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A protein-packed, family-friendly meal combining seasoned lean ground beef, black beans, and tender pasta, all smothered in a rich, cheesy taco sauce. Each serving contains over 30 grams of protein, making it perfect for quick weeknight dinners or meal prep.

Ingredients

Scale
  • 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 (penne or preferred type), cooked and drained
  • 1 cup 2% reduced-fat ultra-filtered milk (plus more as needed for sauce consistency)
  • Salt and pepper, to taste

Instructions

  1. Fill a large pot with salted water and bring to a boil; cook pasta according to package directions until just al dente, then drain and reserve a splash of pasta water.
  2. Heat a large skillet over medium-high heat and add the lean ground beef, breaking it up as it browns.
  3. When the beef is halfway browned, add chopped onion and chopped bell peppers; cook until beef is fully browned and vegetables are softened; drain excess liquid if needed.
  4. Sprinkle taco seasoning over the beef and veggies, stir to coat, adding about 1/4 cup water if needed; cook 1–2 minutes to blend flavors.
  5. Stir in the drained and rinsed black beans and cook 1–2 minutes until heated through.
  6. Turn heat to low, add cubed cream cheese and 1 cup milk, stirring frequently until cream cheese melts and sauce is smooth; add splash of milk or reserved pasta water if sauce is too thick; season with salt and pepper.
  7. Gently fold cooked pasta into creamy beef mixture until evenly coated and heated through; adjust sauce consistency with additional milk or reserved pasta water if necessary.
  8. Serve immediately, optionally topping with shredded cheese, fresh cilantro, sliced jalapeños, sour cream, or Greek yogurt.

Notes

Use ultra-filtered milk like Fairlife for a richer sauce and extra protein; regular milk works fine as well., For leaner protein, swap ground beef for 96% lean beef, ground turkey, or chicken breast., If sauce firms up after chilling or freezing, stir in a splash of milk or broth when reheating to restore creaminess., Drain excess fat after browning beef for a lighter sauce., Cook pasta just al dente so it holds up to reheating without becoming mushy., Store leftovers in airtight containers in fridge up to 5 days or freeze up to 3 months; thaw overnight before reheating., Variations include using chicken breast, vegetarian versions with extra beans or lentils, high-protein pasta alternatives, or baked casserole and slow cooker preparations., Add diced jalapeños, chipotle peppers, or cayenne pepper to increase spice level.

Nutrition

Find it online: https://theproteincook.com/high-protein-creamy-taco-pasta-30g-protein/