If you’ve ever craved a hearty pasta dish but didn’t want to blow your low-carb diet, zucchini noodles (or zoodles) are about to be your best friend. Paired with a rich, savory Bolognese sauce, this meal is not only keto-friendly but also super satisfying. Best of all, it’s easy to make, healthy, and doesn’t skimp on flavor.
Whether you’re trying keto for the first time or you’re a seasoned pro, this recipe is simple enough to whip up on a busy weeknight while tasting like you’ve spent hours in the kitchen. Let’s break it down step by step, so you can nail it on your first try.
Ingredients You’ll Need
For the Zucchini Noodles:
- 4 medium zucchinis (choose firm ones for better noodles)
- 1 tablespoon olive oil
- Salt and pepper to taste
For the Bolognese Sauce:
- 1 pound ground beef (or ground turkey if you prefer)
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 cup diced tomatoes (canned or fresh)
- 1/2 cup tomato paste
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon red chili flakes (optional, if you like a little heat)
- 1/4 cup heavy cream
- 2 tablespoons grated Parmesan cheese (plus more for garnish)
- Salt and pepper to taste
Why Zucchini Noodles Work
Zoodles are a fantastic alternative to pasta because they’re low in carbs, full of nutrients, and so easy to prepare. Plus, they soak up sauces like a sponge, which means every bite is packed with flavor. If you’re worried about them being mushy or watery, don’t be—there are a few simple tricks to keep them firm and delicious (we’ll get into that in the steps).
Step-By-Step Recipe
1. Prep the Zucchini Noodles
Start by washing your zucchinis thoroughly. Using a spiralizer, julienne peeler, or even a sharp knife, slice them into noodle shapes. If you’re using a spiralizer, you’ll get long, curly noodles that look just like spaghetti.
Pro Tip: Don’t have fancy tools? Just slice the zucchini lengthwise into thin strips with a regular vegetable peeler. It’s not as pretty, but it works.
Place your zoodles on a clean kitchen towel or paper towels. Sprinkle with a little salt and let them sit for about 10–15 minutes. This helps draw out excess moisture, so your noodles don’t turn into a watery mess.
2. Cook the Zoodles
In a large pan, heat the olive oil over medium heat. Add the zucchini noodles and sauté them gently for 2–3 minutes, just until they’re tender. Be careful not to overcook them—they should still have a slight bite, like al dente pasta.
Season lightly with salt and pepper, then set aside.
3. Make the Bolognese Sauce
In the same pan, heat a little olive oil over medium heat. Add the diced onion and cook for about 2 minutes, until it starts to soften. Stir in the garlic and cook for another minute, being careful not to burn it.
Add the ground beef to the pan, breaking it up with a wooden spoon. Cook until it’s browned all the way through. If there’s excess grease, drain it off before moving to the next step.
4. Build the Sauce
Stir in the diced tomatoes, tomato paste, oregano, basil, and chili flakes (if using). Mix everything well, then lower the heat to a simmer. Let the sauce cook for about 15 minutes, stirring occasionally.
Once the sauce has thickened, pour in the heavy cream and stir until it’s fully incorporated. This adds a creamy richness that balances the acidity of the tomatoes. Finally, stir in the Parmesan cheese and season with salt and pepper to taste.
5. Bring It All Together
Add the cooked zucchini noodles to the pan with the Bolognese sauce. Toss gently until the zoodles are fully coated. Let everything heat through for 1–2 minutes.
Serving Suggestions
Scoop generous portions into bowls, then sprinkle with a little extra Parmesan cheese on top. For an extra touch, add freshly chopped basil or parsley. If you’re feeling fancy, drizzle a bit of olive oil over the dish before serving.
Pair this dish with a crisp green salad or some roasted vegetables to round out the meal. It’s also perfect on its own when you’re keeping it simple.
Tips for Perfect Zucchini Noodles
- Don’t skip the salting step. This keeps your noodles from getting soggy by drawing out extra water.
- Avoid overcooking. Zoodles cook quickly—two to three minutes is all they need.
- Use a large pan. This gives the noodles room to cook evenly without steaming.
- Serve immediately. Zoodles are best fresh; they lose texture if left sitting for too long.
Why This Recipe Fits a Keto Diet
Zucchini noodles and Bolognese sauce are both naturally low in carbs. Zucchini itself has about 2 net carbs per cup, and the sauce is made without any added sugars or starches. With plenty of healthy fats from the heavy cream and Parmesan, this dish fits perfectly into your keto macros.
Variations to Try
Feeling creative? Here are some fun ways to mix it up:
- Swap the meat: Try ground turkey, chicken, or pork for a different flavor.
- Add veggies: Throw in some diced bell peppers, mushrooms, or spinach for extra nutrients.
- Make it spicy: Amp up the chili flakes or add a splash of hot sauce.
- Go dairy-free: Use coconut cream instead of heavy cream and skip the Parmesan.
Storing Leftovers
If you have leftovers (unlikely!), store them in an airtight container in the fridge for up to 2 days. Reheat gently in a pan over low heat—you may need to add a splash of water or broth to loosen the sauce.
Why You’ll Make This Again and Again
This dish checks all the boxes: it’s quick, easy, healthy, and tastes amazing. Plus, it’s versatile enough to please everyone at the table, whether they’re on keto or not. Once you make it, you’ll wonder how you ever lived without zucchini noodles in your life.
Got your spiralizer ready? Go ahead and give this recipe a try tonight. Your taste buds—and your waistline—will thank you.
PrintKeto Zucchini Noodles with Bolognese Sauce Recipe
A simple and delicious keto-friendly recipe featuring zucchini noodles and a rich, hearty Bolognese sauce. Perfect for a low-carb, gluten-free dinner that’s packed with flavor and easy to prepare.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Category: Lunch, dinner
- Method: Sautéing
- Cuisine: Italian, Keto, Low-Carb
- Diet: Gluten Free
Ingredients
For the Zucchini Noodles:
- 4 medium zucchinis
- 1 tablespoon olive oil
- Salt and pepper to taste
For the Bolognese Sauce:
- 1 pound ground beef (or ground turkey)
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 cup diced tomatoes (canned or fresh)
- 1/2 cup tomato paste
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon red chili flakes (optional)
- 1/4 cup heavy cream
- 2 tablespoons grated Parmesan cheese (plus more for garnish)
- Salt and pepper to taste
Instructions
- Prepare Zucchini Noodles:
- Spiralize or slice zucchinis into noodle shapes.
- Place on a towel, sprinkle with salt, and let sit for 10–15 minutes to remove excess water.
- Cook Zoodles:
- Heat olive oil in a large pan over medium heat.
- Add zoodles and sauté for 2–3 minutes until tender but not mushy.
- Remove from pan and set aside.
- Make Bolognese Sauce:
- Heat oil in the same pan. Sauté onion for 2 minutes, then add garlic and cook for 1 minute.
- Add ground beef, cooking until browned. Drain excess fat.
- Stir in diced tomatoes, tomato paste, oregano, basil, and chili flakes. Simmer for 15 minutes.
- Mix in heavy cream and Parmesan cheese. Season with salt and pepper to taste.
- Combine and Serve:
- Add cooked zoodles to the sauce, tossing gently to coat. Heat through for 1–2 minutes.
- Serve with extra Parmesan and garnish with fresh herbs, if desired.
Notes
- For firmer noodles, avoid overcooking zoodles.
- Swap ground beef with turkey or chicken for a lighter version.
- Add veggies like mushrooms or spinach for extra flavor.
Please note: The recipe or ingredients shown in the video might vary slightly from what’s listed here. Use the video as an illustration, but for the best results, you might want to stick to the recipe provided in this article.
Nutrition
- Serving Size: 1 serving
- Calories: 290 kcal Sugar: 4 g Sodium: 480 mg Fat: 20 g Saturated Fat: 10 g Unsaturated Fat: 8 g Trans Fat: 0 g Carbohydrates: 8 g Fiber: 2 g Protein: 20 g Cholesterol: 65 mg