Bolognese with zucchini “spaghetti” – grain, gluten and dairy free

There are  plenty of gluten free pasta options out there nowadays, however, some of you  may be on a grain-free or carb free diet and you still want the option of eating pasta-like meals.
Well I have just the thing for you. It’s called a spiralizer and here’s what it does.

1) For zucchini, cut the ends so they are flat. Attach one end of the zucchini to the blade (there are 3 different blade attachments that make different “pasta”) and the other end to the rotating wheel that digs into the flesh of the zucchini to hold it in place.

spiralizer 1
1) Attach zucchini to blade and rotating wheel

2) Turn the handle of the rotating wheel and out will come long strands of “spaghetti”.

spiralizer 2
2) Zucchini spaghetti strands coming out the other side

3) If you don’t like the taste of raw zucchini, you can fry the spaghetti in until it starts to wilt.

spiralizer 4
3) Fry your spaghetti until it wilts a little

There you have it. You can use it as you would any type of pasta dish, however today I will get you started with a  spaghetti bolognese recipe.

If you would like to purchase one, I bought mine online from here. If you don’t have the room for one or they look like too much fuss, you can purchase a smaller, hand held spiralizer or a julienne peeler here. Otherwise, have a go at using your vegetable peeler to make zucchini ribbons.

 Now, onto the recipe.

Why this is so good for you

Zucchini aids in digestion, prevents constipation, helps prevent cancer, aids prostate health, helps prevent asthma and arthritis, lowers bood pressure and reduces the risk of heart attack and stroke.

Bolognese with zucchini “spaghetti”

Yield: Approx 4 serves


    For the bolognese
  • Oil of choice (I use coconut oil)
  • 500 grams mince (grass fed, free range or organic)
  • 1 brown onion, finely chopped
  • 1 carrot, finely diced
  • 1 celery stick, finely diced
  • 6 cloves garlic, crushed
  • A few grinds of cracked black pepper
  • 2 cans diced tomatoes (preferably organic)
  • Optional: 2 teaspoons coconut sugar
  • 2 tablespoons tomato paste
  • ¼ – ½ teaspoon chilli flakes
  • Fresh herbs such as basil, oregano, parsley
  • Optional: Balsamic vinegar (to serve)
  • For the zucchini "spaghetti"
  • 1 large zucchini per person
  • Sprinkle of sea salt to taste


    For the bolognese
  1. Heat oil on low heat in a medium sized saucepan.
  2. Cook onion, carrot and celery till soft.
  3. Add garlic. Cook for a few more minutes.
  4. Turn heat up. Add mince, break lumps with a fork.
  5. Add pepper while mince is browning.
  6. Pour in diced tomatoes and sugar.
  7. Cover saucepan and simmer for 40 minutes or until sauce has reduced and become “dry”. Remove lid to evaporate any remaining water.
  8. Season with salt according to taste.
  9. Add the chilli flakes and herbs.
  10. For the zucchini spaghetti
  11. Heat a medium to large pan with a little oil
  12. Throw the zucchini into pan and cook until starting to wilt.
  13. Add the sea salt.
  14. Divide zucchini between bowls. Add the bolognese on top.
  15. Serve with a drizzle of balsamic vinegar for an extra pop of flavour.


Fry the onions, carrot and celery on a gentle heat in order to "sweat" out the flavour.

It's important that you cook down the liquid in this dish so that the meat sticks to the zucchini strands.

Add coconut sugar (or your chosen sweetener) if you feel the sauce is too acidic after adding the tomatoes.

For an extra kick when frying your zucchini strands, add some chilli flakes or powder.

Can be served with a side of crusty bread or a salad.


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  1. […] I have a great low carb recipe for you today that can be used as the base recipe to add pan fried prawns, fish, chicken or other meat to. My low carb Italian zoodles dish is a very simple, fresh and light meal. The “zoodles” – or zucchini spaghetti noodles as they are known replace the pasta . It doesn’t leave you feeling heavy or bloated. If you wish to keep this recipe meat free, simply add a fried egg on top or toss through some roasted sweet potato or pumpkin, pan fried capsicum or other veggies. If you’re after something a little heavier but still low carb, why not try my Bolognese with zucchini spaghetti recipe? […]

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