
Bolognese Sauce
Bolognese Sauce packs 22g protein and 444 calories per serving across 8 portions, making it a high-yield batch that stretches your prep effort. Quick stovetop preparation lets you build a freezer-friendly sauce base in one session. Layer this over pasta, rice, or vegetables throughout the week to maintain consistent protein intake without reheating full meals.
Ingredients
- •Pancetta, Cured Pork Belly(113g)
- •Yellow Onion
- •Carrots
- •Celery
- •Garlic(180g)
- •Anchovies, Canned In Oil, Drained
- •Red pepper flakes(5g)
- •80/20 Ground Beef(454g)
- •Italian Pork Sausage(454g)
- •Wine, Red, Table(240g)
- •Tomato, Canned, Crushed
- •Tomato Paste
- •a few sprigs of fresh thyme and/or rosemary
- •1 large bay leaf
- •Whole Milk(240g)
- •fine sea salt and freshly-ground black pepper
- •Parmesan Cheese
Grated Parmesan — the shelf-stable canister is fine for cooking.
Instructions
- 1Add the pancetta to a large stockpot and cook over medium-high heat, stirring occasionally, until lightly crispy, about 5–7 minutes. Render out the fat until you have 1–2 tablespoons of grease in the pot; if needed, add a drizzle of olive oil to supplement.
- 2Add the onion, carrot, and celery to the stockpot and stir to combine. Sauté over medium-high heat for 7–8 minutes, stirring occasionally, until the vegetables are softened. Add the garlic, anchovies, and red pepper flakes, stir to combine, and cook for 2 more minutes until fragrant.
- 3Add the ground beef and Italian pork sausage to the stockpot and break up the meat with a wooden spoon. Cook over medium-high heat for 8–10 minutes, breaking the meat apart occasionally and letting it brown on the bottom, until no pink remains and the meat is fully browned.
- 4Pour in the red wine and use the wooden spoon to scrape up any browned bits stuck to the bottom and sides of the pot.
- 5Add the crushed tomatoes and tomato paste, stir to combine, and cook over medium-high heat until the sauce reaches a gentle simmer, about 5–7 minutes. Reduce heat to low, cover the stockpot with a lid, and simmer for at least 2 hours, stirring every 30 minutes to prevent burning.
- 6Remove from heat, stir in the whole milk until combined, and season to taste with salt and pepper. If the sauce is too thick, thin it with water as needed.
- 7Divide the Bolognese evenly into 8 airtight containers while hot. Cool to room temperature before sealing, then refrigerate or freeze for meal prep.
- 8Serve warm over pasta, gnocchi, or roasted vegetables, and top generously with grated Parmesan.
Nutrition — Per Serving
444
calories
22g
protein
32g
fat
- Carbohydrates
- 12g
- Saturated fat
- 11.6g
- Sodium
- 481 mg
- Dietary fiber
- 0.6g
8 servings per batch · ~211g each
Macro data sourced from USDA FoodData Central
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How much protein does Bolognese Sauce have per serving?
Each serving contains 22g of protein and 444 calories, with 32g fat and 12g carbs. The low carb content makes this a lean sauce option — serve over zucchini noodles or paired with rice depending on your carb targets.
How long does Bolognese Sauce take to prep?
This quick prep sauce batch-makes 8 servings, giving you multiple ready-made portions for the week with minimal active cooking time. The stovetop simmer format is ideal for meal prep since you can prepare other components while it cooks.
Is Bolognese Sauce good for fat loss?
At 444 calories and 22g protein per serving with only 12g carbs, this sauce is well-suited for fat loss phases when paired with low-calorie bases like zucchini noodles or cauliflower rice. The eight-serving yield makes portion control and batch prepping straightforward.
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