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Macro-Friendly High-Protein Hamburger Helper

A one-pan, 25-minute macro-friendly hamburger helper with ultra-lean ground beef, high-protein chickpea pasta, and a velvety cheddar sauce delivering over 50 grams of protein per serving.
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Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: American
Calories: 560
Ingredients Equipment Method Notes

Ingredients
  

  • 1 lb lean ground beef 93/7 or 96/4
  • 8 oz high-protein pasta Banza chickpea or lupini bean pasta recommended; elbow or rotini shape
  • 1 small yellow onion finely diced
  • 2 cloves garlic minced
  • 1 tbsp tomato paste
  • 1 tsp yellow mustard
  • 2 cups low-sodium beef broth or bone broth for extra protein
  • 1 cup Fairlife skim milk or high-protein milk
  • 1 tsp smoked paprika
  • 1 tsp onion powder
  • 0.5 tsp chili powder
  • salt and black pepper to taste
  • 1.5 cups sharp cheddar cheese freshly shredded from a block
  • 0.5 cup plain non-fat Greek yogurt optional, for extra creaminess and protein

Equipment

  • Large deep skillet or Dutch oven with lid
  • Box grater for cheese

Method
 

  1. In a large deep skillet over medium-high heat, cook the ground beef and diced onion, breaking into small crumbles, until the beef is fully browned and the onion is translucent. Drain any excess liquid.
  2. Add the minced garlic, tomato paste, yellow mustard, smoked paprika, onion powder, chili powder, salt, and pepper. Stir continuously for 1 to 2 minutes until the tomato paste darkens and the mixture is fragrant.
  3. Pour in the beef broth and milk. Stir to combine and bring to a gentle boil over medium-high heat.
  4. Add the dry pasta directly to the skillet and stir to submerge. Reduce heat to medium-low, cover, and simmer for 8 to 10 minutes, stirring every 2 to 3 minutes. Add extra broth in small splashes if the liquid absorbs before the pasta is tender.
  5. Once the pasta is tender and most of the liquid is absorbed, remove the lid. Simmer uncovered for 1 to 2 minutes if the sauce is still too thin.
  6. Remove from heat. Add the shredded cheddar in two additions, stirring after each until completely melted. If using, stir in the Greek yogurt until fully incorporated.
  7. Let the dish rest for 5 minutes before serving. The sauce thickens significantly during this window.

Notes

Grainy Sauce Fix: Remove the pan completely from heat before adding cheese. Add cheese in two additions and stir after each. Pre-shredded cheese causes graininess - always use freshly grated. Liquid Balance: High-protein pastas absorb liquid differently than wheat pasta. Keep extra broth nearby and add in small splashes if needed before pasta is tender. Bone Broth: Adds approximately 9g of protein to the whole pot with no other changes required. Protein Count: Using Banza pasta and Fairlife milk can push each serving to 50g+ of protein. Storage: Refrigerate for up to 4 days. Add a splash of milk or broth before reheating to restore sauce consistency. Freezes for up to 2 months though pasta texture softens slightly.