Description
A quick, high-protein weeknight dinner featuring ground turkey and a creamy Greek yogurt sauce that provides steady energy without the afternoon crash.
Ingredients
Scale
- 1 lb (450g) ground turkey (93% lean)
- 8 oz (225g) penne or rigatoni pasta
- 3 cloves garlic, minced
- 1 medium yellow onion, diced
- 1 cup (240ml) low-sodium chicken broth
- 1/2 cup (120g) plain, full-fat Greek yogurt
- 1/4 cup (25g) grated Parmesan cheese
- 2 tbsp extra virgin olive oil
- 1 tsp Italian seasoning
- Salt and black pepper to taste
- Reserved pasta water as needed
Instructions
- Fill a large pot with water, add generous salt, and bring to a rolling boil. Add pasta and cook according to package directions until al dente, checking one minute early.
- Before draining the pasta, reserve 1 cup of the starchy cooking water and set aside.
- Heat olive oil in a large skillet over medium heat. Add diced onion and cook for 3-4 minutes until translucent.
- Add minced garlic and cook for 30 seconds, being careful not to burn it.
- Add ground turkey to the skillet, breaking it into small crumbles with a wooden spoon. Cook for 5-7 minutes until browned and cooked through. Drain excess liquid if necessary. Season with salt, pepper, and Italian seasoning.
- Pour in chicken broth and scrape up any browned bits from the bottom of the pan. Simmer for 2 minutes to reduce slightly.
- Remove the pan from the heat source. Stir in Greek yogurt and Parmesan cheese until smooth. Use residual heat to warm the dairy without curdling. Add a splash of reserved pasta water if the sauce is too thick.
- Drain the pasta and add it directly to the skillet with the sauce. Toss everything together until every noodle is coated. Add more pasta water if needed for consistency.
- Serve immediately, garnished with extra Parmesan or fresh parsley if desired.
Notes
Do not add yogurt to a hot pan as it may curdle; always remove from heat first. Use full-fat Greek yogurt for the best creamy texture. Reserve pasta water to help emulsify the sauce. For dairy-free, swap yogurt for coconut yogurt and Parmesan for nutritional yeast. For gluten-free, use gluten-free pasta.
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1/4 of the recipe
- Calories: 475
- Sugar: 4
- Sodium: 400
- Fat: 18
- Saturated Fat: 7
- Carbohydrates: 45
- Fiber: 2
- Protein: 25
Keywords: ground turkey pasta, creamy pasta, healthy weeknight dinner, high protein meal, Greek yogurt sauce, quick dinner, family friendly recipe