearty, nutritious meal. If you need a gluten-free option, use gluten-free pasta. For a vegetarian meal, swap the turkey or chicken for lentils or tofu. You can use ricotta instead of cottage cheese if you prefer. If you can't have dairy, try using a plant-based cheese. For lower sodium, choose low-sodium black beans and diced tomatoes. These swaps let everyone enjoy this tasty casserole. {{ingredient_image_1}} 1. Preheat your oven to 350°F (175°C). Grease a 9x13 inch baking dish with cooking spray. 2. Cook 8 oz of whole wheat spaghetti in a large pot. Follow the package directions until al dente. Drain and set aside. 3. In a large skillet, heat 2 tablespoons of olive oil over medium heat. 4. Add 2 cloves of minced garlic. Sauté for about 1 minute until it smells great. 5. Add 1 lb of ground turkey or chicken to the skillet. Cook until browned, about 5-7 minutes. Season with salt, pepper, and 1 teaspoon of Italian seasoning. 6. Stir in 2 cups of spinach. Cook until it wilts. This takes about 2-3 minutes for fresh spinach or 1-2 minutes for frozen. 7. In a big mixing bowl, combine the cooked spaghetti, the meat mixture, 1 cup of cottage cheese, 1 can of drained diced tomatoes, and 1 cup of black beans. 8. Fold in half of the 1 cup of shredded mozzarella cheese. Mix everything well until combined. 9. Transfer the mixture to the prepared baking dish. Spread it evenly across the dish. 10. Top with the remaining mozzarella cheese. 11. Cover the casserole with aluminum foil. Bake for 25 minutes. 12. After 25 minutes, remove the foil and bake for another 10-15 minutes. The cheese should be bubbly and golden brown. 13. Once cooked, let it cool for a few minutes before slicing. Garnish with fresh basil leaves if you want. To get the best texture, cook the spaghetti just right. Follow the package instructions and aim for al dente. This means the pasta should be firm but not hard. When you mix it with the other ingredients, it will absorb some sauce and soften a bit. This way, it won’t get mushy during baking. One common mistake is overcooking the meat. Cook it just until it’s browned. If you cook it too long, it can turn dry. Another mistake is not draining the tomatoes well. If they are too watery, they can make your casserole soggy. Lastly, don’t skip the cheese topping. It adds flavor and a nice crust. Serve this casserole with a side salad for freshness. A simple green salad with lemon vinaigrette works great. You can also add garlic bread for crunch. If you want more flavor, sprinkle some crushed red pepper flakes on top. Fresh basil leaves make a lovely garnish too! Pro Tips Use Lean Meat: Opt for lean ground turkey or chicken to keep this casserole healthy while still packing in the protein. Add Extra Veggies: Feel free to include other vegetables like bell peppers or zucchini for added nutrition and flavor. Customize the Cheese: Experiment with different cheeses, such as cheddar or parmesan, for a unique twist on the flavor profile. Make Ahead: Prepare this casserole in advance and refrigerate it overnight. Just pop it in the oven when you're ready to eat! {{image_2}} To boost the protein in this dish, try adding more lean meat. Ground chicken or turkey works great. You can also use shredded rotisserie chicken for quick prep. If you want to skip meat, add plant-based proteins like lentils or chickpeas. Both options pack a protein punch and taste great in this casserole. For a vegetarian twist, replace the meat with extra beans or tofu. Use firm tofu and crumble it into the mix for texture. If you want this dish vegan, swap cottage cheese for a dairy-free version. Nutritional yeast can add a cheesy flavor while keeping it plant-based. This casserole is perfect for sneaking in veggies. You can add chopped bell peppers or zucchini for extra flavor. Consider mixing in broccoli or cauliflower for more crunch. Even carrots work well if you shred them finely. The more veggies, the better the nutrition and taste! To keep your high protein spaghetti casserole fresh, store it in an airtight container. Let the casserole cool down before sealing it. This helps to prevent excess moisture. It stays good in the fridge for about 3 to 5 days. For best taste, eat it within this time frame. Reheating the casserole is easy. Preheat your oven to 350°F (175°C). Place the casserole in an oven-safe dish, cover it with foil, and heat for about 20 minutes. This keeps it moist. You can also microwave single portions for 2 to 3 minutes. Just make sure to cover it to avoid drying it out. Freezing is a great way to save time. To freeze, let the casserole cool first. Then, cut it into portions and wrap each piece in plastic wrap. Place the wrapped pieces in a freezer bag. It will stay good for about 2 to 3 months. When you want to eat it, thaw it in the fridge overnight before reheating. This casserole packs a protein punch from several key ingredients. Ground turkey or chicken is lean and full of protein. Cottage cheese adds even more protein and creaminess. Black beans also contribute protein and fiber. Together, these ingredients help you feel full and satisfied. Yes, you can! If you prefer, use any pasta you like. Whole wheat pasta is great for extra fiber. Gluten-free pasta works well too. Just be sure to adjust the cooking time as needed. Each pasta type offers a unique taste and texture. To make this dish gluten-free, choose gluten-free pasta. Many brands offer great options that taste similar to regular pasta. Also, check that your canned tomatoes and beans are gluten-free. These small changes make the recipe safe for those with gluten allergies. This article covers everything you need to make a great spaghetti casserole. We explored key ingredients and their health benefits, plus smart substitutions. I laid out step-by-step cooking and baking tips to guide you. We discussed common mistakes and serving ideas for extra flavor. I shared variations for protein-packed or vegetarian choices. Lastly, I provided storage advice to keep leftovers fresh and tasty. With this knowledge, you can create a dish that satisfies everyone at your table. Try making it your own and enjoy!

High Protein Spaghetti Casserole

A hearty and nutritious casserole packed with protein from turkey and cottage cheese, combined with whole wheat spaghetti and vegetables.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course Main Course
Cuisine American
Servings 6
Calories 350 kcal

Ingredients
  

  • 8 oz whole wheat spaghetti
  • 1 lb ground turkey or chicken
  • 1 cup cottage cheese
  • 1 cup shredded mozzarella cheese
  • 2 cups spinach, fresh or frozen
  • 1 can diced tomatoes, drained
  • 1 cup black beans, rinsed and drained
  • 2 cloves garlic, minced
  • 1 teaspoon Italian seasoning
  • to taste salt and pepper
  • 2 tablespoons olive oil
  • for garnish fresh basil leaves

Instructions
 

  • Preheat your oven to 350°F (175°C) and lightly grease a 9x13 inch baking dish with cooking spray or a little olive oil.
  • In a large pot, cook the whole wheat spaghetti according to package directions until al dente. Drain and set aside.
  • In a large skillet, heat olive oil over medium heat. Add minced garlic and sauté for about 1 minute until fragrant.
  • Add the ground turkey or chicken to the skillet. Cook until browned, about 5-7 minutes. Season with salt, pepper, and Italian seasoning.
  • Stir in the spinach, and cook until wilted (about 2-3 minutes for fresh or 1-2 minutes for frozen).
  • In a large mixing bowl, combine the cooked spaghetti, browned meat mixture, cottage cheese, diced tomatoes, and black beans. Fold in half of the mozzarella cheese. Mix thoroughly until evenly combined.
  • Transfer the mixture to the prepared baking dish and spread evenly.
  • Top with the remaining mozzarella cheese.
  • Cover the casserole with aluminum foil and bake for 25 minutes. Then, remove the foil and bake for an additional 10-15 minutes, until the cheese is bubbly and golden brown.
  • Once cooked, let the casserole cool for a few minutes before slicing. Garnish with fresh basil leaves, if desired.

Notes

Feel free to substitute ground turkey with chicken or a plant-based alternative.
Keyword casserole, healthy, high protein, spaghetti

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