This Creamy Beef & Veggie Pasta is like if mac and cheese grew up and got a healthy makeover. Creamy, cheesy (without the dairy), and packed with protein and veggies, this one-pot pasta is gluten free, dairy free, nut free, and totally satisfying. The best part? It’s ready in 30 minutes and works for weeknights, meal prep, or when you’re craving comfort food without the crash
Who doesn't love an easy, one pot dinner recipe on a busy night? This creamy ground beef pasta recipe has become one of my go-to's. Despite the name, there is no dairy in this recipe and unlike most dairy-free recipes, this pasta contains no cashew based sauces either.
I grew up with Mac-N-Cheese over Hamburger Helper, but this dish feels like a combo between the two. Although it doesn't contain any tomato, this dairy free creamy pasta with beef and veggies is like an elevated Mac meets the sustenance of Hamburger Helper. Either way, it's delicious, filling, and nutrient dense!
Why You'll Love This Pasta Dish
- Allergy friendly: made without gluten, dairy, corn, nuts, soy or nightshades you'll be shocked how delicious this pasta dish is despite it being allergy friendly. Made with simple ingredients, we utilize dairy free milk, tapioca starch, and nutritional yeast to achieve the cheesy, creamy flavor and texture. There is no tomato sauce or tomato paste and the entire dish can be made lower FODMAP.
- High protein: ground beef is already loaded with protein and iron, but if you opt for a legume-based pasta, like my favorite chickpea pasta, you up the protein content even more to over 36 grams of protein per serving! This is the perfect post-workout lunch or dinner.
- Healthier pasta: without inflammatory dairy and packed with micronutrients and fiber from the veggies, this is a pasta dish you can feel good about.
- Easy to make: made in one pot in under 30 minutes, this hearty dinner is perfect when you are tired and need to get a meal on the table fast during busy weeknights.
Creamy Beef & Veggie Pasta Ingredients
- Gluten free pasta: I love to use chickpea pasta for the protein boost, but whatever your favorite gluten free pasta is will work.
- Ground beef: I prefer to use a lower fat ground beef, but any ground beef will do.
- Fennel or onion: opt for fennel to keep this recipe low FODMAP. Fennel is a great onion substitute with gut healthy benefits.
- Zucchini: fresh zucchini adds fiber and micronutrients to this creamy beef pasta recipe!
- Bell pepper: to keep this recipe completely nightshade free, see substitutions below.
- Dairy free milk: used to make the creamy sauce, any milk option will do, I use coconut milk since it is my favorite, but almond milk or oat milk also works.
- Tapioca starch: starch helps thicken the milk mixture for a melted cheese-like texture
- Nutritional yeast: this provides the cheese flavor without adding dairy or highly processed vegan cheese.
- Olive oil: I love to use garlic infused olive oil for more flavor without the FODMAPs, but regular will do too. You can always use some fresh minced garlic if you tolerate it.
- Italian seasonings, salt, pepper
How to Make Dairy Free Creamy Beef & Veggie Pasta:
- Cook pasta according to package directions. Reserve ½ cup pasta water when draining. Cook in a large pot if you don't want to use a separate pot for the remaining steps. Alternatively, cook the pasta simultaneously to remaining steps.
- In a large skillet, heat olive oil. Add fennel, sauté for 5 minutes.
- Add beef, cook until browned. Season with salt, pepper, and Italian herbs.
- Stir in zucchini and bell pepper. Cook about 5 minutes, until softened.
- Sprinkle the starch over the mixture, add the milk and nutritional yeast. Stir well to combine on low heat until sauce thickens.
- Add the pasta and mix, add a splash of pasta water as needed.
Substitutions and Variations
- Beef: feel free to use your favorite ground meat in this recipe or even a vegan ground beef substitute to make a completely vegan creamy veggie pasta.
- Veggies: you can truly use whatever vegetables you like or have in your house- don't be afraid to use different vegetables! This recipe is versatile. Use peas or roasted butternut squash instead of bell pepper to keep this recipe nightshade free. Throw in some kale or spinach at the end for added greens.
- Starch: tapioca, arrowroot, or corn starch works. Gluten free flour also works in a pinch, you may just need to add an extra tablespoon if the sauce is not thickening.
- Milk: if you want an even creamier, richer sauce, opt for full fat coconut milk or heavy cream if you tolerate dairy.
- Variations: if you love a creamy tomato sauce, add a couple tablespoons of tomato paste to the sauce.
Tips for the Best Gluten Free, Dairy Free Creamy Pasta
- Use legume-based pastas, like chickpea or lentil, as they stand up best in this recipe, especially if you are meal prepping and want the leftovers to taste just as good the next day. Brown rice pastas tend to get gummy and break down easily with reheating.
- Don't overcook the pasta. Since you are adding it to the sauce, you want it to stand up to mixing. If you overcook the pasta, it will more easily break down with mixing and you'll end up with a mushy pot of beef and veggies.
- Mix well. Simple, but important. When mixing the sauce with beef and veggies, make sure the starch is evenly distributed so you don't get clumps. When you add the pasta, be sure everything gets coated evenly.
Serving and Storage
Serve warm garnished with chopped parsley or cilantro. Feel free to add some extra nutritional yeast on top. Since this healthy beef and veggie pasta already hits all the macronutrients AND micronutrients, it's a full meal on its own. Of course, you can always serve it with some warm gluten free bread or a small side salad.
Store leftovers in an airtight container in the ridge for up to 4 days. You can also freeze individual portions in freezer safe containers. Thaw in the fridge overnight then add a splash of milk when warming.
FAQ
Any pasta shape works with this recipe. I love using shells because it makes this dish feel like an elevated mac-n-cheese. Grown up, nutrient dense comfort food if you will!
If your sauce is clumpy, it's because the starch stuck together. There are two ways to troubleshoot this. One option is the evenly sprinkle the starch over the beef mixture and combine it with everything in the pan before adding the milk. The other option is to whisk the starch with the milk and nutritional yeast before adding it to the pan.
Yup! For a creamy vegan pasta option, utilize a plant-based ground meat substitute with mild or Italian flavoring. Stick a dairy-free milk too, of course.
Dairy Free Creamy Beef & Veggie Pasta (Gluten Free)
Ingredients
- 1 box gluten free pasta
- 1 lbs ground beef
- 1 small fennel diced
- 1 zucchini diced
- 1 red bell pepper diced
- 1 ½ cups unsweetened dairy free milk
- 1 tablespoon garlic infused olive oil*
- 1 teaspoon dried Italian herbs
- 1 ½ tablespoon tapioca starch
- 2 tablespoon nutritional yeast
- Salt + black pepper to taste
- Fresh basil or parsley for garnish
Instructions
- Cook pasta according to package directions. Reserve ½ cup pasta water when draining. Cook in a large pot if you don't want to use a separate pot for the remaining steps. Alternatively, cook the pasta simultaneously to remaining steps.
- In a large skillet, heat 1 tablespoon olive oil. Add fennel, sauté for 5 minutes. If not using garlic infused and you tolerate garlic, sauté some minced garlic along with the fennel.
- Add beef, cook until browned. Season with salt, pepper, and Italian herbs.
- Stir in zucchini and bell pepper. Cook about 5 minutes, until softened.
- Sprinkle the starch over the mixture, add the milk and nutritional yeast. Stir well to combine on low heat until sauce thickens.
- Add the pasta and mix, add a splash of pasta water as needed.
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