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Ground Turkey Protein Pasta Meal Prep - A Simple, High-Protein Weeknight Staple

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 12 ounces whole wheat or high-protein pasta (penne, rotini, or rigatoni)
  • 1 pound lean ground turkey (93% lean or similar)
  • 1 tablespoon olive oil
  • 1 medium yellow onion, diced
  • 3 cloves garlic, minced
  • 1 red bell pepper, diced
  • 2 cups baby spinach, roughly chopped
  • 1 cup low-sodium chicken broth
  • 1 cup canned crushed tomatoes (or tomato sauce)
  • 3/4 cup plain nonfat Greek yogurt
  • 1/2 cup grated Parmesan cheese (plus more for serving)
  • 2 teaspoons Italian seasoning
  • 1/2 teaspoon crushed red pepper flakes (optional, for heat)
  • Salt and black pepper to taste
  • Fresh parsley or basil, chopped (optional, for garnish)

Method
 

  1. Cook the pasta: Bring a large pot of salted water to a boil. Add the pasta and cook until al dente according to package directions. Reserve 1/2 cup of pasta water, then drain and set aside.
  2. Sauté the aromatics: While the pasta cooks, heat the olive oil in a large skillet over medium heat. Add the diced onion and cook 3–4 minutes until translucent. Stir in the garlic and cook 30 seconds until fragrant.
  3. Brown the turkey: Add the ground turkey to the skillet. Season with 1 teaspoon salt and 1/2 teaspoon black pepper. Break it up with a spoon and cook 5–7 minutes until no longer pink and lightly browned.
  4. Add veggies and seasoning: Stir in the bell pepper, Italian seasoning, and red pepper flakes. Cook 2–3 minutes to soften the pepper slightly.
  5. Build the sauce: Pour in the crushed tomatoes and chicken broth. Simmer for 3–4 minutes to meld flavors and reduce slightly.
  6. Make it creamy and high-protein: Reduce heat to low. Whisk the Greek yogurt in a small bowl to loosen it, then stir it into the skillet off the heat for 30 seconds. Return to low heat and stir gently. Add the Parmesan and mix until smooth. If it looks too thick, add a splash of the reserved pasta water.
  7. Add greens and pasta: Fold in the spinach until wilted, about 1 minute. Add the cooked pasta and toss to coat in the sauce. Adjust salt and pepper to taste.
  8. Finish and serve or portion: Sprinkle with extra Parmesan and chopped herbs if you like. Serve right away, or let it cool slightly before portioning into meal prep containers.