High Protein Stuffed Shells
If you’re craving comfort food that actually supports your goals, these high protein stuffed shells deliver. They’re cheesy, satisfying, and packed with lean protein to keep you full. The flavors are classic Italian, but the nutrition gets a boost from smart ingredient swaps.
This is the kind of weeknight meal that feels special without being fussy. Make a pan for dinner and enjoy leftovers all week.
What Makes This Special
This version of stuffed shells is built for both taste and balance. Instead of relying only on ricotta, we blend it with low-fat cottage cheese for extra protein and a creamy texture.
A mix of lean ground turkey and spinach adds substance without weighing things down. You still get a stretchy cheese pull thanks to part-skim mozzarella and a sprinkle of Parmesan. The sauce is simple marinara, so the flavors are familiar and family-friendly.
Even better, the recipe scales well.
Make one pan for now and freeze another for later. It’s a smart way to meal prep without eating the same thing over and over.
Shopping List
- Jumbo pasta shells – 20–24 shells (about half a 12-ounce box), plus a few extra in case of breakage
- Lean ground turkey (93% or leaner) – 1 pound
- Low-fat cottage cheese – 1 cup
- Part-skim ricotta – 1 cup
- Part-skim shredded mozzarella – 1 1/2 cups, divided
- Grated Parmesan – 1/4 cup
- Egg – 1 large (binds the filling)
- Fresh spinach – 4 cups (or 10 ounces frozen, thawed and squeezed dry)
- Marinara sauce – 3 to 4 cups (homemade or store-bought)
- Garlic – 3 cloves, minced
- Onion – 1 small, finely chopped
- Olive oil – 1 tablespoon
- Italian seasoning – 2 teaspoons
- Crushed red pepper flakes – 1/4 teaspoon (optional)
- Salt and black pepper – to taste
- Fresh basil or parsley – a handful, chopped (optional for topping)
How To Make My High Protein Stuffed Shells
- Boil the shells. Bring a large pot of salted water to a boil. Cook the jumbo shells until just shy of al dente, usually 1–2 minutes less than package directions.
Drain and rinse under cool water to stop cooking. Lay them on a sheet pan to keep them from sticking.
- Cook the turkey. Heat olive oil in a large skillet over medium heat. Add onion and cook 3–4 minutes until soft.
Stir in garlic for 30 seconds, then add ground turkey, Italian seasoning, red pepper flakes, salt, and pepper. Cook, breaking it up, until no longer pink. Remove from heat and let cool slightly.
- Wilt the spinach. In the same pan, add the fresh spinach and cook until wilted, 1–2 minutes.
If using frozen spinach, skip cooking and just squeeze it very dry. Chop the spinach and set aside.
- Mix the filling. In a large bowl, combine cottage cheese, ricotta, 1 cup mozzarella, Parmesan, egg, chopped spinach, and the cooked turkey. Season with a pinch of salt and pepper.
The mixture should be thick and scoopable.
- Sauce the baking dish. Spread 1 to 1 1/2 cups marinara across the bottom of a 9×13-inch baking dish (or two smaller dishes). This prevents sticking and keeps the shells moist.
- Stuff the shells. Fill each shell with a heaping spoonful of the turkey-cheese mixture. Nestle them into the sauced dish, open side up, so they’re snug but not crammed.
- Top and cover. Spoon remaining marinara over the shells.
Sprinkle with the remaining 1/2 cup mozzarella. Cover with foil, tenting it slightly so it doesn’t stick to the cheese.
- Bake. Bake at 375°F (190°C) for 20 minutes. Remove foil and bake 10–15 minutes more, until bubbling and lightly golden in spots.
- Finish and serve. Let the shells rest for 5–10 minutes.
Top with chopped basil or parsley. Serve with a green salad or roasted vegetables.
Keeping It Fresh
These stuffed shells keep well for 4 days in the fridge in an airtight container. Reheat covered at 325°F until warmed through, or microwave in 60–90 second bursts.
Add a spoon of marinara before reheating to keep everything saucy.
To freeze, assemble the dish but do not bake. Wrap tightly with foil and freeze for up to 2 months. Bake from frozen at 350°F, covered, for 45–60 minutes, then uncover and bake 10–15 minutes more.
If you prefer, freeze in single-serve portions for easy lunches.
Benefits of This Recipe
- High in protein: Cottage cheese, ricotta, turkey, and mozzarella combine for a satisfying protein boost.
- Balanced comfort: It tastes like classic Italian comfort food but doesn’t leave you sluggish.
- Meal-prep friendly: Easy to portion, reheat, and freeze without losing texture.
- Family-approved flavors: Mild spices, familiar sauce, and cheesy goodness win over picky eaters.
- Customizable: Swap proteins, sneak in veggies, or adjust the cheese to fit your goals.
What Not to Do
- Don’t overcook the shells. They’ll tear when you try to stuff them and turn mushy after baking.
- Don’t skip draining spinach. Excess water makes the filling runny and dilutes the sauce.
- Don’t add too much sauce on top. A heavy layer can make the dish soupy. Aim for an even, moderate coating.
- Don’t forget to season the filling. Cheese and turkey need salt and pepper for depth.
- Don’t bake uncovered the whole time. Covered first keeps the shells moist; uncover to finish and brown.
Alternatives
- Protein swaps: Use lean ground chicken, turkey sausage, or crumbled extra-firm tofu. For vegetarian, skip meat and add 1 cup cooked lentils or finely chopped mushrooms sautéed until browned.
- Dairy tweaks: Go higher-protein with more cottage cheese and less ricotta.
For lactose sensitivity, try lactose-free cottage cheese and mozzarella.
- Veggie boost: Stir in finely chopped roasted peppers, zucchini, or broccoli rice. Keep total moisture in check by sautéing first.
- Gluten-free: Use gluten-free jumbo shells and check the marinara for hidden gluten.
- Sauce variations: Try roasted garlic tomato sauce, spicy arrabbiata, or a light tomato-basil sauce. Avoid heavy cream sauces if you want to keep it light.
- Lower fat: Reduce mozzarella to 1 cup and use 2% cottage cheese.
Flavor stays solid with herbs and Parmesan.
FAQ’s For High Protein Stuffed Shells
Wrapping Up
These high protein stuffed shells check all the boxes: cozy, cheesy, and nourishing.
The method is simple, the ingredients are flexible, and the results are consistently delicious. Keep a pan in the freezer for busy nights, or make it your Sunday cook-ahead staple. Once you try this version, it’ll become your go-to comfort meal with a healthy twist.
High Protein Stuffed Shells
Equipment
- 1 baking dish 9×13 inch or two smaller ones
- 1 large pot for the pasta
- 1 large skillet
- 1 large bowl
Ingredients
- 24 Jumbo pasta shells (about half a 12-ounce box), plus a few extra in case of breakage
- 1 pound Lean ground turkey (93% or leaner)
- 1 cup Low-fat cottage cheese
- 1 cup Part-skim ricotta
- 1.5 cups Part-skim shredded mozzarella – devided
- ¼ cup Grated Parmesan
- 1 large Egg
- 4 cups Fresh spinach (or 10 ounces frozen, thawed and squeezed dry)
- 4 cups Marinara sauce (homemade or store-bought)
- 3 cloves minced Garlic
- 1 small chopped Onion
- 1 tbsp Olive oil
- 2 tsp Italian seasoning
- ¼ tsp Crushed red pepper flakes (optional)
- Salt and black pepper – to taste
- Fresh basil or parsley – a handful, chopped (optional for topping)
Instructions
- Boil the shells. Bring a large pot of salted water to a boil. Cook the jumbo shells until just shy of al dente, usually 1–2 minutes less than package directions. Drain and rinse under cool water to stop cooking. Lay them on a sheet pan to keep them from sticking.24 Jumbo pasta shells
- Cook the turkey. Heat olive oil in a large skillet over medium heat. Add onion and cook 3–4 minutes until soft. Stir in garlic for 30 seconds, then add ground turkey, Italian seasoning, red pepper flakes, salt, and pepper. Cook, breaking it up, until no longer pink. Remove from heat and let cool slightly.1 pound Lean ground turkey, 3 cloves minced Garlic, 1 small chopped Onion, 1 tbsp Olive oil, 2 tsp Italian seasoning, ¼ tsp Crushed red pepper flakes (optional), Salt and black pepper – to taste
- Wilt the spinach. In the same pan, add the fresh spinach and cook until wilted, 1–2 minutes. If using frozen spinach, skip cooking and just squeeze it very dry. Chop the spinach and set aside.4 cups Fresh spinach
- Mix the filling. In a large bowl, combine cottage cheese, ricotta, 1 cup mozzarella, Parmesan, egg, chopped spinach, and the cooked turkey. Season with a pinch of salt and pepper. The mixture should be thick and scoopable.1 cup Low-fat cottage cheese, 1 cup Part-skim ricotta, 1.5 cups Part-skim shredded mozzarella – devided, ¼ cup Grated Parmesan, 1 large Egg, Salt and black pepper – to taste
- Sauce the baking dish. Spread 1 to 1 1/2 cups marinara across the bottom of a 9×13-inch baking dish (or two smaller dishes). This prevents sticking and keeps the shells moist.4 cups Marinara sauce
- Stuff the shells. Fill each shell with a heaping spoonful of the turkey-cheese mixture. Nestle them into the sauced dish, open side up, so they’re snug but not crammed.
- Top and cover. Spoon remaining marinara over the shells. Sprinkle with the remaining 1/2 cup mozzarella. Cover with foil, tenting it slightly so it doesn’t stick to the cheese.
- Bake. Bake at 375°F (190°C) for 20 minutes. Remove foil and bake 10–15 minutes more, until bubbling and lightly golden in spots.
- Finish and serve. Let the shells rest for 5–10 minutes. Top with chopped basil or parsley. Serve with a green salad or roasted vegetables.Fresh basil or parsley – a handful, chopped (optional for topping)
