This article explores a delicious and versatile keto bolognese sauce recipe that is perfect for family meals and meal prepping. This hearty and meaty sauce is loaded with hidden vegetables and can be easily customized to suit your taste preferences.
Introduction
Finding meals that cater to both keto and non-keto eaters can be a challenge. This keto bolognese sauce is a family favorite because it satisfies everyone! The kids can enjoy it with "real" spaghetti, while the adults savor it with zucchini noodles (zoodles) for a low-carb option. It's also an excellent way to sneak in extra vegetables for the whole family.
What is Bolognese Sauce?
Bolognese sauce, known as ragù in Italy, is a meat-based sauce originating from the town of Imola, near Bologna. It's traditionally served with pasta like tagliatelle or used in lasagna. This keto version maintains the rich flavor while minimizing carbs.
Key Ingredients for Keto Bolognese
This recipe uses a combination of ingredients to achieve a rich and satisfying flavor while keeping the carb count low.
Meat
Ground beef is a staple in bolognese sauce, providing a hearty base. Feel free to use any ground meat you prefer, such as turkey, chicken, or veal. For keto, ground beef is ideal for upping protein. If using lean meat, add a tablespoon of olive oil to the pan before browning. Some variations include ground pork for added flavor.
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Vegetables
This recipe is packed with vegetables, including onions, carrots, celery, red pepper, and zucchini. These vegetables add nutrients and flavor to the sauce.
Wet Ingredients
Quality plum tomatoes from a tin, such as Mutti brand, form the base of the sauce. Tomato paste adds depth of flavor, while dry red wine enhances the richness. Beef stock provides moisture and savory notes. You can substitute white wine or more broth if you prefer to avoid alcohol.
Seasonings
Bay leaves, oregano, thyme, basil, salt, and pepper create a classic Italian flavor profile. Fresh basil is highly recommended for the best taste. Rosemary can also be added for a traditional touch. For a spicy kick, add chopped red chili or dried chili flakes.
Step-by-Step Keto Bolognese Recipe
Making Bolognese sauce takes time, but it is simple. Here's how to make a flavorful keto bolognese sauce:
- Sauté the Aromatics: Heat olive oil in a large pan or pot. Add diced onion and carrot and cook until softened and lightly caramelized. Add minced garlic and cook until fragrant. If using pancetta, sauté it first until crispy and then add the onion to cook in the rendered fat.
- Brown the Meat: Add ground beef (and pork, if using) in batches and brown on all sides. Season with salt and pepper. Breaking the meat into crumbles while cooking.
- Combine Ingredients and Simmer: Combine the browned meat, cooked vegetables, bacon (if using), grated zucchini, tinned tomatoes, wine, beef stock, and herbs in a large saucepan. Bring to a boil, then reduce heat to low and simmer with the lid on for at least 1 hour, or up to 2 hours, until the sauce reduces and thickens.
- Add Finishing Touches: Stir in cream and nutmeg (optional) and simmer for another 15-20 minutes until the sauce reaches your desired consistency. Season to taste with salt and pepper. Stir in vinegar.
Serving Suggestions
This keto bolognese sauce is incredibly versatile and can be served in various ways:
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- Zucchini Noodles (Zoodles): Spiralized zucchini is a classic low-carb pasta alternative. Microwave the zoodles for a minute to heat them through, being careful not to overcook them.
- Shirataki Noodles: While not ideal for bolognese, shirataki noodles can be used if preferred.
- Palmini Noodles: Made from hearts of palm, Palmini noodles are another low-carb option.
- Keto Spaghetti: Experiment with homemade keto spaghetti recipes for a more traditional pasta experience.
- Casserole: Turn the bolognese into a casserole by layering it with zucchini or spaghetti squash.
Tips and Variations
- Make it Spicy: Add chopped red chili or a pinch of dried chili flakes.
- Tweak the Flavor: Add coconut aminos or soy sauce (reduce salt) and Worcestershire sauce.
- Add Vegetables: Bell peppers or mushrooms for extra flavor and nutrients.
- Use a Slow Cooker: Cook the sauce in a slow cooker on low for 2-3 hours for a hands-off approach.
- Meat Options: Substitute ground beef and pork for a single meat of your choice like lamb, chicken, or veal.
- Increase Fat Content: Use ground meat with a higher fat percentage.
Meal Prep and Storage
This bolognese sauce is perfect for meal prepping and can be stored in the fridge for up to five days or frozen for up to two months. To freeze, cool the sauce completely and store it in airtight containers or freezer bags.
Nutritional Information
A ½ cup (125g) serving of this keto bolognese sauce contains approximately:
- Net Carbs: 3g
- Total Carbs: 5g
- Fiber: 2g
- Calories: 162
Note that nutrient values are estimates and can vary based on specific ingredients and preparation methods.
Is Bolognese Sauce Keto-Friendly?
Yes, this keto bolognese sauce is keto-friendly! By using low-carb pasta alternatives and carefully controlling the ingredients, you can enjoy a classic spaghetti dish while staying within your macros.
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