This Spaghetti Bolognese is the ultimate high-protein comfort meal for anyone wanting a hearty dinner without the extra fat. With a rich tomato base, tender lean mince, and perfectly cooked spaghetti, it’s a satisfying, flavour-packed option that fits right into your fitness goals.
If you love high-protein savoury meals, don’t miss our Chilli Con Carne with Rice for more protein-packed meal ideas!
Spaghetti Bolognese
If you’re after a high-protein dinner that actually fills you up and tastes incredible, this Spaghetti Bolognese has you sorted. It’s rich, savoury, and perfectly balanced with a little kick — ideal for fuelling your goals without giving up comfort food.
We cook lean 5% beef mince with garlic, onion, and a bold blend of herbs, then simmer it in a tomato-rich sauce with sweet chilli and ketchup for extra depth. The result is a thick, flavourful Bolognese that coats every strand of spaghetti perfectly.
Each serving packs 40g of protein and just 569 calories, making it a great choice for post-workout recovery, meal prep, or when you’re simply craving a proper bowl of pasta.
Why We Love this Recipe
- High in Protein: Each portion delivers 40g of protein to help support muscle recovery and keep you fuller for longer.
- Great for meal prep: This recipe makes 4 servings and stores well, so you’ve got tasty lunches or dinners ready to go.
- Comfort Food: It’s hearty, satisfying, and still under 600 calories per serving.
What is a Spaghetti Bolognese?
Spaghetti Bolognese is a classic pasta dish made with a rich, savoury meat sauce traditionally known as ragù alla Bolognese. While the original Italian version is slow-cooked and often made with higher-fat cuts of meat, this high-protein take keeps things lean without compromising on flavour.
Our version uses 5% beef mince, a bold tomato base, and a mix of herbs, garlic, and sweet chilli for a sauce that’s both satisfying and macro-friendly. It’s everything you love about the original — just lighter, leaner, and packed with protein.
Spaghetti Bolognese Nutrition
This high-protein Spaghetti Bolognese delivers the comfort of a classic pasta dish while keeping your macros in check. With a rich tomato base, lean beef, and perfectly cooked spaghetti, it’s a filling meal that supports your goals without going overboard. Here’s the nutritional breakdown per serving:
Calories: 569
Protein: 40g
Carbs: 80g
Fat: 8g
Ingredients
- 5% Lean Beef Mince: The main protein source which is tender, juicy, and much lower in fat than regular mince.
- Spaghetti: A classic base that soaks up all the flavour.
- Onion & Garlic: Aromatic staples that build the foundation of the sauce.
- Chopped Tomatoes: Forms the rich tomato base with a smooth or chunky texture.
- Ketchup & Sweet Chilli Sauce: Adds sweetness and a subtle kick to balance out the acidity.
- Vegetable Stock Cube: Boosts depth and brings everything together.
- Italian Herb Seasoning, Mixed Herbs & Thyme: A flavour trio that gives the sauce a herby warmth.
- All Purpose Seasoning, Salt, Pepper & Chilli Flakes: Essential for balancing the heat and savoury flavour throughout.
How to Make Spaghetti Bolognese
See recipe card for ingredient quantities and full instructions.
Start by heating a splash of oil in a large pan over medium heat. Add the chopped onion and cook for 4–5 minutes until softened, then stir in the minced garlic and cook for another minute until fragrant.
Add the lean beef mince and break it up with a spoon. Cook for 5–7 minutes until fully browned, making sure there’s no pink remaining.
Pour in the tin tomato, ketchup, sweet chilli sauce, and dissolved vegetable stock. Stir well to combine.
Add the Italian herb seasoning, mixed herbs, thyme, chilli flakes, all purpose seasoning, salt, and pepper. Stir again, bring to a gentle boil, then reduce the heat and simmer uncovered for 20–25 minutes until the sauce has thickened.
While the sauce simmers, cook the spaghetti in salted boiling water according to the packet instructions. Drain well once cooked.
Serve the spaghetti topped with the Bolognese sauce. Garnish with fresh parsley or a sprinkle of low-fat cheese if desired.
Tips
- Simmer the sauce uncovered: This allows it to thicken and develop a richer, deeper flavour.
- Don’t snap the spaghetti: Let it soften naturally in the water so it cooks evenly and maintains the classic texture.
- Stir the sauce occasionally: This helps prevent it from sticking and ensures all the flavours blend beautifully.
Recipe Variations & Substitutions
- Swap the mince: Use turkey or chicken mince for a lighter version with slightly less fat.
- Make it vegetarian: Replace the beef with a plant-based mince or cooked lentils for a meat-free option.
- Change the pasta: Try wholewheat spaghetti, lentil pasta, or even courgetti for lower carbs or added fibre.
- Add extra veg: Stir in diced peppers, carrots, or mushrooms to boost the volume and nutrition of the sauce.
Storage
Store any leftovers in an airtight container in the fridge for up to 4 days.
To reheat, microwave until piping hot or warm gently on the hob with a splash of water to loosen the sauce.
This recipe also freezes well, portion it out and freeze for up to 3 months. Defrost overnight in the fridge before reheating.
Frequently Asked Questions
Absolutely. It works great with penne, fusilli, tagliatelle, or even pasta alternatives like lentil or chickpea pasta.
Yes. It makes 4 servings and stores well in the fridge or freezer, making it ideal for batch cooking.
More High Protein Dinner Recipes
After you try this Spaghetti Bolognese Recipe, let us know your thoughts! Follow us on Instagram for more high protein, low calorie recipe ideas.
Spaghetti Bolognese
Equipment
- 1 Wooden Spoon
- 1 Frying Pan
- 1 Saucepan
- 1 Colander
- 1 Knife
Ingredients
- 500 g 5% Lean Beef Mince Lean Ground Mince
- 300 g Spaghetti
- 1 medium Onion (chopped)
- 4 Garlic Cloves (minced)
- 1 cube Vegetable Stock
- 1 tin Chopped Tomatoes
- 100 g Ketchup
- 50 g Sweet Chilli Sauce
- 1 tbsp All Purpose Seasoning
- 1 tbsp Italian Herb Seasoning
- 1 tbsp Mixed Herbs
- 1 tbsp Dried Thyme
- 1 tsp Chilli Flakes
- 1 tsp Salt
- 1 tsp Pepper
Instructions
- Sauté the Base:
- Heat a splash of oil in a large saucepan over medium heat. Add the chopped onion and cook for 4–5 minutes until soft and translucent. Add the garlic and sauté for another minute until fragrant.
- Brown the Beef:
- Add the lean beef mince to the pan. Break it apart with a wooden spoon and cook for 5–7 minutes until browned all over.
- Add the Sauce Ingredients:
- Pour in the chopped tomatoes, ketchup, sweet chilli sauce, and the vegetable stock. Stir to combine.
- Add salt, pepper, chilli flakes, all-purpose seasoning, Italian herbs, thyme, and mixed herbs. Stir everything through, bring to a gentle boil, then lower the heat and simmer uncovered for 20–25 minutes, stirring occasionally.
- Cook the Spaghetti:
- While the sauce simmers, cook the spaghetti in a large pot of salted boiling water according to package instructions. Drain well.
- Serve & Enjoy!
- Taste the Bolognese and adjust seasoning if needed. Serve the sauce over the cooked spaghetti and garnish with fresh herbs or low-fat cheese if desired.
Notes
- You can batch-cook this recipe and freeze portions for up to 3 months.
- Use whole wheat spaghetti for extra fibre.
- Want more protein? Sprinkle some low-fat cheese or add a handful of cooked lentils to the sauce.
