High-Protein Spinach & Ricotta Baked Ziti – Comfort Food With a Nutritious Twist
This baked ziti hits that perfect spot between cozy and nourishing. It’s creamy, cheesy, and loaded with flavor, yet packs in plenty of protein thanks to ricotta, Greek yogurt, and lean meat. The spinach melts right into the sauce, adding color and nutrients without overwhelming the dish.
It’s simple enough for a weeknight and hearty enough for company. If you’re looking for a feel-good pasta bake that doesn’t leave you sluggish, this one’s a keeper.
High-Protein Spinach & Ricotta Baked Ziti - Comfort Food With a Nutritious Twist
Ingredients
Method
- Preheat and prep: Heat the oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish.
- Cook the pasta: Bring a large pot of salted water to a boil. Add ziti and cook until very al dente—about 2 minutes less than package instructions. Drain and set aside.
- Make the meat sauce: Heat olive oil in a large skillet over medium. Add onion with a pinch of salt and cook 3–4 minutes until softened. Stir in garlic for 30 seconds. Add ground turkey, breaking it up, and cook until browned. Season with Italian seasoning, pepper, and red pepper flakes.
- Add tomatoes: Stir in crushed tomatoes and tomato paste. Simmer 5–7 minutes until slightly thickened. Taste and adjust salt and pepper. Fold in baby spinach until wilted.
- Mix the ricotta layer: In a bowl, combine ricotta, Greek yogurt, Parmesan, a pinch of salt, and black pepper. Stir until smooth. Add chopped basil or parsley if using.
- Combine pasta and sauce: In a large bowl, toss the cooked ziti with two-thirds of the meat and spinach sauce. This helps coat the pasta evenly and prevents dry patches.
- Layer it up: Spread half the sauced pasta into the baking dish. Dollop and gently spread half the ricotta mixture over the pasta. Sprinkle with one-third of the mozzarella. Repeat with remaining pasta, then the rest of the ricotta. Pour the last third of sauce over the top and finish with the remaining mozzarella and a spoonful of Parmesan.
- Bake: Cover loosely with foil (tent it so cheese doesn’t stick). Bake 20 minutes. Remove foil and bake another 10–12 minutes until the top is bubbly and lightly browned.
- Rest and serve: Let it sit 10 minutes so it sets and slices cleanly. Sprinkle extra Parmesan and herbs if you like, then serve.
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Get Your Program TodayWhy This Recipe Works
This version balances indulgence and nutrition without sacrificing taste. The combination of ricotta and Greek yogurt creates a rich, high-protein filling that still feels light.
Using lean ground turkey (or chicken) keeps the sauce meaty without being greasy, and a touch of mozzarella on top gives you that irresistible, gooey finish. Baby spinach wilts into the sauce, adding fiber, iron, and a fresh flavor that brightens the dish. Best of all, the steps are straightforward and flexible—easy to make ahead and simple to adapt to your preferences.
Shopping List
- Ziti or penne: 12 ounces (whole wheat or protein-enriched if you like)
- Olive oil: 2 tablespoons
- Lean ground turkey or chicken: 1 pound (or plant-based crumbles)
- Yellow onion: 1 small, finely chopped
- Garlic: 3–4 cloves, minced
- Crushed tomatoes or marinara sauce: 24–28 ounces
- Tomato paste: 1 tablespoon (optional, for richness)
- Dried Italian seasoning: 2 teaspoons
- Red pepper flakes: 1/4 teaspoon (optional)
- Baby spinach: 5–6 cups (about 5 ounces)
- Part-skim ricotta cheese: 1 1/2 cups
- Plain 2% Greek yogurt: 3/4 cup
- Grated Parmesan: 1/2 cup, plus more for serving
- Shredded part-skim mozzarella: 1 1/2 cups
- Fresh basil or parsley: small handful, chopped (optional)
- Salt and black pepper: to taste
- Cooking spray or extra oil: for the baking dish
Step-by-Step Instructions
- Preheat and prep: Heat the oven to 375°F (190°C).
Lightly grease a 9×13-inch baking dish.
- Cook the pasta: Bring a large pot of salted water to a boil. Add ziti and cook until very al dente—about 2 minutes less than package instructions. Drain and set aside.
- Make the meat sauce: Heat olive oil in a large skillet over medium.
Add onion with a pinch of salt and cook 3–4 minutes until softened. Stir in garlic for 30 seconds. Add ground turkey, breaking it up, and cook until browned.
Season with Italian seasoning, pepper, and red pepper flakes.
- Add tomatoes: Stir in crushed tomatoes and tomato paste. Simmer 5–7 minutes until slightly thickened. Taste and adjust salt and pepper.
Fold in baby spinach until wilted.
- Mix the ricotta layer: In a bowl, combine ricotta, Greek yogurt, Parmesan, a pinch of salt, and black pepper. Stir until smooth. Add chopped basil or parsley if using.
- Combine pasta and sauce: In a large bowl, toss the cooked ziti with two-thirds of the meat and spinach sauce.
This helps coat the pasta evenly and prevents dry patches.
- Layer it up: Spread half the sauced pasta into the baking dish. Dollop and gently spread half the ricotta mixture over the pasta. Sprinkle with one-third of the mozzarella.
Repeat with remaining pasta, then the rest of the ricotta. Pour the last third of sauce over the top and finish with the remaining mozzarella and a spoonful of Parmesan.
- Bake: Cover loosely with foil (tent it so cheese doesn’t stick). Bake 20 minutes.
Remove foil and bake another 10–12 minutes until the top is bubbly and lightly browned.
- Rest and serve: Let it sit 10 minutes so it sets and slices cleanly. Sprinkle extra Parmesan and herbs if you like, then serve.
How to Store
- Refrigerate: Cool completely, then store airtight for up to 4 days.
- Freeze: Wrap tightly in freezer-safe containers for up to 3 months. For best texture, freeze before baking; thaw in the fridge overnight, then bake as directed (add 10–15 minutes if cold).
- Reheat: Cover and warm in a 325°F (165°C) oven until hot, or microwave individual portions with a splash of water or sauce to keep it moist.
Benefits of This Recipe
- High protein, balanced macros: Ricotta, Greek yogurt, and lean turkey boost protein without excessive fat.
- Extra veggies: A generous amount of spinach adds iron, vitamin K, and fiber while blending seamlessly into the sauce.
- Meal-prep friendly: Assembles easily, reheats well, and holds up in the freezer.
- Family-friendly flavors: Classic Italian-style comfort with a lighter feel.
- Flexible ingredients: Works with whole wheat pasta, protein-enriched pasta, or gluten-free varieties.
Common Mistakes to Avoid
- Overcooking the pasta: It continues cooking in the oven.
Keep it very al dente to avoid mushiness.
- Skipping seasoning: Taste both the sauce and ricotta mixture. Add salt, pepper, and herbs so every bite is flavorful.
- Too little sauce: Dry bakes happen when pasta isn’t well coated. Mix pasta with plenty of sauce before layering.
- Watery spinach: If your spinach releases a lot of liquid, simmer the sauce a couple extra minutes to thicken.
- Not resting after baking: A short rest helps the layers set and makes serving cleaner and easier.
Alternatives
- Vegetarian: Skip the meat and add sautéed mushrooms, zucchini, or a can of white beans for extra protein.
- Higher protein boost: Use protein pasta, add a scoop of unflavored whey or ricotta salata to the ricotta mix, or stir in an extra cup of cottage cheese.
- Gluten-free: Use gluten-free ziti and check your marinara for gluten-free labeling.
- Dairy tweaks: Swap part of the ricotta with low-fat cottage cheese for even more protein and a slightly tangier taste.
- Spice level: Add more red pepper flakes or a pinch of smoked paprika for depth.
- Herb variations: Try oregano, thyme, or fresh basil leaves layered throughout.
- Cheese options: Use provolone or part-skim mozzarella for melt, with a finish of Pecorino Romano for extra bite.
FAQ
Can I make this ahead of time?
Yes.
Assemble the dish, cover tightly, and refrigerate for up to 24 hours. Bake straight from the fridge, adding 10–15 minutes to the baking time, or let it sit at room temperature for 20 minutes before baking.
Is there a way to lower the calories?
Use part-skim ricotta, 2% Greek yogurt, and part-skim mozzarella. Choose lean ground turkey and a lighter marinara.
You can also increase the spinach and swap in whole wheat or protein pasta for better satiety.
Can I use cottage cheese instead of ricotta?
Absolutely. Blend cottage cheese in a food processor for a smoother texture. It’s higher in protein and works well with Greek yogurt for a creamy, tangy layer.
What if I don’t have ziti?
Use penne, rigatoni, or any short, tubular pasta that holds sauce in its ridges.
Avoid delicate shapes that can break down during baking.
How can I prevent a watery baked ziti?
Cook the sauce until it’s slightly thick, use very al dente pasta, and let the finished bake rest before slicing. If using frozen spinach, thaw and squeeze it dry first.
Can I make it spicy?
Yes. Increase red pepper flakes, add a pinch of cayenne, or stir in a spicy Italian seasoning blend.
A little goes a long way.
What sides go well with this?
A simple green salad with lemon vinaigrette, roasted broccoli, or garlicky green beans pair nicely. Warm crusty bread is always welcome if you want a classic combo.
How do I keep the top from burning?
Tent with foil for most of the bake and remove it for the last 10–12 minutes. Place the dish on a lower rack if your oven runs hot.
Final Thoughts
High-Protein Spinach & Ricotta Baked Ziti delivers comfort without the crash.
It’s hearty, flavorful, and easy to tailor to your needs, whether you’re feeding a crowd or stocking the freezer. With smart swaps and simple steps, you get a pasta bake that feels indulgent and nourishing at the same time. Keep this one in your rotation for weeknights, potlucks, or any time you want a satisfying, balanced meal.
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