High-Protein Pizza Pasta Bake

My gym buddy texted me at lunch one day asking what I eat after workouts, and I found myself describing this pasta bake I'd thrown together the night before—one of those happy accidents where I had Greek yogurt left over and thought, why not lean into it? The question caught me off guard because honestly, I'd never thought of it as anything special, just a weeknight solution that happened to tick all the boxes: protein, comfort, and the kind of dish you can make ahead and reheat without apology.

I made this for a small dinner party last spring when I was trying to impress someone without spending three hours cooking, and watching people go back for thirds while chatting casually in the kitchen felt like winning the lottery. That's when I realized it wasn't just meal prep food—it was the kind of dish that brings people together without announcing how hard you tried.

Ingredients

• High-protein penne or rotini pasta, 12 oz: The shape matters more than you'd think—tubes and spirals trap sauce beautifully, and high-protein varieties add an extra 2–3 grams per serving without changing the taste.
• Lean ground beef, 8 oz: This is the protein anchor; I use 93/7 lean to avoid a grease slick on top, but if you only have 85/15, just drain extra fat after browning.
• Turkey or regular pepperoni, 2 oz sliced: The saltiness and slight spice wake up every bite, and a little goes a long way—don't skip it thinking it's optional.
• Medium onion, finely chopped: Finely chopped means it softens faster and disappears into the sauce, sweetening everything without announcing itself.
• Garlic, 2 cloves minced: Fresh garlic blooms when you add it to hot oil and beef, releasing that aroma that makes your kitchen smell like a restaurant.
• Bell pepper and mushrooms: These are honestly optional, but they add volume, texture, and sneaky vegetables that no one protests.
• Low-sodium marinara sauce, 2 cups: Low-sodium matters here because you're adding salty cheeses and pepperoni; regular sauce can tip over into oversalted territory.
• Plain Greek yogurt, 1 cup: Use 2% or fat-free—full-fat works too but changes the calorie count; whisk it smooth with the cheese to avoid lumps.
• Part-skim mozzarella, 1 cup plus ½ cup for topping: Part-skim stretches further and browns more evenly than whole-milk versions; the extra ½ cup on top gets golden and crispy.
• Parmesan cheese, ¼ cup grated: This adds a sharp note that balances the creamy yogurt sauce and keeps it from tasting one-dimensional.
• Dried oregano and basil, ½ tsp each: Dried herbs concentrate their flavor when simmered in sauce; don't substitute fresh here—they'll turn dark and bitter.
• Crushed red pepper flakes, ¼ tsp optional: A whisper of heat rounds out the flavors, but leave it out if anyone at your table avoids spice.

Instructions

Preheat and prep your stage:

Set your oven to 375°F and grease a 9x13-inch baking dish with a little oil or cooking spray—this prevents the bottom from sticking and makes cleanup less of a chore.

Cook pasta to just-done:

Boil salted water, add pasta, and pull it out when it's still slightly firm to the bite. It'll finish cooking in the oven, so underdone here is better than mushy.

Brown the beef and build flavor:

Heat a large skillet, crumble in your ground beef, and let it brown without stirring constantly—you want some color and texture, not a gray mush. Once it's done, push it to the side and add onion, letting it soften for a few minutes before stirring in garlic, peppers, and mushrooms.

Simmer the aromatics and sauce:

Pour in your marinara, sprinkle in oregano, basil, and red pepper flakes, then let it bubble gently for 5 minutes so the flavors marry. Taste and season with salt and pepper—remember the cheese and pepperoni add salt too.

Whisk the yogurt-cheese sauce:

In a separate bowl, combine Greek yogurt, mozzarella, and Parmesan, whisking until completely smooth with no streaks. This step prevents lumps and ensures every bite has creamy, cheesy coverage.

Bring it all together:

In a large bowl, combine cooked pasta, beef sauce, pepperoni slices, and yogurt-cheese mixture, then toss everything until coated evenly. Don't be shy—coat it thoroughly.

Assemble in the baking dish:

Transfer the whole tossed mixture into your prepared dish, spread it level, then top with remaining mozzarella and extra pepperoni slices scattered across the surface.

Bake until golden and bubbly:

Bake uncovered for about 20 minutes until the top browns lightly and you see sauce bubbling at the edges. The cheese on top should be melted and slightly caramelized, not pale.

Rest before serving:

Let it sit for 5 minutes—this lets everything settle and makes serving cleaner. Garnish with fresh basil or parsley if you have it, though it's delicious without.

Save

There's a moment when the oven door opens and that cheesy, meaty, herb-filled steam hits your face that makes all the chopping worth it. My kitchen transformed from quiet and empty into this warm, inviting space filled with the kind of aroma that makes people lean toward the stove.

Why This Dish Works as Meal Prep

I started making two of these at once because everyone I cooked for wanted to know the recipe, and then I realized it was the perfect vehicle for planned leftovers—it actually tastes better the next day after the flavors settle. Reheat it in a 350°F oven covered with foil for 15 minutes, or microwave individual portions for 2 minutes; the sauce doesn't separate and the pasta stays tender instead of hardening into a brick.

Building Flavor Without Extra Calories

The Greek yogurt is the secret that made me realize you don't have to choose between protein goals and tasting good—it adds richness and creaminess while keeping the dish honest about nutrition. The marinara sauce, pepperoni, and both cheeses do the heavy lifting on flavor, so the yogurt just glides in and amplifies everything without announcing itself.

Smart Swaps and Variations

This recipe is forgiving enough to adapt based on what's in your fridge or what you're avoiding that week. Ground turkey or chicken swaps in seamlessly for beef, whole-wheat or chickpea pasta ups the fiber even further, and I've buried spinach, zucchini, and olives in here with zero complaints from anyone eating it.

• Try turkey or chicken if you want to lower fat slightly, though the texture stays equally satisfying.
• Add a full cup of spinach or 1 diced zucchini if you want to stretch this to feed more people or sneak in extra vegetables.
• Serve alongside a simple green salad and a dry red wine—the acidity cuts through the richness beautifully.

Save

This is the kind of dish that sits at the intersection of ambitious and achievable, the one you'll make on a busy Tuesday and again for company on the weekend. It tastes like you care, even when you made it in 50 minutes flat.

Recipe FAQs

→ Can I use different meat options?

Yes, ground turkey or chicken work well as substitutes for lean beef. You can also use turkey pepperoni or omit it entirely for a lighter version while maintaining the protein content from the yogurt-cheese sauce.

→ What makes this high in protein?

The combination of high-protein pasta, lean ground beef, Greek yogurt, and mozzarella cheese delivers 31g of protein per serving. Greek yogurt adds protein while creating a creamy texture without excessive heavy cream.

→ Can I make this ahead of time?

Absolutely. Assemble the dish up to step 7, cover tightly, and refrigerate for up to 24 hours. When ready to bake, add 5-10 minutes to the cooking time since it will be cold.

→ How do I store leftovers?

Store in an airtight container in the refrigerator for 3-4 days. Reheat in the microwave or cover with foil and warm in a 350°F oven. The flavors often improve overnight as the ingredients meld together.

→ Can I freeze this pasta bake?

Yes, freeze before baking or after cooling completely. Wrap tightly in plastic wrap and foil for up to 3 months. Thaw overnight in the refrigerator before baking or add 15-20 minutes to the bake time if cooking from frozen.

→ What vegetables work best in this dish?

Bell peppers, mushrooms, onions, and sautéed spinach complement the flavors beautifully. Zucchini, olives, or diced eggplant also work well. Aim for 2-3 cups total vegetables to maintain the proper sauce-to-pasta ratio.