This Zucchini Noodles with Keto Bolognese Sauce recipe brings rich Italian flavor to a low‑carb dinner. Savory and satisfying, the hearty bolognese sauce served over tender zucchini noodles makes a great weeknight meal or a lighter weekend dish.
Zucchini Noodles with Keto Bolognese Sauce Recipe Ingredients
- 1 cup textured soy protein
- 2 tablespoons olive oil
- 4 large zucchinis
- 1 onion
- 1 carrot
- 3 cloves garlic
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 1/2 cup vegan red wine
- 1 tablespoon Lakanto maple syrup (or another low‑carb syrup)
- 1 can diced tomatoes
- 1 cup tomato sauce
- 1/2 red or green bell pepper
- 1 cup water
- Salt and black pepper to taste
Zucchini Noodles with Keto Bolognese Sauce Recipe Instructions
- Prepare the zucchini noodles. A spiralizer is the quickest option, but you can also use a vegetable peeler or a knife to make thin strips.
- Place the noodles in a colander and press gently to remove excess water. In a frying pan over medium‑high heat, pan‑fry the zucchini noodles 3–4 minutes. They should soften slightly but not become mushy. Set aside.
- Heat 2 tablespoons of olive oil in a large pot over medium heat.
- Chop the onion, carrot, garlic and bell pepper. Add them to the pot and sauté for about 10 minutes, stirring occasionally, until the onion is fragrant and translucent.
- Add the paprika and dried oregano, then pour in the red wine. Bring to a simmer, cover and cook about 10 minutes to reduce the wine and concentrate the flavors.
- Stir in the diced tomatoes, tomato sauce and the maple syrup. Season with salt and pepper, cover and simmer for another 10–15 minutes so the sauce thickens and the vegetables are tender.
- While the sauce simmers, hydrate the textured soy protein in boiling water until it has a tender, minced‑meat texture. Drain any excess water using a colander.
- Add the hydrated soy “meat” to the bolognese sauce and warm through for a minute or two. Taste and adjust seasoning if needed.
- To serve, place a portion of zucchini noodles on each plate and spoon the bolognese sauce over the top. Garnish as desired and enjoy immediately.
Zucchini Noodles with Bolognese Sauce Recipe Nutrition
Serves 10
Calories 132; Total Carbs 8.2 g; Fiber 3 g; Net Carbs 5.2 g; Sugars 3.3 g; Fat 3.8 g; Protein 21.2 g
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Zucchini Noodles with Keto Bolognese Sauce Recipe
Low carb Italian that is perfect for dinner tonight!
5 from 2 votes
Print Recipe
Pin Recipe
Pin Recipe
Course Dinner idea
Cuisine Italian
Servings 10 servings
Calories 132 kcal
Ingredients
- 1 cup textured soy protein
- 2 tablespoons olive oil
- 4 large zucchinis
- 1 onion
- 1 carrot
- 3 cloves garlic
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 1/2 cup vegan red wine
- 1 tablespoon Lakanto maple syrup
- 1 can diced tomato
- 1 cup tomato sauce
- 1/2 red or green pepper
- 1 cup water
- Salt & black pepper to taste
Instructions
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Make zucchini noodles with a spiralizer, peeler or knife. Aim for thin, even strands.
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Drain and press the noodles to remove extra moisture. Pan‑fry 3–4 minutes over medium‑high heat until slightly softened. Set aside.
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Heat oil in a large pot over medium heat.
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Add chopped onion, carrot, garlic and pepper. Sauté about 10 minutes until vegetables are soft and the onion is translucent. Add herbs and wine, simmer and cover 10 minutes to reduce the wine.
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Stir in diced tomatoes, tomato sauce and maple syrup. Season with salt and pepper, cover and cook 10–15 minutes until the sauce thickens.
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Hydrate the textured soy protein in boiling water until tender, then drain.
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Add the hydrated soy “meat” to the sauce and warm through for a minute. Serve over zucchini noodles.
Nutrition facts are provided as a courtesy.