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Keto Zucchini Noodle Bolognese

Louise Hendon | November 19
Keto Zucchini Noodle Bolognese #keto https://ketosummit.com/keto-zucchini-noodle-bolognese

There’s nothing like a good bowl of spaghetti, but that’s not exactly part of the plan for keto. This keto zucchini noodle bolognese is just as satisfying as the real thing!

How to Buy and Prepare Garlic

This classic Italian bolognese uses garlic, and it’s not terribly difficult to prepare it yourself.

For those of you who are garlic novices, or who use the pre-minced garlic as a crutch, I have some tips to share to take your keto cooking to the next level.

At the store, scout garlic with tight cloves and dry skin. The garlic should be firm and without blemishes.

An intact garlic bulb will last several months in a cool, dark place, but you’ll need to use broken bulbs in a week or so.

When you’re ready to mince, bust out a large knife and use the flat side to crush the clove gently. Peel the skin off the cloves.

Remove the green shoots (if present) before chopping. Failure to do so will insert a bitter taste into your recipe.

You can use a garlic press, which will help make sure your garlic ends up uniform in size so that its flavor is dispersed evenly in the bolognese.


The downside to the garlic press is that it can get pretty sticky and messy. It’s not exactly a picnic cleaning the sticky garlic bits and juice off of the tool.

The alternative is to chop the garlic into fine pieces with a knife. Wet the blade of the knife to help keep the garlic from sticking to it.

Unfortunately, DIY garlic prep comes with a cost – your kitchen and probably your hair and clothes will wear the smell for a bit. But the taste of fresh garlic will greatly enhance your meals.

Keto Entrees

Starting a ketogenic diet can conjure up images of endless plates of meat and salad.

While that’s not the worst thing in the world, there is something to be said for variety, and recipes that at least give a nod to your former non-keto existence.

Casseroles, pasta, rice, pies, and more don’t have to be meals of the past. As this keto zucchini noodle bolognese recipe shows, there are ways to change things up without all of the carbs and chemicals you’ve left behind with keto.

Check out this comprehensive list of keto entrees. You’ll find more hearty, comforting meals like this bolognese that are all keto and certifiably tasty.


There’s everything from pressure cooker chicken with garlic butter to beef goulash.

Try some out, and let me know what you think!

Keto Zucchini Noodle Bolognese #keto https://ketosummit.com/keto-zucchini-noodle-bolognese

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Keto Zucchini Noodle Bolognese #keto https://ketosummit.com/keto-zucchini-noodle-bolognese

Keto Zucchini Noodle Bolognese


  • Author: Louise Hendon
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 4 servings
  • Category: Entree
  • Cuisine: American

Description

A meaty sauce that is sure to please.


Ingredients

  • 1 lb (450 g) ground beef
  • 1/2 can (200 g) of tomato sauce
  • 4 cloves garlic, peeled
  • 1/4 onion, peeled
  • 8 leaves of basil, chopped (plus more for serving with)
  • 2 zucchinis (300 g), spiraled or made into noodles
  • 3 Tablespoons (45 ml) avocado oil, to cook with
  • Salt and pepper, to taste
  • Drizzle of olive oil

Instructions

  1. In a blender, blend the tomato sauce, garlic cloves and onion together really well.
  2. Add avocado oil to a large frying pan and sauté the ground beef until slightly browned.
  3. Add the sauce into the ground beef mixture and simmer for 5 minutes.
  4. Add in the chopped basil and then stir in the zucchini noodles. Simmer for 1-2 minutes.
  5. Divide between 4 plates and serve immediately with a drizzle of extra virgin olive oil on top.

Notes

All nutritional data are estimated and based on per serving amounts.

Net Carbs:  6 g

Nutrition

  • Calories: 455
  • Sugar: 4 g
  • Fat: 38 g
  • Carbohydrates: 8 g
  • Fiber: 2 g
  • Protein: 20 g

Louise Hendon

Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). She attended Columbia University for her JD and practiced law at Debevoise & Plimpton before co-founding Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. Louise has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love. You can find her on Facebook or LinkedIn.