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This Italian inspired keto dinner recipe is easy to prepare and ideal for meal prep. Simply make a batch or two of our Homemade Bolognese Sauce and then serve with zucchini noodles or shirataki noodles.
To keep this meal below 10 grams of net carbs, you need to be careful with the amount of zucchini you'll be using. That's why I'm using a small 150 g/3.5 piece per each serving. If you use shirataki noodles, the carb count will drop even more.
You can keep yours dairy-free although I like to sprinkle a little Parmesan or Pecorino Romano on top. Enjoy!
Hands-on Overall
Serving size about 1 cup sauce + zucchini
Nutritional values (per about 1 cup sauce + zucchini)
Net carbs9.7 grams
Protein29.5 grams
Fat43.1 grams
Calories555 kcal
Calories from carbs 7%, protein 22%, fat 71%
Total carbs13.4 gramsFiber3.7 gramsSugars8.6 gramsSaturated fat13.8 gramsSodium1,167 mg(51% RDA)Magnesium71 mg(18% RDA)Potassium1,088 mg(54% EMR)
Ingredients (makes 4 servings)
- 1 recipe Low-Carb Bolognese Sauce
- 4 small zucchini (courgettes) or yellow summer squash (600 g/ 1.3 lb)
- 1 tsp sea salt
- 2 tbsp extra virgin olive oil, ghee or avocado oil (30 ml)
- 1/2 cup grated Parmesan cheese or Pecorino Romano (45 g/ 1.6 oz)
- fresh herbs such as basil or parsley for garnish
Instructions
- Prepare the Bolognese Sauce by following this recipe.
- Meanwhile, prepare the zucchini noodles by following the instructions here.
- Serve about the bolognese sauce with the prepared zucchini noodles. Sprinkle each serving with about 2 tablespoons of grated Parmesan cheese and garnish with fresh basil or parsley.
- The bolognese sauce can be stored in the fridge for up to 5 days. The zoodles are best prepared fresh or no more than a day in advance.
Zucchini Spaghetti Bolognese
Step by Step
Ingredients
- 1 recipe Low-Carb Bolognese Sauce
- 4 small zucchini (courgettes) or yellow summer squash (600 g/ 1.3 lb)
- 1 tsp sea salt
- 2 tbsp extra virgin olive oil, ghee or avocado oil (30 ml)
- 1/2 cup grated Parmesan cheese or Pecorino Romano (45 g/ 1.6 oz)
- fresh herbs such as basil or parsley for garnish
Instructions
- Prepare the Bolognese Sauce by following this recipe.
- Meanwhile, prepare the zucchini noodles by following the instructions here.
- Serve about the bolognese sauce with the prepared zucchini noodles. Sprinkle each serving with about 2 tablespoons of grated Parmesan cheese and garnish with fresh basil or parsley.
- The bolognese sauce can be stored in the fridge for up to 5 days. The zoodles are best prepared fresh or no more than a day in advance.
Nutrition (per serving, about 1 cup sauce + zucchini)
Calories555kcal
Net Carbs9.7g
Carbohydrates13.4g
Protein29.5g
Fat43.1g
Saturated Fat13.8g
Fiber3.7g
Sugar8.6g
Sodium1,167mg
Magnesium71mg
Potassium1,088mg
Detailed nutritional breakdown (per about 1 cup sauce + zucchini)
| Total per about 1 cup sauce + zucchini |
| 9.7 g | 29.5 g | 43.1 g | 555 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 6.8 g | 60 kcal |
| Onion, brown (yellow), raw |
| 1.6 g | 0.2 g | 0 g | 9 kcal |
| Carrot, fresh |
| 1.4 g | 0.2 g | 0 g | 8 kcal |
| Garlic, fresh |
| 0.7 g | 0.1 g | 0 g | 3 kcal |
| Beef, minced (ground), raw, grass-fed |
| 0 g | 21.5 g | 25 g | 318 kcal |
| Italian seasoning (mixed herbs) |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Tomato sauce (passata), unsweetened |
| 2.3 g | 0.7 g | 0.2 g | 15 kcal |
| Chicken stock (broth), chicken only, homemade |
| 0 g | 0.9 g | 0.9 g | 12 kcal |
| Zucchini (summer squash, courgette) |
| 3.2 g | 1.8 g | 0.5 g | 26 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 6.8 g | 60 kcal |
| Parmesan cheese |
| 0.4 g | 4 g | 2.9 g | 44 kcal |
| Basil, fresh |
| 0 g | 0 g | 0 g | 0 kcal |
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