High Protein Taco Pasta That's Actually Creamy (Not Dry) — in 30 Minutes
This isn't dry healthy pasta. It's creamy, smoky, and packed with over 40g of protein per bowl. The secret? Blended black beans and Greek yogurt for a sauce that clings to every piece of rotini.
Equipment
- Large Pot
- Large Skillet or Dutch Oven
- Blender or Immersion Blender
- Spider or slotted spoon
Ingredients
Ground Meat
- 1 lb ground beef (85/20 or ground turkey)
Aromatics
- 1 yellow onion, diced
- 3 cloves garlic, minced
Canned Goods
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (10 oz) diced tomatoes with green chiles, undrained
Dairy & Pasta
- 1/2 cup plain Greek yogurt (full fat or 2%)
- 1 cup shredded cheddar or Monterey Jack
- 12 oz rotini or penne pasta
Seasonings
- 1 packet taco seasoning (or 3 tbsp homemade)
- 1 tsp ground cumin
- 1 tsp smoked paprika
- salt and black pepper, to taste
For Serving (Optional)
- chopped cilantro
- pickled red onions
- cotija cheese
- avocado, sliced
Instructions
- Start the pasta water: Bring a large pot of heavily salted water to a boil. Cook the pasta according to package directions until al dente. Before you drain, scoop out 1 cup of pasta water. Set it aside.
- Blend the creamy base: While the pasta cooks, add half the black beans, 1/4 cup of the reserved pasta water, and the Greek yogurt to a blender. Blend until completely smooth. It should look like a thick, creamy sauce.
- Brown the meat: In a large skillet over medium-high heat, cook the ground beef until browned, breaking it up as you go. Season with a pinch of salt and pepper. Remove the meat with a slotted spoon, leaving about 2 tablespoons of rendered fat in the pan.
- Sweat the aromatics: Lower the heat to medium. Add the diced onion and cook for 4-5 minutes, until softened and translucent. Add the garlic and cook for 30 seconds until fragrant.
- Build the sauce: Add the taco seasoning, cumin, and smoked paprika. Stir for 30 seconds until toasted. Add the canned tomatoes (with their liquid) and the remaining whole black beans. Let it simmer for 5 minutes, scraping up any brown bits from the bottom of the pan.
- Combine everything: Return the browned meat to the pan. Pour in the blended black bean mixture. Stir in the shredded cheese until melted and smooth. If the sauce is too thick, add the remaining pasta water 1/4 cup at a time until it reaches the perfect consistency.
- Finish and serve: Add the drained pasta to the skillet. Toss everything together until every piece is coated. Taste and adjust seasoning. Serve hot with your favorite toppings.
Notes
Important tips: Save the pasta water before draining - it's key for the sauce consistency. Use full-fat Greek yogurt for the creamiest texture. For meal prep, store in an airtight container up to 5 days. Reheat with a splash of broth. To freeze, portion and freeze up to 3 months.