High Protein Creamy Taco Pasta
This Creamy Taco Pasta is a high-protein, family-friendly dinner that combines seasoned lean ground beef, black beans, and tender pasta in a rich, cheesy taco sauce. With over 30 grams of protein per serving, it’s a satisfying weeknight meal. Perfect for meal prep or busy nights, this dish comes together quickly with simple ingredients you likely already have in your kitchen.
One of the ways I make sure high protein meal prep happens in my family is by making a BIG dinner on Sunday nights. This is usually a pasta dish like Creamy French Onion Pasta Bake or, High Protein Creamy Chicken Spinach Artichoke Pasta Bake, or Chicken Enchilada Casserole. I make enough so there are 3-4 meals that can be used for lunches and 2-3 meals that can be used for dinner that night. Each time I make something I need it to have at least 6 servings. This sets us up for a couple days so I don’t have to make complicated meals in the beginning of the week when things are at their busiest.
This high protein creamy taco pasta has definitely earned a spot on my Sunday high protein dinner rotation! It’s easy to make with simple ingredients and it has 35 grams of protein per serving so it fits within my guidelines of a high protein meal.
💪🏻What Makes it High Protein?
I use different tweaks in each meal to make them high protein. Here’s what I did for this recipe:
- Extra lean ground beef: I used 96% lean ground beef as the protein base. You could use your favorite percentage but the higher you go, the less fat it’ll be with higher protein.
- Ultra filtered milk: The milk I use is 2% ultra filtered from Aldi (Friendly Farms) it has a whopping 14g or protein per cup. If you don’t have Aldi, you can buy this from the Fairlife brand.
- Canned black beans: Not only do black beans add a little protein to the dish, they help contribute to the fiber which helps keep it more filling.
Other ways you can adjust the protein:
- Use chicken breast instead of beef.
- Use a high protein pasta.
- Stir in Greek yogurt or cottage cheese.
- Top with reduced fat cheddar.
🧮Taco Pasta Macros
- Protein: 35 g
- Fat: 20 g
- Carbs: 73 g
- Fiber: 6.7 g
NOTE: This is based on the exact ingredients I used which may have different macros.
🧊Storing, Freezing and Reheating
Storing: Store leftover creamy taco pasta in an airtight container in the refrigerator for up to 5 days. Make sure the pasta has cooled to room temperature before sealing.
Freezing: Freeze the creamy taco beef pasta in an airtight container or freezer bag for up to 3 months. Let thaw overnight in the fridge before serving. The pasta will soak up a lot of the liquid while frozen so its helpful to reheat with a splash of broth or milk as needed to revamp the texture.
Reheating: Reheat refrigerated pasta gently in a skillet over medium-low heat or in the microwave, adding a splash of milk or broth to restore the sauce’s creamy consistency. For frozen sauce, thaw overnight in the refrigerator before reheating and tossing with cooked pasta.
❓FAQ
Cook the recipe up to the point of combining pasta and sauce. Transfer to a baking dish, top with shredded cheese, and bake at 375°F for 15–20 minutes until bubbly.
Brown the beef, onions, and peppers first. Add taco seasoning, beans, and 4 cups broth or water. Stir in dry pasta, cover, and cook on High for 15–20 minutes, stirring every 5 minutes so it doesn’t stick. When pasta is al dente, turn to Warm, stir in milk and cream cheese, and serve immediately.
Yes. Swap the regular pasta for your favorite gluten-free pasta.
Add diced jalapeños or a small amount of chipotle peppers in adobo sauce to the beef mixture before adding the cream cheese. You can also sprinkle in cayenne pepper with the taco seasoning.
High Protein Creamy Taco Pasta
Equipment
- large skillet
- wooden spoon
- can opener
- colander
- Large Pot
- airtight meal prep containers
Ingredients
- 1 lb lean ground beef (96% lean)
- 1 medium onion chopped
- 2 bell peppers chopped (any color)
- 2 packets taco seasoning
- 1 15 oz can black beans, drained and rinsed
- 8 oz block cream cheese cut into cubes
- 1 lb pasta cooked and drained
- 1 cup 2% reduced-fat ultra-filtered milk (plus more for desired sauce consistency)
- Salt & pepper to taste
Instructions
- Brown the beef: Heat a large skillet over medium-high heat. Add the ground beef, breaking it apart with a spatula as it cooks.
- Sauté the vegetables: When the beef is about halfway browned, stir in the chopped onion and bell peppers. Continue cooking until the beef is no longer pink and the vegetables are softened. Drain any excess liquid.
- Season the beef mixture: Sprinkle the taco seasoning over the beef and vegetables. Stir well to coat, adding 1/4 cup water if needed to help the seasoning blend evenly.
- Add the beans: Stir in the drained and rinsed black beans. Cook for 1–2 minutes until heated through.
- Make the creamy sauce: Reduce the heat to low. Add the cubed cream cheese and milk. Stir frequently until the cream cheese is fully melted and the sauce is smooth. Season with salt and pepper to taste.
- Combine with pasta: Add the cooked pasta to the creamy taco beef mixture. Gently toss until all pasta is evenly coated, adding a splash of milk if you prefer a looser sauce.
- Serve and enjoy: Spoon into bowls and garnish with optional toppings like shredded cheese, fresh cilantro, or sliced jalapeños.
