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protein-boost spaghetti bolognese

protein-boost spaghetti bolognese
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A quick and nutrient-packed protein-boost spaghetti bolognese combining classic Italian flavors with muscle-building ingredients. Ready in under 30 minutes, this wholesome meal features lean meat, vegetables, and whole wheat pasta for a balanced, satisfying dish perfect for busy days.

Ingredients

Scale

Protein

  • 1 lb lean ground beef or turkey

Pasta

  • 8 oz whole wheat spaghetti

Vegetables & Aromatics

  • 1 medium onion, finely chopped
  • 3 cloves garlic, minced
  • 2 medium carrots, finely chopped
  • 2 celery stalks, finely chopped

Liquids & Sauces

  • 1 can (28 oz) crushed tomatoes
  • 1 cup low-sodium beef or vegetable broth
  • 2 tbsp olive oil

Herbs & Seasonings

  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1/2 tsp dried thyme
  • 1/4 tsp red pepper flakes (optional)

Optional Toppings

  • Parmesan cheese, grated

Instructions

  1. Sauté the Aromatics: Heat olive oil in a large skillet over medium heat. Add finely chopped onion, garlic, carrots, and celery. Cook until softened and fragrant, about 5 minutes, building the flavor base for the sauce.
  2. Brown the Protein: Add the lean ground beef or turkey to the skillet. Break it up with a spatula and cook until browned evenly, about 6 to 8 minutes. This enhances the flavor and texture.
  3. Add Tomatoes and Broth: Pour in the crushed tomatoes and low-sodium broth. Stir to combine well, allowing the flavors to blend as the sauce simmers.
  4. Season and Simmer: Sprinkle in the Italian herbs and red pepper flakes if desired. Reduce heat and let the sauce simmer gently for 10–15 minutes, stirring occasionally to deepen flavors and improve texture.
  5. Cook the Spaghetti: While the sauce simmers, cook the whole wheat spaghetti according to package instructions until al dente. Drain and set aside.
  6. Combine and Serve: Toss the cooked spaghetti with the bolognese sauce so every strand is coated thoroughly. Serve hot with an optional sprinkle of parmesan cheese for a classic finishing touch.

Notes

  • Brown the meat thoroughly to caramelize natural sugars for a deeper flavor.
  • Use fresh herbs like basil or oregano if available for a more vibrant sauce.
  • Don’t skip the vegetables; carrots and celery balance the savory meat with sweetness and nutrients.
  • Simmer the sauce low and slow to develop full flavor and rich texture.
  • Reserve some pasta water to add for a silkier sauce if needed.
  • Whole wheat spaghetti adds fiber and a nuttier flavor that complements this dish well.

Nutrition

Keywords: protein spaghetti bolognese, high protein pasta, quick Italian dinner, muscle-building recipe, whole wheat spaghetti bolognese

Find it online: https://marygourmet.com/protein-boost-spaghetti-bolognese/