High Protein Not-Baked Ziti (Easy Meal Prep Dinner)

 

If you love baked ziti but don’t love turning on the oven or blowing your calories for the day, this High Protein Not-Baked Ziti is for you. It has all the cozy Italian flavors you want, packed into a high-protein, veggie-loaded, meal-prep-friendly dish that comes together on the stovetop. 

This recipe makes two generous servings, perfect for lunch or dinner prep, and uses simple ingredients you probably already have on hand.

 

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Why You’ll Love This High Protein Not-Baked Ziti

 

 

• High protein (around 40–50g per serving depending on brands)

• Under 700 calories per serving

• No oven required — totally stovetop

• Perfect for meal prepping

• Customizable with any pasta shape or protein pasta

• Creamy, comforting, and filling without feeling heavy

 

 

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Ingredients (2 Servings)

 

 

• 2 medium zucchini, chopped

• 1 large yellow onion, diced

• Garlic powder, to taste

• Kosher salt, to taste

• Black pepper, to taste

• 2 cups jarred marinara sauce

• ½ pound lean ground beef

• 2 servings protein pasta (or any pasta you have)

• 1 cup low-fat cottage cheese

 

Optional for cooking:

 

• Olive oil or ¼ cup water (for steaming vegetables)

 

 

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How to Make High Protein Not-Baked Ziti

 

 

1. Cook the zucchini and onion

 

Add the chopped zucchini and diced onion to a large skillet over medium heat.

 

• For richer flavor, use a small amount of olive oil

• For lower calories, add ¼ cup water, cover with a lid, and steam

 

Cook for 5–7 minutes, until the vegetables are soft.

 

2. Season the vegetables

 

Once the zucchini and onion have softened slightly, season with:

 

• Garlic powder

• Kosher salt

• Black pepper

 

Stir well so everything is evenly coated.

 

3. Add the marinara

 

Pour in 2 cups of jarred marinara sauce, cover the pan, and reduce heat to low-medium.

Let it simmer for 15 minutes, stirring occasionally.

 

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4. Brown the ground beef

 

While the sauce simmers, cook ½ pound lean ground beef in a separate pan over medium heat.

Season with:

 

• Garlic powder

• Kosher salt

• Black pepper

 

Cook until fully browned, then remove from heat.

 

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5. Cook the pasta

 

Boil two servings of protein pasta (or any pasta you have) according to package directions.

Drain and set aside.

 

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Meal Prep Assembly (Highly Recommended)

 

Let everything cool slightly to room temperature before assembling.

Divide evenly into two containers:

 

• Half the pasta

• Half the ground beef

• Half the zucchini marinara mixture

 

Cover and store in the refrigerator for up to 4 days.

 

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How to Reheat & Add Cottage Cheese

 

When you’re ready to eat:

 

1. Transfer a portion to a microwave-safe plate

2. Option 1: Add cottage cheese before microwaving so it melts into the dish

3. Option 2: Add cottage cheese after heating for a cool, creamy contrast

 

Both ways are delicious — it’s personal preference.

 

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Macros & Nutrition Notes

 

Macros will vary slightly depending on:

 

• Pasta brand

• Marinara brand

• Fat percentage of ground beef

 

Approximate per serving:

 

• Calories: 700 or less

• Protein: ~40–50 grams

 

This makes it an excellent option for high-protein meal prep, fitness goals, or simply staying full longer.