With 30 grams of protein and less than 400 calories, these High Protein Vegetarian Stuffed Shells are a tasty healthy meal! Make them in the oven or air fryer!
Making healthy meals during the week is essential. Making something lower in calories but that still feels like a splurge is somewhat difficult, but these stuffed shells feel decadent! With over 30 grams of protein and less than 400 calories, these High Protein Vegetarian Stuffed Shells can be made on the weekend and enjoyed throughout the week!
I've also shared some easy recipes on how to make Instant Pot Stuffed Shells as well as Spinach & Mushroom Stuffed Shells!
Ingredients for the stuffed shells:
**scroll down for full ingredients list and printable directions**
- 36 jumbo shells - I used Private selection brand which were a bit smaller and had fewer calories than some other brands.
- 2 large eggs
- shredded Parmesan Cheese
- Whipped Cottage Cheese (or just blend your own, I like low fat Good Culture brand)
- Mozzarella Cheese, grated (divided)
- Seasonigs: onion powder, garlic powder, dried basil, dried oregano, salt, ground black pepper, crushed red pepper flakes
- frozen spinach, cooked and drained, then chopped
- marinara sauce - I like Classico Fire Roasted Tomato & Garlic because it has a lower sugar and calorie content. You can also make your own sauce with this easy recipe.
How to make the stuffed shells:
**scroll down for full ingredients list and printable directions**
- Cook the jumbo shells according to the directions and set them aside.
- Make the filling: In a bowl combine eggs, parmesan cheese, cottage cheese, some of the mozzarella cheese (set aside the rest for topping), all seasonings, and chopped spinach; Set aside.
- Fill the shells: Take each jumbo shell and fill with a heaping spoonful of the filling (I added my filling to a plastic bag and then pipped it into the shells), repeat until all the shells are full.
- Cooking the shells in the oven:
- Using a large baking dish, add about 1 cup of marinara sauce to the bottom, then spread evenly. Add the shells in one layer over the sauce. Using a spoon, add a bit of sauce over each of the shells, then top with the remaining mozzarella cheese.
- Cover the baking dish with foil, then place into a preheated oven at 400 degrees. Cook for 45 minutes, then remove foil and cook for 10 more minutes. Remove and serve.
- Cooking the shells in the air fryer:
- Alternatively, cook in single portions using the air fryer: using an oven safe dish (that fits in your air fryer), add some sauce to the bottom, then add 6 shells and top with sauce and cheese. Cover with foil and place in the air fryer and cook. Remove the foil and then cook a few more minutes.
How to freeze the High Protein Vegetarian Stuffed Shells:
I like to freeze before baking. Portion out the shells in freezable containers (I like these) and freeze for up to 3 months. Defrost overnight in the fridge, or cook from frozen.
Good sides to serve with the shells:
- Air Fryer Roasted Broccoli is an incredibly easy, fast, and delicious side dish. This lower calorie air fryer option will become a staple side dish!
- A Simple Wedge Salad is the perfect side dish to go along with these stuffed shells! You can easily make it in the time it takes to cook the shells!
- Crispy, cheesy, and majorly delicious; these Air Fryer Crispy Parmesan Brussels Sprouts are going to be your new go-to side dish. Only a handful of ingredients and only 132 calories per serving!
- With only 2 ingredients and taking a fraction of the typical time, this Air Fryer Roasted Asparagus will be your favorite way to cook asparagus from now on!
30 grams of protein and less than 400 calories, these protein stuffed shells are great for meals throughout the week! Make in the oven or air fryer!
- 36 jumbo shells private selection brand
- 2 large eggs
- ¼ cup shredded Parmesan Cheese
- 2 cups Whipped Cottage Cheese or just blend your own
- 8 ounces Mozzarella Cheese grated (divided)
- ½ onion powder
- ½ garlic powder
- ½ dried basil
- ½ dried oregano
- ⅛ teaspoon salt
- ⅛ teaspoon ground black pepper
- ¼ teaspoon crushed red pepper flakes
- 10 ounces frozen spinach cooked and drained, then chopped
- 1 jar Classico Fire Roasted Tomato & Garlic marinara sauce
-
Cook the jumbo shells according to the directions. Drain and set aside to cool.
-
In a bowl combine 2 eggs, parmesan cheese, cottage cheese, ¾ of the mozzarella cheese (set aside the rest for topping), all seasonings, and chopped spinach. Mix well to combine. Set aside.
-
Take each jumbo shell and fill with a heaping spoonful of the filling (I added my filling to a plastic bag and then pipped it into the shells), repeat until all the shells are full.
-
Using a large baking dish**, add about 1 cup of marinara sauce to the bottom, then spread evenly. Add the shells in one layer over the sauce. Using a spoon, add a bit of sauce over each of the shells, then top with the remaining mozzarella cheese.
-
Cover the baking dish with foil, then place into a preheated oven at 400 degrees. Cook for 45 minutes, then remove foil and cook for 10 more minutes. Remove and serve.
-
Alternatively, cook in single portions using the air fryer: using an oven safe dish (that fits in your air fryer), add some sauce to the bottom, then add 6 shells and top with sauce and cheese. Cover with foil and place in the air fryer for 10 minutes at 390 degrees. Remove the foil then cook 2 more minutes. Remove carefully and ENJOY!
Recipe Video
Nutritional information will vary depending on what ingredient brands you use. Calculate using your specific ingredients.
Serving size 6 shells - 399 calories, 15g fat, 30g protein
Beth says
These are absolutely delicious! My daughter keeps talking about going vegan, so I made these as a trial run into that arena. SO GOOD!
Sarah says
I never imagined I could cook stuffed shells in the air fryer. These were super easy to make, extra cheesy, and so, so good. My husband went back for thirds!
Kristyn says
These do not disappoint!! They are super cheesy & so yummy!! My family loves them!
Erin says
The recipe was easy to follow, and the family gobbled it up! It was perfect for everyone around the table.
Gina says
I love that you made stuffed shells easier - and so freaking tasty too!
Amanda says
I'm on a weight-loss journey, so anything that's low calorie yet high protein instantly has my attention... but this is so delicious, you'd never know it's good for you!
Erin | Dinners, Dishes and Dessert says
It's incredibly delicious! I made this and everyone at our house loves it!
Catalina says
These High Protein Vegetarian Stuffed Shells were a dream come true for a pasta lover like me trying to eat more plant-based meals. They were cheesy, satisfying, and packed with flavor.
Mary Stager says
Could I use another vegetable in place of spinach? Thank you.
Allyson says
No, but you can just leave it out if you want.
Janelle says
Ahhh so tasty! The whole family loved this!
April says
These were so good! We're looking forward to making them again!
Katerina Petrovska says
It was a delicious, nutritious meal that everyone enjoyed. It's a perfect recipe for a healthy yet tasty dinner.
Beti Micevska says
I made these high-protein pasta shells the other night, and I'm thrilled with how they turned out! Everyone was commenting on how flavorful and filling the pasta shells were. Definitely a keeper!
Cari says
This definitely caught my eye. I now have to eat a diet aimed at my heart, so these seemto fit the low fat, high protein but what about cholesterol ?? Are these ok on the cholesterol end ?
Allyson says
Hi Cari - I am not a dietitian so I would consult a professional or go ahead and use an app like MyFitnessPal and calculate how much cholesterol there is in the recipe. Hope you love it as much as we do!