Creamy Garlic Beef Pasta (High-Protein, Easy Meal Prep)

If you’re looking for a high-protein, flavour-packed pasta recipe that’s perfect for meal prep, this creamy garlic beef pasta is about to become a staple.

It makes 5 generous portions, features an incredible homemade roasted vegetable sauce, and is simple enough to make in under an hour. The sauce is rich, creamy, and loaded with flavour — without being heavy.

Let’s get into it.

Why You’ll Love This Recipe

• ✅ High in protein

• ✅ Makes 5 meal prep portions

• ✅ Freezer-friendly

• ✅ Packed with roasted garlic flavour

• ✅ Easy to customise

Ingredients

For the Roasted Vegetables (The Sauce Base)

• 4 large tomatoes (quartered)

• 100g cherry tomatoes

• 2 red bell peppers (capsicums), halved and deseeded

• 1 whole bulb of garlic (halved horizontally)

• 2 tbsp extra virgin olive oil

• 2 tsp dried Italian herbs

• 1 tsp smoked paprika

• 1 tsp dried chilli flakes (optional)

• Salt and cracked black pepper to taste

For the Pasta & Beef

• 500g pasta (any shape — fusilli works great)

• 1kg lean beef mince (5% fat)

• 2 tsp dried Italian herbs

• 2 tsp smoked paprika

• 2 tsp garlic powder

• Salt and cracked black pepper

For the Creamy Sauce Finish

• 150g light cream cheese or high-protein cottage cheese

• 35g grated Parmesan (plus extra for topping)

• Reserved pasta water

• Optional: fresh flat-leaf parsley (for garnish)

Step 1: Roast the Vegetables

Preheat your oven to 200°C (400°F).

1. Quarter the large tomatoes.

2. Halve and deseed the bell peppers.

3. Slice the garlic bulb in half.

4. Add everything to a parchment-lined baking tray along with the cherry tomatoes.

5. Drizzle with olive oil.

6. Season with Italian herbs, smoked paprika, chilli flakes, salt and pepper.

7. Toss well so everything is evenly coated.

Roast for 30–40 minutes, until:

• Tomatoes are soft and collapsing

• Garlic is golden and soft

• Peppers are blistered

💡 Tip: After roasting, peel the skins off the peppers for a smoother sauce. They should peel away easily once blistered.

Step 2: Cook the Pasta

While the vegetables are roasting:

1. Bring a large pot of salted water to a boil.

2. Add 500g pasta.

3. Cook 1 minute less than packet instructions.

4. Drain, but reserve some pasta water.

Set aside.

Step 3: Brown the Beef

Heat a large pan over high heat until hot.

1. Lightly spray with oil.

2. Add the 1kg lean beef mince.

3. Spread it out and let it sit for a couple of minutes to build colour.

4. Season with Italian herbs, smoked paprika, garlic powder, salt and pepper.

5. Cook for 6–8 minutes, stirring occasionally.

You’re looking for:

• No pink remaining

• Moisture evaporated

• A nice browned crust forming

Once browned and sizzling again, remove from heat and set aside.

Step 4: Blend the Creamy Garlic Sauce

Once the roasted vegetables have slightly cooled:

1. Peel the pepper skins.

2. Squeeze the roasted garlic out of its skins.

3. Add all roasted vegetables to a blender.

4. Add cream cheese (or cottage cheese).

5. Add 35g Parmesan.

Blend until smooth.

If too thick:

• Add a small splash of reserved pasta water.

• Blend again until smooth and pourable (but still thick).

Taste and adjust seasoning if needed.

🔥 The flavour at this stage is incredible — sweet roasted tomato, deep garlic, and smoky warmth.

Step 5: Combine Everything

In a large mixing bowl (important to prevent splitting):

1. Add the pasta.

2. Add the cooked beef (and any juices).

3. Pour over the sauce.

4. Mix thoroughly until everything is coated.

Optional: Stir through chopped parsley.

💡 Why mix in a bowl instead of a hot pan?
Because cream cheese and cottage cheese can split and turn grainy if overheated.

Adjust consistency with extra pasta water if needed.

Portioning & Storage

This recipe makes 5 large portions.

• Approx. 400–450g per serving

• Store in 750ml containers

Top with extra Parmesan (add after reheating if freezing).

Storage:

• Fridge: up to 4 days

• Freezer: up to 3 months

Reheating:

Microwave with a splash of water or stock to loosen the sauce.

Final Thoughts

This creamy garlic beef pasta is:

• Comfort food

• High-protein

• Meal-prep friendly

• And seriously satisfying

The roasted vegetable sauce is what makes this dish special — naturally sweet, rich, and deeply savoury without needing heavy cream.

If you’re trying to eat better and snacks are your downfall, particularly during long work days, feel free to check out our blog post: Smart Snacking at Work: Healthy Office Snacks for Professionals