Lean Spaghetti Bolognese (High Protein, Lower Fat)
Classic Italian bolognese made with lean ground beef, rich tomato sauce, and whole wheat pasta. 40g protein per serving at 520 kcal.
Lean Spaghetti Bolognese (High Protein, Lower Fat)
Classic Italian bolognese made with lean ground beef, rich tomato sauce, and whole wheat pasta. 40g protein per serving at 520 kcal.
Nutrition Per Serving
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Ingredients
- 500g Lean ground beef (95/5)
- 200g (dry) Whole wheat spaghetti
- 400g Canned crushed tomatoes
- 1 medium Onion
- 1 medium Carrot
- 1 stalk Celery
- 3 cloves Garlic
- 2 tbsp Tomato paste
- 1 tsp Italian seasoning
- 1 tbsp Olive oil
- 20g Parmesan (to serve)
Instructions
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1
Prep the soffritto
Finely dice onion, carrot, and celery. This classic Italian base — called soffritto — is the secret to a rich, complex sauce.
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2
Brown the beef
Heat olive oil over high heat. Add ground beef, break into small pieces, and cook 5-6 minutes until well-browned. Don't stir too often — let it develop color.
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3
Build the sauce
Add soffritto to the beef, cook 4-5 minutes until softened. Add garlic, tomato paste, and Italian seasoning, stir 1 minute. Pour in crushed tomatoes, reduce heat, and simmer 20 minutes.
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4
Cook pasta and serve
Cook spaghetti according to package directions. Drain, reserving 1 cup pasta water. Toss pasta with sauce, adding pasta water as needed for consistency. Serve with grated parmesan.
A Healthier Spaghetti Bolognese That Doesn't Compromise on Flavor
Spaghetti bolognese is comfort food at its finest — but the classic version can be a calorie disaster. Restaurant bolognese often tops 800 calories with excessive oil, fatty beef, and oversized pasta portions. This lean bolognese recipe proves you can have all the rich, meaty, tomatoey goodness at 520 calories with an impressive 40g of protein.
The secret is the traditional Italian soffritto base of finely diced onion, carrot, and celery. This trio adds natural sweetness, depth, and body to the sauce without any extra fat. Combined with lean ground beef and a long simmer, you get a bolognese that's rich, thick, and deeply satisfying.
Frequently Asked Questions
Why use lean ground beef?
95/5 lean beef cuts fat significantly while maintaining great flavor — the tomato sauce provides enough moisture and richness. Regular 80/20 would add about 150 extra calories per serving from fat alone.
Can I make this sauce ahead of time?
Bolognese actually improves with time. Make a double batch, let it cool, and refrigerate for up to 5 days or freeze for up to 3 months. The flavors deepen overnight.
What makes this healthier than regular bolognese?
Three changes: lean ground beef (less fat), whole wheat pasta (more fiber and protein), and no added cream or excessive oil. The result is 520 kcal with 40g protein instead of the typical 700+ calorie restaurant version.
Can I use regular pasta instead of whole wheat?
Yes, any pasta shape works. Regular pasta will add about 2g less protein and 3g less fiber per serving. If you don't like the taste of whole wheat, try a 50/50 blend or protein-enriched pasta as a middle ground.
Why is pasta water important for the sauce?
Pasta water contains starch released during cooking, which acts as a natural thickener and emulsifier. Adding a splash helps the sauce cling to the noodles instead of sliding off. Always reserve a cup before draining.
Did you make this recipe?
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