Healthy Keto Bolognese with Spaghetti Squash -PeakCodex
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Keto Pasta Recipe

Healthy Keto Bolognese with Spaghetti Squash

20th March 2020

380 calories & 10g net carbs per serving

100% of vitamin B12, 83% of daily zinc, high in choline and biotin

Fun pasta substitute

Roasted spaghetti squash

Macros & nutrition per portion


380

calories

10g

net carbs

28g

protein

28g

fat

Vitamin B1

10 %

Vitamin B2

21 %

Vitamin B3

43 %

Vitamin B5

22 %

Vitamin B6

39 %

Vitamin B12

104 %

Choline

23 %

Folate

8 %

Vitamin A

202 %

Vitamin C

13 %

Vitamin D

0 %

Vitamin E

7 %

Vitamin K

18

Calcium

7 %

Copper

16 %

Iodine

0 %

Iron

19 %

Magnesium

14 %

Manganese

12 %

Phosphorus

32 %

Potassium

14 %

Selenium

38 %

Sodium

12 %

Zinc

82 %

Grocery list

The following ingredients are make 4 portions of the bolognese sauce. You will have extra spaghetti squash as a single portion is 3.5 oz (100g) however it can be frozen for later use.

3.5 oz (100g) carrot

3.5 oz (100g) onion

3.5 oz (100g) celery

Garlic

1 spaghetti squash

Cheese to garnish (optional)

14 oz (400g) ground beef

14 oz (400g) can tomatoes

Butter

Olive oil

Salt & pepper

Dried mixed herbs

Fresh/dried rosemary

Balsamic vinegar

Instructions

Spaghetti squash doesn't taste exactly like spaghetti however it does make an excellent pasta substitute to have with bolognese sauce. If you choose to have twice as much of the spaghetti squash keep in mind that the net carbs will increase to 15g.

Both the meat sauce and the spaghetti squash cab be frozen for later use.

Equipment

  • Baking tray
  • Scale
  • Saucepan
  • Chopping board
  • Knife
  • Instructions

    Makes servings

    1 Carefully cut a spaghetti squash in half. Cutting it down the middle instead of lengthwise gives longer individual strands of spaghetti, however you can also cut it lengthwise.

    2 Scoop out the seeds.


    3 Place the squash on a baking tray and drizzle with 1 tbsp of olive oil on each half.

    4 Season with 1/4 tsp of salt and pepper on each half.


    5 Bake in a 400 F (200c) preheated oven for 35-50 minutes depending on the size of the squash. Bake until tender and allow to cool slightly.


    6 Separate the strands by running a fork through the flesh of the squash.

    7 Place into a bowl for later use.


    8 Dice 3.5 oz (100g) onion, 3.5 oz (100g) carrot and 3.5 oz (100g) celery.


    9 Heat 2 tbsp of butter and 2 tbsp of olive oil in a pan.

    10 Add the vegetables and cook until soft, about 10 minutes.


    11 Add 14 oz (400g) of ground beef. Cook until done, about 15 minutes.


    12 Add 2 cloves of chopped garlic, 2 tbsp fresh rosemary (1 tbsp dried), 1 tsp salt and 1/2 tsp pepper, 1 tbsp mixed herbs, 7 oz (400g) can of tomatoes, 1 tbsp balsamic vinegar.

    13 Stir well. Allow to cook for 45 minutes. The cooked sauce lasts up to 4 days in the fridge and can be frozen.


    14 Each portion consists of: 3.5 oz (100g) spaghetti squash and 1/4th of the bolognese sauce. Add fresh herbs and cheese to taste.


    How to cook a spaghetti squash

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