Cheesy Hamburger Casserole (High-Protein)

🧀🍔 Cheesy Hamburger Casserole (High-Protein)

Comfort food made macro-friendly, Abrar — hearty, cheesy, and packed with lean protein.

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🛒 Ingredients (Serves 6 – 45–55g protein per serving)

• 700g lean ground beef (5–10% fat)

• 250g high-protein pasta (or whole wheat pasta)

• 1 small onion, diced

• 3 cloves garlic, minced

• 1 cup low-sodium beef broth

• 1 cup crushed tomatoes (low sugar)

• 1 tsp Italian seasoning

• ½ tsp smoked paprika

• ½ tsp black pepper

• ¾ cup nonfat Greek yogurt

• ½ cup light cream cheese

• 1½ cups low-fat shredded cheddar

• Optional protein boost: ½ cup blended cottage cheese

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👩‍🍳 Instructions

1. Preheat oven to 190°C (375°F).

2. Cook pasta 1–2 minutes less than package instructions (slightly underdone). Drain.

3. In a large skillet, brown ground beef with onion and garlic. Drain excess fat.

4. Stir in beef broth, crushed tomatoes, and seasonings. Simmer 5 minutes.

5. Lower heat and mix in Greek yogurt, cream cheese, and optional cottage cheese until creamy.

6. Fold in cooked pasta.

7. Transfer mixture to a baking dish.

8. Top with shredded cheddar.

9. Bake 15–20 minutes until cheese is melted and bubbly.

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📊 Nutrition (Per Serving – Approx.)

• Calories: ~520

• Protein: 48–55g

• Carbs: 38g

• Fat: 18g

(Macros vary depending on pasta and beef fat percentage.)

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💪 60g+ Protein Upgrade

• Increase beef to 900g

• Use pasta with 20g+ protein per serving

• Add extra ½ cup cottage cheese

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🔥 Lower-Carb Version

• Replace pasta with cauliflower florets

• Use extra lean beef

• Reduce cheese slightly

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🥦 Optional Add-Ins

• Spinach

• Mushrooms

• Zucchini

• Jalapeños