Enjoy a guilt-free Italian night with this Low-Carb Spaghetti Squash Bolognese featuring a rich and flavorful meat sauce that's super easy to make and served over low-carb spaghetti squash noodles.
This gluten-free low-carb bolognese is not only easy and healthy, but it's also a filling, hearty Italian dish that will satisfy all your carby cravings - but without the excess carbs, grain, and gluten!
It features a rich and flavorful meat sauce over tender, noodle-like strands of spaghetti squash zucchini noodles.
It's Keto, Paleo, and Whole30 compliant so no one has to be deprived of their Italian food fix!
And if you're dairy-free and missing cheese, it's great with this Vegan Parmesan Cheese sprinkled on top.
And if you're looking for more keto dinner recipes, I think you'll love these Spaghetti Squash Carbonara, Meat Sauce, Chicken Parmesan, Chicken Picatta, and Beef Stroganoff recipes!
Or these Low-Carb Keto Meatballs from Four-Score Living and Honeynut Squash Recipe from Running To The Kitchen look absolutely amazing too!
Frequently asked questions
Everyone seems to have their own version of what bolognese is. But basically, bolognese is a tomato-based meat sauce that is thicker than your typical spaghetti sauce.
Typical bolognese is not low-carb or keto-friendly due to the pasta. However, this recipe is made with low-carb veggie pasta, making it acceptable for a low-carb diet. Some may also argue that tomatoes are not keto-friendly. And yes, tomatoes make this sauce a bit higher in carbs than many other keto recipes, but when eaten in moderation, they can easily be incorporated into a low-carb diet.
Yes, it is! The sauce can be prepared and stored in an air-tight container in the refrigerator for up to 5 days.
The sauce can be stored in an air-tight container in the freezer (without the pasta!) for up to one month. To reheat: Allow to thaw in the fridge overnight, then heat on the stove or in the microwave until heated through.
The noodles
For the keto pasta noodles, you have some options:
- Spaghetti Squash: A bit higher in carbs, but my favorite for this recipe. It creates thin, noodle-like strands and the instructions are below 👇
- Zucchini Noodles (AKA Zoodles): Also a good option and lower in carbs than spaghetti squash.
- Cauliflower Rice: Not really a pasta, but would go great with this recipe.
- Shirataki Noodles: I haven't tried these yet but they are super popular so I thought they would be worth mentioning!
- Or check out this keto spaghetti bolognese made with homemade keto noodles!!
Spaghetti squash instructions
Start by getting the spaghetti squash cooking. Place a whole spaghetti squash on a lined baking sheet and bake at 425 degrees for 15 minutes, or until slightly softened.
Then, cut it in half lengthwise and place flesh-side down on the baking sheet to finish baking.
To check for doneness, flip one-half of the squash over. Then, run a fork down the top edge of the squash.
You'll know it's done cooking when the fork easily forms spaghetti-like strands with an al-dente (slightly firm) texture.
I came up with this method to prevent having to cut a rock-hard raw spaghetti squash in half, which is super frustrating and hard!!!
Once it has cooled enough to handle, scoop out the seeds like you would a cantaloupe and discard them. Then, use a fork to gently scrape out the flesh. It should come out in noodle-like strands.
Transfer to a bowl and top with sauce. OR, after scraping out the seeds, use a fork to loosen the strands, reserving them in each shell.
Fill with sauce and serve, using the squash as a bowl. For more detailed instructions with pictures, see my post on How To Cook A Spaghetti Squash - The Easy Way!
The bolognese sauce
Step #1: For the keto bolognese sauce, start by cutting onion, carrot, and celery. Set aside.
💭Tip: Carrots aren't always considered keto, but since you're only using 1 carrot, it will not affect the carb count that much.
Step #2: In a large skillet, brown some beef. Drain off fat if desired, then add the chopped veggies and garlic and cook until tender.
Step #3: Add diced tomatoes, tomato paste, beef broth, wine (or additional broth), salt, pepper, oregano, and balsamic vinegar.
💭Tip: Balsamic vinegar is optional but highly recommended! It's my secret ingredient that adds a subtle tart/sweetness you don't want to miss!
Step #4: Taste and adjust the seasonings as needed. Cover and simmer for 5 minutes.
How to serve
Spoon sauce over your low-carb noodles of choice and garnish with fresh basil and Parmesan Cheese or Vegan Parmesan Cheese and Keto Dinner Rolls for a complete meal. Enjoy!
Storage
The sauce
- Store: The sauce (without the pasta!) can be stored in an airtight container in the fridge for up to 5 days.
- Freeze: Store the low-carb bolognese sauce in a freezer-safe container for up to 1 month. Thaw in the refrigerator before reheating.
- Reheat: Reheat over medium heat on the stovetop.
Spaghetti squash noodles
- Store: Cooked spaghetti squash can be stored, tightly covered, in the fridge for 5 to 7 days.
- Freeze: Allow to squash to cool completely. Then, place in a freezer-safe baggie, pushing as much air out as possible. Freeze for 3 to 6 months. Leave frozen or thaw in the refrigerator before reheating. Texture may slightly change if frozen.
- Reheat: Reheat the low-carb noodles on the stove over medium heat with a little liquid to keep the strands from drying out.
Top tips
- While tomatoes and carrots aren't always considered keto, you can eat them in moderation and incorporate them into a low-carb diet.
- Don't sleep on the balsamic vinegar! It adds a subtle sweet/tartness that you don't want to miss!
If you’ve tried this Low-Carb Bolognese or any other recipe on the blog please let me know in the comments below!
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📖 Recipe
Low-Carb Spaghetti Squash Bolognese
Ingredients
Noodle Options:
- 1 Medium Spaghetti Squash - my favorite for this recipe but a bit higher in carbs
- Zucchini Noodles - 4-6 medium zucchini
- Shirataki Noodles
Bolognese Sauce:
- 4 tablespoon Avocado Oil Or Olive Oil - divided
- 1 Lb. Ground Beef
- 14.5 oz. Petite Diced Tomatoes
- 6 Tablespoons Tomato Paste
- .5 Medium Onion - chopped
- 1 Medium Carrot - peeled and chopped
- 1 Stalk Celery
- 4 Cloves Garlic - minced
- ½ Cup Red Wine - or additional beef broth
- ½ Cup Beef Broth
- Salt - to taste (around 1 tsp.)
- Pepper - to taste (around ¼ tsp.)
- ½ teaspoon Oregano
- 1 teaspoon Balsamic Vinegar
- ¼ Cup Fresh Basil For Garnish - chopped, optional
- Parmesan Cheese - optional, for garnish
Instructions
- Prepare noodles as needed and set aside.
Bolognese Sauce:
- Start by peeling the carrot then finely chopping the onion, celery, and carrot. Set aside.
- Heat 2 Tbsp. of oil in a large skillet over medium-high heat. Add the beef and cook until browned then drain off fat (if desired) and return to pan.
- Add the remaining 2 Tbsp. oil (if needed) and stir in the carrot, onion, celery, and garlic. Cook until veggies are tender, about 5 minutes.
- Add the diced tomatoes and tomato paste cooking until fragrant, about 1 minute.
- Stir in the wine (if using), beef broth, salt, pepper, oregano, and balsamic vinegar. Taste and adjust seasonings as needed.
- Cover and simmer 5 minutes.
- Garnish with fresh basil and serve over low-carb noodles with parmesan cheese.
Add Your Own Notes
Notes
- Don't sleep on the balsamic vinegar! It adds a subtle sweet/tartness that you don't want to miss!
- See the post above for detailed storage instructions.
- Nutrition info does not include the noodles.
Nutrition
NET CARBS = Total Carbs - Fiber - Allulose - Xylitol
Nutritional information is approximate and may vary. Sugar alcohols, xylitol, and allulose are included in the total carbs and fiber.
Looking for more information on the keto diet? Check out my
Jenna says
I made this a few weeks ago and forgot to comment - SOOO good! Thanks for the post. I am making this again tonight!!!!
Cassidy says
Thank you for the good review - I'm so happy you liked it 🙂
-Cassidy
Dawn @ Peeling Back the Onion Layers says
Cassidy, this looks DELICIOUS! Thank you for sharing at Healing With Food Friday! Come back again this week - we are LIVE now!
http://peelingbacktheonionlayers.com/healing-with-food-friday-10/