KETO ZOODLES SUBSTITUTE FOR HIGH CARB PASTA DISHES
Today I’m sharing with you an easy keto recipe that you can have on the table in 35 minutes, Keto Zoodle with bolognese sauce.
Hear Ye! Hear Ye! I can now announce that I am the new King Keto Zoodles Chef.
Mrs. CBB said that I’ve finally mastered the art of making zucchini noodles because I was always messing up the spiral.
I ended up buying a spiral making machine and I finally was able to relax a bit even if it was the easy way out.
For $20 it was well worth the money because you can spiral and slice all sorts of vegetables with ease.
We are a pasta-loving family but in order to keep the carbs low, we’ve started removing as much gluten as we can as well sugar but most of all, eating too much food.
This Zoodles Bolognese is so good you’ll be telling yourself that it is on the weekly menu forever.
Every bite is filled with tonnes of flavours from the spices.
A dish like this in a restaurant would easily cost you $15-20 where I was able to make this recipe serving 4-6 people for that same amount.
This is just an example of why it’s important to do your cooking at home and save money for other adventures and life experiences.
You still should try this Keto Zoodles Bolognese recipe anyway because it’s delicious and very healthy.
What are Zoodles?
Not the stuff you buy in a can… not even close.
The big Zoodles low-carb keto diet rage has brought together a delicious menu of foods that most people would pass up since we’ve been conditioned to believe that fats are bad for our body.
That’s not the case.
There are plenty of successful Keto lifestyle bloggers who have documented their successful journey eating foods they have come to love and make at home.
The best part is that eating out can be challenging and costly which means cooking and eating-in becomes appealing. Less time in the restaurants the more money you will save.
Some of the names you will find popular zucchini dishes such as this Zucchini Bolognese vary from recipe to recipe but all mean the same thing using the same ingredient.
You guessed it, Zucchini.
- Zucchini pasta
- Zucchini Noodles
- Zucchini Zoodles
How to make Zucchini Noodles
We’ve made Zoodles using 3 methods over the past two years of eating Keto which is a low-carb high-fat (LCHF) diet based around the Atkins diet.
The premise is that eating fat makes you thin but it must be the right fats and fewer carbs, way less.
It’s amazing what we’ve learned about gluten-free food and just how many carbs you’ll find in the foods we eat.
If we don’t burn these carbs off they turn to sugar and eventually body fat.
Zucchini has approx 3.7 net carbs for a small-sized zucchini. Not too shabby at all!
Eat too much protein and the same thing can happen. Eat more fat than protein and carbs, drink lots of water (everyone should) and moderate exercise and you’ll see your weight shift lower.
At least that’s the idea and what Mrs. CBB has had to happen since starting this keto lifestyle.
Low Carb and Keto dieting is not a fad diet it’s a lifestyle and a delicious one that incorporates fats, protein, and some vegetables.
Hand sliced or Mandoline
You can also find a Spiral attachment for your Kitchen-Aid mixer if you’re willing to spend a bit more money.
We have a mixer but went the Star-Frit spiral Tool route after attempts with method 2 and 3 above.
When it comes to cooking Zoodles we prefer to spiral the zucchini thin so it heats up faster in the frying pan.
Since zucchini consists of over 90% water so be mindful how much water your zucchini will expel when you boil, saute or bake.
Some people like to boil the spiral Zoodles for 1-2 minutes, drain and then squeeze gently in a cheesecloth.
I’m not a huge fan of this method as I find the Zoodles become mushy. Keeping it simple is my motto especially since time is important to us as parents.
How to make Zucchini Pasta Bolognese
A healthy zucchini recipe starts with choosing the right ingredients to fit your lifestyle. One of our all-time favourite Zoodles is a quick zucchini pasta Bolognese.
What you’ll get with this outstanding dish is an Al-dente zucchini noodles stir-fried in a bit of butter or avocado oil and garlic then topped with a homemade chunky meat sauce.
To finish it off before devouring the entire plate adding freshly grated Parmigiano (Parmesan) over the Zoodles.
Call me a bit nutty but on the side, I like to have a small pot of full-fat mayonnaise to add for a burst of cool flavour.
You don’t have to do this because it’s more specific to my taste-buds but certainly give it a try.
We used Hellman’s mayo as that is what we have in the house or if you have some time homemade mayonnaise is the bomb.
- 4 small green zucchini
- 4 cloves of garlic minced
- 2 tablespoons avocado oil, butter OR extra-virgin olive-oil
- Salt and Pepper
- 1 teaspoon fresh or dry chives
- 2 large cans of whole tomatoes in juice or 2 large jars of homemade jar garden tomatoes
- 2 lbs of minced beef (or any mince you like)
- 1 green pepper chopped
- 2 cups of sliced mushrooms
- 2 garlic cloves minced
- 1 tablespoon Worcestershire sauce
- 1 tablespoon fat (oil, butter)
- 1 teaspoon salt and pepper (add or take-away as you like)
- 1 tablespoon basil fresh 2 handfuls chopped up
- 1 tablespoon dry oregano
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1 teaspoon sugar or sugar substitute
- 1 cup grated fresh mozzarella
- 1 cup grated fresh Parmigiano cheese or your choice
- Using a spiralizer you can make your zoodles ahead of time and set in the refrigerator in a bowl with paper towel underneath and on top to soak up moisture while you get your sauce going. If you find the strands of Zoodles too long chop them with scissors as you go along.
- Bolognese Sauce
- In a large pot add your garlic and olive oil and saute the beef mince until cooked, then drain
- Add the green pepper and chopped mushrooms to the mince and stir until combined
- Add 2 cans of whole tomatoes which you can chop ahead of time or using scissors you can chop them right in the pot as you stir.
- Add in all the spices and seasonings including Worcestershire sauce
- Cook for 20 minutes on medium heat
- Making Zoodles
- After 15 minutes of your sauce cooking in the pot, you can begin the zoodles in a large frying pan with butter or oil, garlic, and seasonings. I tend to stir often to keep the time process moving. The zoodles will be done in about 3-4 minutes on medium-high heat stirred often.
- Add what you'd like to your dish keeping as much water away as you can. You can also drain the pasta if you want but you'd lose lots of the amazing flavours.
- Top with your chunky beef pasta sauce and cheese and start eating.
If you’d like to keep your Zoodles vegetarian forget the beef and add a dairy-free cheese on top or add to salads and soups.
We love keto chicken Zoodle soup, tomato Zoodle soup and so on.
Once you have the art of preparing zucchini noodles you can add just about any spices or sauces that you want.
Another really cool idea to ponder is using spiral zucchini Zoodles as a cold salad with dressing or put into a salad to jazz up the vegetable count.
Discussion Question: What is your favourite type of Keto Zoodles pasta?
Leave me a comment below and I’ll respond shortly.
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Per recipe: 33.2 Net Carbs or 8.3 net carbs per serving – the recipe is 4-6 servings- Atkins Carb Counter
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