Zucchini Noodles with Beef Bolognese

Why This Works for Intermittent Fasting

Ground beef delivers dense protein and fat — exactly what a fasted body needs when the eating window opens. Zucchini noodles replace pasta entirely, keeping net carbohydrates low so ketosis continues through the eating period rather than being switched off by a starch load. The dish is filling enough to serve as a single complete meal, which makes it ideal for OMAD or a tight 4–6 hour eating window.

Ingredients

For the bolognese:

• 600g (1.3 lb) grass-fed ground beef (80/20)
• 2 tablespoons olive oil or ghee
• 1 medium yellow onion, finely diced
• 4 garlic cloves, minced
• 400g (14 oz) crushed tomatoes (no added sugar — check label)
• 2 tablespoons tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• ½ teaspoon sea salt (more to taste)
• ½ teaspoon black pepper
• ¼ teaspoon chilli flakes (optional)
• A small handful of fresh basil leaves to finish

For the zucchini noodles:

• 4 medium zucchini (courgettes), spiralised or peeled into ribbons
• 1 tablespoon olive oil or butter
• A pinch of sea salt

To serve:

• Freshly grated Parmesan (optional)
• Extra virgin olive oil drizzle

Instructions

1. Heat olive oil or ghee in a large, heavy-bottomed pan over medium-high heat. Add the diced onion and cook for 5 minutes, stirring occasionally, until softened and slightly golden.

2. Add the minced garlic and cook for 1 minute until fragrant. Do not let it burn.

3. Increase heat to high. Add the ground beef and break it up with a wooden spoon. Cook for 6–8 minutes, stirring regularly, until browned all the way through with some caramelised bits — do not rush this step, as browning develops flavour.

4. Add the tomato paste and stir to coat the meat. Cook for 2 minutes. Then add the crushed tomatoes, oregano, basil, chilli flakes if using, salt, and pepper. Stir well to combine.

5. Reduce heat to low-medium and simmer uncovered for 20–25 minutes, stirring occasionally, until the sauce thickens and the oil separates slightly to the edges. Taste and adjust seasoning.

6. While the sauce simmers, prepare the zucchini noodles. Heat olive oil or butter in a separate large pan over medium-high heat. Add the spiralised zucchini with a pinch of salt. Toss for 2–3 minutes only — you want them heated through and slightly softened but not waterlogged. Transfer immediately to a colander to drain any excess moisture.

7. Plate the zucchini noodles, spoon the bolognese generously over the top, and finish with torn fresh basil, a drizzle of olive oil, and Parmesan if using.

Nutrition Per Serving

Values are estimates based on standard ingredients. Parmesan and oil drizzle add approximately 50–80 kcal per serving.

Fasting Compatibility

This dish works well for any protocol with a defined eating window — 16:8, 18:6, or OMAD. The high protein and fat content supports satiety for 4–6+ hours after eating, making it easier to close the eating window without hunger. For 5:2 or alternate-day fasting, portion to approximately 300 kcal on reduced-calorie days.

Related Recipes

• Ground beef bowl with cauliflower rice and herbs
• Turkey meatballs in tomato sauce with courgette noodles
• The ultimate carnivore OMAD plate — ribeye, eggs, butter

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.