Craving the hearty flavors of traditional Bolognese without the extra calories? This Lower-Calorie Bolognese recipe is here to satisfy! By swapping ground beef for lean turkey or chicken and using wholesome, simple ingredients, you can enjoy a lighter version of this Italian favorite without compromising on taste.
Whether you’re meal-prepping for the week or looking for a quick and healthy dinner, this recipe is a game-changer for pasta lovers who want to stay on track with their goals.
Why You’ll Love This Recipe
- Healthier Alternative: Made with lean protein and lower-calorie ingredients.
- Quick and Easy: Ready in just 30 minutes, perfect for busy weeknights.
- Versatile: Pairs beautifully with any pasta or veggie noodles for a gluten-free option.
Ingredients for Lower-Calorie Bolognese
- 1 lb ground turkey or chicken (lean protein option)
- 1 tbsp olive oil (healthy fat)
- 1 onion, diced
- 2 cloves garlic, minced
- 1 can (15 oz) crushed tomatoes
- 1 cup tomato sauce
- 1 tsp Italian seasoning (for classic Italian flavor)
- Salt and pepper to taste
How to Make Lower-Calorie Bolognese
1. Cook the Protein
- Heat the olive oil in a large skillet over medium heat.
- Add the ground turkey or chicken and cook until browned, breaking it into small crumbles with a spoon.
2. Sauté Aromatics
- Stir in the diced onion and minced garlic.
- Cook for 3-4 minutes until the onion becomes translucent and fragrant.
3. Add the Tomatoes and Seasoning
- Pour in the crushed tomatoes and tomato sauce.
- Add the Italian seasoning, salt, and pepper. Stir everything together until well combined.
4. Simmer the Sauce
- Reduce the heat to low and let the sauce simmer for about 20 minutes.
- Stir occasionally to allow the flavors to meld together beautifully.
5. Serve and Enjoy
- Spoon the Bolognese sauce over your favorite pasta.
- For a lower-carb option, serve with zucchini noodles or spaghetti squash.
Pro Tips for the Perfect Healthy Bolognese
- Make it even leaner: Use extra-lean ground turkey or chicken to further reduce the calorie count.
- Add veggies: Boost the nutrition by adding diced carrots, celery, or mushrooms to the sauce.
- Double the batch: This sauce freezes well, making it perfect for meal prep.
Nutritional Benefits
This lower-calorie Bolognese is packed with:
- Lean protein: Keeps you full and supports muscle growth.
- Lycopene: Found in tomatoes, it’s a powerful antioxidant.
- Healthy fats: From olive oil to promote heart health.
Frequently Asked Questions
1. Can I use ground beef instead of turkey or chicken?
Yes, but using ground turkey or chicken keeps the recipe lower in calories and fat. Opt for lean ground beef if you prefer.
2. What pasta pairs best with this sauce?
This Bolognese works with any pasta! Whole wheat spaghetti, penne, or even gluten-free options like chickpea or lentil pasta are great choices.
3. How do I store leftovers?
Store the sauce in an airtight container in the refrigerator for up to 3 days. You can also freeze it for up to 3 months.
Final Thoughts
This Lower-Calorie Bolognese is proof that healthy eating can be flavorful, satisfying, and easy to prepare. Whether you’re feeding your family or meal-prepping for the week, this recipe delivers on taste without the guilt.
Give it a try, and don’t forget to share your creations! Tag me on social media with your delicious bowls of Bolognese—we’d love to see how you make it your own. 🍝✨