High-Protein Low Calorie Spaghetti Bolognese
If you’ve ever been told you need to cut out pasta to lose weight… it’s time to rethink that.
Pasta itself isn’t the problem — portion sizes and the ingredients we pair it with usually are. When you combine pasta with lean protein, lots of vegetables, and a balanced sauce, it can become a satisfying, high-protein meal that fits easily into a calorie deficit.
This high-protein beef pasta is exactly that. It’s hearty, comforting, and packed with flavour, but also loaded with vegetables and lean beef to keep calories controlled while delivering plenty of protein.
Each serve contains 37g of protein and only 385 calories, making it a filling dinner that actually keeps you satisfied — something many “diet meals” fail to do.
It’s also perfect for meal prep, because the flavours develop even more as it sits.
Nutrients
Per serving
Steps
Finely dice the onion and grate the carrot and zucchini. Preparing the vegetables first makes the cooking process much smoother.
Heat a large non-stick pan over medium–high heat.
Lightly spray with oil.
Add the beef mince and break it apart using a wooden spoon.
Cook for about 5–6 minutes until browned and cooked through.
Season with salt and pepper.
Add the diced onion and crushed garlic to the pan.
Cook for 2–3 minutes, stirring regularly, until softened and fragrant.
Add the grated carrot and zucchini.
Cook for 4–5 minutes, stirring frequently. The vegetables will soften and release moisture, helping to create a richer sauce base.
Stir in: Crushed tomatoes Tomato paste Italian herbs Paprika
Reduce the heat to low and allow the sauce to simmer uncovered for 20–30 minutes, stirring occasionally.
While the sauce is simmering, cook the pasta according to the packet instructions until al dente & drain well.
Add the cooked pasta to the sauce and mix until evenly coated.
Ingredients
| 500g | Extra |
| 1 | Medium onion (finely diced) |
| 4 cloves | Garlic (crushed) |
| 1 | Large carrot (grated) |
| 2 cups | Zucchini (grated) |
| 2 × 400g tins | Crushed tomatoes |
| 2 tbsp | Tomato paste |
| 2 tsp | Dried Italian herbs |
| 1 tsp | Paprika |
| 200g | Vetta pasta |
