If you’re looking for a hearty and nutritious meal that will satisfy the whole family, look no further than this High-Protein Swedish Meatball Pasta Bake! This dish combines tender meatballs, creamy sauce, and al dente pasta, all baked together to create a comforting and delicious dinner. Not only is it packed with flavor, but it’s also loaded with protein to keep you fueled throughout the day.
Why You’ll Love This Recipe:
- High in Protein: With a combination of lean ground beef and protein-rich ingredients, this pasta bake is a fantastic option for those looking to increase their protein intake.
- Easy to Prepare: The recipe comes together quickly, making it perfect for busy weeknights. Most of the work is done in the oven, giving you time to relax or prepare a side salad.
- Family-Friendly: This dish is sure to be a hit with kids and adults alike! The classic flavors of Swedish meatballs combined with pasta make it a comforting meal everyone will enjoy.
Here are the Main Ingredients you will Need:
Step-by-Step Instructions:
Preheat oven to 375°F (190°C).
In a large pot, start boiling water to cook the pasta.
While you are waiting for the water to boil, in a large bowl, combine ground beef, breadcrumbs, Parmesan cheese, egg, milk, onion powder, garlic powder, salt, and pepper. Mix until just combined. Form the mixture into small meatballs, about 1 inch in diameter (about 24 meatballs)
Add the pasta to the pot and cook until just beginning to be al dente. Do not overcook. Drain and set aside.
Spray a skillet lightly with cooking spray and heat over medium-high heat. Add the meatballs and brown on all sides (about 5-7 minutes). They don’t need to be fully cooked through, as they will finish cooking in the oven. Remove from the skillet and set aside.
In a large bowl, combine beef broth, almond milk, Worcestershire sauce, corn starch (see note), dried thyme, garlic powder, and a pinch of salt and pepper. Stir in the cooked pasta and frozen peas.
In a greased 9×13-inch baking dish, add the pasta mixture. Gently place the browned meatballs on top, ensuring they are evenly distributed.
Sprinkle the shredded cheese over the top of the meatballs and pasta.
Cover with foil and bake for 20-25 minutes. Remove the foil and bake for an additional 15-20 minutes, or until the cheese is melted and bubbly.
Remove from the oven and let it cool slightly. Garnish with fresh parsley if desired, and serve hot.
Recipe Notes and Modifications:
- Undercook the pasta slightly before baking (cook until just al dente). This helps prevent it from becoming too soft when baked in the sauce.
- To avoid lumps in the sauce, dissolve the cornstarch in a small amount of cold almond milk before adding it to the rest of the sauce ingredients. This creates a smooth, thickened sauce.
- Add a pinch of cayenne pepper or red pepper flakes to the sauce for a subtle heat.
- Make-Ahead Tip:
Prepare the meatballs and pasta mixture up to a day in advance, then assemble and bake when ready to serve. - Store in the fridge for up to 4 days.
- I love these baking dishes from amazon as they come with a lid and make storage easy!
Other recipes you may enjoy:
Jalapeno Popper Chicken Casserole
This High-Protein Swedish Meatball Pasta Bake is a cozy and satisfying meal that will quickly become a favorite in your household. It’s easy to prepare, packed with protein, and bursting with comforting flavors. So the next time you need a quick weeknight dinner that the whole family will love, give this recipe a try—you won’t be disappointed!
If you give this recipe a try, or any others I share, I’d love to hear from you! Rate the recipe, leave a comment, or tag me on Instagram @thebalancedbitefoodie so I can see your delicious creations and thank you for trying them!
Swedish Meatball Pasta Bake
6
Servings15
minutes35
minutes397
kcal335 grams
40
minutesTo track this recipe on My Fitness Pal, search TBB Swedish Meatball Pasta Bake
Please note, if you modify serving size using the blog program, only the first measurement serving size will change, not the second measurement in brackets (typically cups/tbsp).
Keep the screen of your device on
Ingredients
- For the Meatballs:
450 g extra lean ground beef (1 lb)
30 g panko breadcrumbs (1/2 cup)
30 g grated Parmesan cheese (1/4 cup)
1 large egg
60 ml milk or unsweetened almond milk (1/4 cup)
1 tsp onion powder
1 tsp garlic powder
Salt and pepper to taste
- For the Pasta Bake:
225 g pasta, like penne or fusilli (8 oz)- see note
480 ml low-sodium beef broth (2 cups)
240 ml unsweetened almond milk or low-fat milk (1 cup)
60 ml Worcestershire sauce (1/4 cup)
1 tbsp cornstarch
1 tsp dried thyme
1 tsp garlic powder
200 g frozen peas (1 and 1/4 cup)
100 g shredded reduced-fat cheese, mozzarella or cheddar (1 cup)
Fresh parsley for garnish (optional)
Directions
- Preheat oven to 375°F (190°C).
- In a large pot, start boiling water to cook the pasta.
- While you are waiting for the water to boil, in a large bowl, combine ground beef, breadcrumbs, Parmesan cheese, egg, milk, onion powder, garlic powder, salt, and pepper. Mix until just combined. Form the mixture into small meatballs, about 1 inch in diameter (about 24 meatballs)
- Add the pasta to the pot and cook until just beginning to be al dente. Do not overcook. Drain and set aside.
- Spray a skillet lightly with cooking spray and heat over medium-high heat. Add the meatballs and brown on all sides (about 5-7 minutes). They don’t need to be fully cooked through, as they will finish cooking in the oven. Remove from the skillet and set aside.
- In a large bowl, combine beef broth, almond milk, Worcestershire sauce, corn starch (see note), dried thyme, garlic powder, and a pinch of salt and pepper. Stir in the cooked pasta and frozen peas.
- In a greased 9×13-inch baking dish, add the pasta mixture. Gently place the browned meatballs on top, ensuring they are evenly distributed.
- Sprinkle the shredded cheese over the top of the meatballs and pasta.
- Cover with foil and bake for 20-25 minutes. Remove the foil and bake for an additional 15-20 minutes, or until the cheese is melted and bubbly.
- Remove from the oven and let it cool slightly. Garnish with fresh parsley if desired, and serve hot.
Recipe Notes & Modifications
- Undercook the pasta slightly before baking (cook until just al dente). This helps prevent it from becoming too soft when baked in the sauce.
- To avoid lumps in the sauce, dissolve the cornstarch in a small amount of cold almond milk before adding it to the rest of the sauce ingredients. This creates a smooth, thickened sauce.
- Add a pinch of cayenne pepper or red pepper flakes to the sauce for a subtle heat.
- Make-Ahead Tip:
Prepare the meatballs and pasta mixture up to a day in advance, then assemble and bake when ready to serve. - Store in the fridge for up to 4 days.
- I love these baking dishes from amazon as they come with a lid and make storage easy!
Nutrition Facts
- Serving Size: 335g
- Total number of serves: 6
- Calories: 397kcal
- Carbohydrates: 38.9g
- Protein: 31.4g
- Fat: 12g
- Fiber: 2.7g
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