High Protein Pasta Sauce Recipe
I absolutely love this recipe because it’s a comforting, flavorful dish that’s super easy to make yet feels like an indulgent treat with its creamy ricotta and rich tomato sauce. Plus, it’s a versatile meal that satisfies my craving for something hearty while still being relatively healthy with lean ground turkey and vibrant herbs.
I adore fashioning meals that are both delightful and healthful, and this High Protein Pasta Sauce is one of my top picks. It melds lean ground turkey with the vibrant tastes of crushed tomatoes, garlic, oregano, and basil.
Low-fat ricotta and Parmesan cheeses added in make for a protein-packed dish, which is just what you need for a fabulously filling meal.
Ingredients
Ground Turkey:
Low in saturated fat and heart-healthy, lean protein.
Garlic:
Antioxidant-rich, depth and aroma add.
Crushed Tomatoes:
Loaded with vitamin C, delightful sweetness, and creamy texture.
Olive Oil:
Nutritious fats support the heart in beating well, they boost the taste of food.
They make it palatable.
Ricotta Cheese:
Calcium supplier, contributes creaminess, low-fat selection.
Parmesan Cheese:
Flavor that is aged and has the boost of protein, notes that are sharp and nutty.
Ingredient Quantities
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 pound ground turkey or lean ground beef
- 1 can (28 ounces) crushed tomatoes
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon crushed red pepper flakes
- Salt and pepper to taste
- 1/2 cup low-fat ricotta cheese
- 1/4 cup grated Parmesan cheese
- 1/4 cup chopped fresh parsley (optional)
Instructions
1. In a big skillet, heat the olive oil over medium heat. Sauté the chopped onion in the oil for about 5 minutes, or until it is translucent.
2. Add the skillet’s minced garlic and cook for another 1-2 minutes, stirring often, until it is fragrant.
3. Raise the heat to medium-high and incorporate the ground turkey or lean ground beef. Stir and break up the meat with a spoon until it is browned all over and cooked to the point that you can’t see any pink anywhere, about 7-8 minutes.
4. Mix well and combine the crushed tomatoes and the tomato paste.
5. Include the following in the sauce: dried oregano, dried basil, and crushed red pepper flakes. Then add salt and pepper to taste.
6. Lower the heat to low, cover the skillet, and allow the sauce to simmer gently for about 15-20 minutes, stirring now and then.
7. Take off the cover; then combine the ricotta cheese into the sauce so that it mixes nicely and evenly with the other components.
8. Stir in the grated Parmesan cheese and cook until melted and incorporated into the sauce.
9. If you choose to use it, add the chopped fresh parsley and stir it in.
10. Pour the sauce over the pasta of your choice and enjoy!
Equipment Needed
1. Skillet (large)
2. Stove
3. Wooden spoon or spatula
4. Knife
5. Cutting board
6. Measuring spoons
7. Can opener
8. Measuring cup
9. Stirring spoon
10. Pasta pot (optional, for pasta)
11. Colander (optional, for draining pasta)
FAQ
- Q:Can I substitute ground chicken for turkey or beef? A: You may; ground chicken is a fine stand-in and offers just as much protein.
- Q:How can I turn this pasta sauce into a meatless sauce? A: Replace the ground turkey or beef with a plant-based alternative, like textured vegetable protein or lentils.
- Q:How long can I keep this sauce in the fridge? A: Keep it in an airtight container for no more than 3-4 days.
- Q:Is it permissible to freeze the sauce for pasta?
A: Yes, the sauce stores well in the freezer and can remain there for as long as 3 months. - Q:Is there a dairy-free option for this recipe? A: Yes, you can use nutritional yeast and cashew cream to replace the ricotta and Parmesan. The alternatives yield a texture and flavor that are so close to what you get with the original ingredients that we bet you could fool a dairy-loving friend.
- Q:What kind of pasta works well with this sauce?
A: This sauce, which is high in protein, goes well with any kind of pasta. My personal favorites are whole grain and chickpea pasta, both of which are much higher in protein and fiber than traditional pasta. - Q:Is this recipe compatible with the slow cooker? A: Certainly, first perform the steps of browning the meat and sautéing the onions and garlic, then move all the ingredients to a slow cooker and set it on low for a cook time of 4-6 hours.
Substitutions and Variations
Use avocado oil or coconut oil instead of olive oil.
If you have ground turkey or lean ground beef, you can substitute them with ground chicken or ground pork.
Substitute crushed tomatoes with diced tomatoes or tomato sauce.
Substitute low-fat ricotta cheese with Greek yogurt.
Replace Parmesan cheese with Pecorino Romano or nutritional yeast for a dairy-free option.
Pro Tips
1. Layering Flavor: For an additional depth of flavor, deglaze the pan with a splash of red wine after browning the meat. This will lift any delicious browned bits from the pan, enhancing your sauce’s richness.
2. Optimal Herb Release: Lightly crush the dried oregano and basil between your fingers before adding them to the sauce. This small step releases essential oils, intensifying the herbs’ flavor throughout your dish.
3. Consistent Heat Control: Maintain a medium heat when browning the meat to ensure it’s cooked evenly without drying out. Resist the urge to turn the heat too high, as this can cause the meat to overcook on the outside while remaining undercooked inside.
4. Tomato Sauce Balance: If your tomato sauce tastes too acidic, add a pinch of sugar to balance the flavors without altering the intended savory taste of the dish.
5. Cheese Melting Point: Allow the sauce to cool slightly before adding the ricotta cheese. This prevents the cheese from curdling and ensures a smooth, creamy finish.
High Protein Pasta Sauce Recipe
My favorite High Protein Pasta Sauce Recipe
Equipment Needed:
1. Skillet (large)
2. Stove
3. Wooden spoon or spatula
4. Knife
5. Cutting board
6. Measuring spoons
7. Can opener
8. Measuring cup
9. Stirring spoon
10. Pasta pot (optional, for pasta)
11. Colander (optional, for draining pasta)
Ingredients:
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 pound ground turkey or lean ground beef
- 1 can (28 ounces) crushed tomatoes
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon crushed red pepper flakes
- Salt and pepper to taste
- 1/2 cup low-fat ricotta cheese
- 1/4 cup grated Parmesan cheese
- 1/4 cup chopped fresh parsley (optional)
Instructions:
1. In a big skillet, heat the olive oil over medium heat. Sauté the chopped onion in the oil for about 5 minutes, or until it is translucent.
2. Add the skillet’s minced garlic and cook for another 1-2 minutes, stirring often, until it is fragrant.
3. Raise the heat to medium-high and incorporate the ground turkey or lean ground beef. Stir and break up the meat with a spoon until it is browned all over and cooked to the point that you can’t see any pink anywhere, about 7-8 minutes.
4. Mix well and combine the crushed tomatoes and the tomato paste.
5. Include the following in the sauce: dried oregano, dried basil, and crushed red pepper flakes. Then add salt and pepper to taste.
6. Lower the heat to low, cover the skillet, and allow the sauce to simmer gently for about 15-20 minutes, stirring now and then.
7. Take off the cover; then combine the ricotta cheese into the sauce so that it mixes nicely and evenly with the other components.
8. Stir in the grated Parmesan cheese and cook until melted and incorporated into the sauce.
9. If you choose to use it, add the chopped fresh parsley and stir it in.
10. Pour the sauce over the pasta of your choice and enjoy!