Zoodles al Ragu

~Low-carb recipe~

Who says comfort food can’t be light and nutritious? This Zoodles Bolognese brings all the rich, savory flavors of classic Italian Bolognese sauce without the heavy carbs. Spiralized zucchini noodles replace traditional pasta, making this dish lower in calories.

Why You’ll Love This

1. Zoodles replace pasta, so you get fewer carbs but all the texture.
2. Lean ground beef or turkey makes this a filling meal.
3. Slow-simmered sauce hits all the right savory notes.
4. Ready in under an hour, plus easy to swap ingredients for personal preferences.
5. Olive oil – heart-healthy fat, anti-inflammatory

Ingredients & Benefits

1. Onion – antioxidants, vitamin C
2. Garlic – supports immunity, adds flavor
3. Ground beef or turkey – lean protein, iron, B vitamins
4. Carrot – beta-carotene for eye health
5. Celery – fiber, essential minerals
6. Crushed tomatoes – lycopene, antioxidant, heart health
7. Tomato paste – concentrated flavor and nutrients
8. Broth – adds depth, low-calorie, adds flavour
9. Dried oregano – digestive aid, antioxidants
10. Dried basil – anti-inflammatory, aromatic
11. Paprika – flavor, minimal calories
12. Salt and black pepper – seasoning without sugar
13. Red pepper flakes – metabolism-boosting capsaicin
14. Fresh basil – antioxidants, fresh flavor
15. Zucchini – low-calorie, vitamin C, fiber

The Recipe

Servings: 2 | Total Time: 45 minutes | Difficulty: medium

Tip: To prevent zoodles from becoming soggy, always salt them lightly and let them sit in a colander for 10 minutes to release excess water, then pat them dry before cooking. Sauté them quickly over medium heat for just 2-3 minutes – they should be tender but still slightly crisp. Avoid overcooking, as they can turn mushy very fast.

Ingredients

Sauce:

• Olive oil
• Onion, finely chopped
• Garlic, minced
• Ground beef or ground turkey
• Carrot, finely diced
• Celery, finely diced
• Crushed tomatoes
• Tomato paste
• Broth (beef or chicken)
• Dried oregano
• Dried basil
• Paprika
• Salt and black pepper
• Red pepper flakes (optional)
• Fresh basil (for garnish)

Zoodles:

• Zucchini
• Olive oil
• Salt and black pepper
  

Instructions

1. Prepare the zoodles: 
   • Use a spiralizer to turn the zucchinis into noodles, or use a julienne peeler or mandoline.
   • Place the zoodles in a colander, sprinkle lightly with salt, and let them sit for 10 minutes to release excess moisture. Pat dry with paper towels. 
2. Make the Bolognese sauce: 
   • Heat olive oil in a large skillet over medium heat. Add onion, carrot, and celery, and cook until softened (about 5 minutes).
   • Add garlic and cook for 1 more minute until fragrant.
   • Add ground beef or turkey, breaking it up as it browns.
   • Stir in crushed tomatoes, tomato paste, and broth. Season with oregano, basil, paprika, salt, pepper, and red pepper flakes (if using).
   • Reduce heat to low and simmer for 20–30 minutes until the sauce thickens. 
3. Cook the zoodles: 
   • In a separate skillet, heat olive oil over medium heat.
   • Add the zoodles and sauté for 2–3 minutes, stirring often until tender but still slightly crisp. Season with salt and pepper. 
4. Combine and serve: 
   • Toss the cooked zoodles with the Bolognese sauce until well coated.
   • Garnish with fresh basil. Optional: sprinkle with Parmesan cheese.

Ingredient Swaps & Tips

• Protein alternatives: Ground chicken, lamb, or plant-based mince for vegetarians.
• Tomato options: Use fresh tomatoes blended into a sauce or canned diced tomatoes.
• Zoodle options: Substitute spaghetti squash, carrot noodles, or kelp noodles.
• Extra flavor: Add a splash of red wine while simmering the sauce.
• Meal prep tip: Store sauce separately from zoodles; combine just before serving to prevent sogginess.
  

Nutrition

Approximate per serving: Calories: 350 kcal | Protein: 28g | Carbohydrates: 15g | Fat: 20g | Fiber: 5g | Sugar: 7g

Dietary Info

Low-carb | Gluten-free | High in protein | Dairy-free optional (skip Parmesan or use plant-based cheese)