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High Protein Taco Pasta - A Hearty, Flavor-Packed Weeknight Dinner

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

Ingredients
  

  • 1 pound lean ground turkey (93% or leaner; or use extra-lean ground beef or chicken)
  • 1 small yellow onion, diced
  • 3 cloves garlic, minced
  • 1 packet (about 1 oz) taco seasoning (or 2–3 tablespoons homemade)
  • 1 teaspoon ground cumin (optional for extra depth)
  • 1 can (14.5 oz) fire-roasted diced tomatoes
  • 1 cup tomato sauce (no-sugar-added if possible)
  • 2 cups low-sodium chicken broth
  • 8 ounces dry short pasta (penne, shells, rotini, or elbow macaroni)
  • 1 cup canned black beans, rinsed and drained (optional but adds protein and fiber)
  • 1/2 cup plain nonfat Greek yogurt (or low-fat cottage cheese blended smooth)
  • 1/2 cup shredded reduced-fat cheddar or Mexican blend
  • 1/2 cup corn kernels (frozen or canned; optional)
  • Salt and black pepper to taste
  • Olive oil spray or 1 teaspoon olive oil
  • Fresh cilantro or green onions for garnish (optional)
  • Lime wedges for serving (optional)

Method
 

  1. Brown the meat: Heat a large deep skillet or Dutch oven over medium-high. Lightly oil the pan. Add ground turkey and cook, breaking it up, until no longer pink, about 5–6 minutes. Season lightly with salt and pepper.
  2. Soften aromatics: Add diced onion and cook 3–4 minutes until translucent. Stir in garlic for 30 seconds until fragrant.
  3. Season it up: Sprinkle in taco seasoning and cumin. Stir to coat the meat and onions so the spices bloom and smell toasty.
  4. Build the sauce: Pour in diced tomatoes (with juices), tomato sauce, and chicken broth. Stir well and bring to a gentle boil.
  5. Add pasta and simmer: Stir in the dry pasta, black beans, and corn. Reduce heat to medium-low, cover, and cook 10–12 minutes, stirring every few minutes so the pasta doesn’t stick. Add a splash of broth or water if it gets too thick before the pasta is tender.
  6. Make it creamy and high protein: Turn heat to low. Stir in Greek yogurt until smooth and creamy. Add the shredded cheese and stir until melted. Taste and adjust salt and pepper.
  7. Finish and serve: Let it sit 2 minutes to thicken. Top with chopped cilantro or green onions. Serve with lime wedges for brightness.