
Spaghetti Bolognese
This Spaghetti Bolognese provides 36g protein and 638 calories per serving across 5 servings — a carb-forward meal for post-workout refueling. The sauce comes together on the stovetop in one cook; portion pasta separately to adjust carbs based on training intensity. Stick to measured servings when you're tracking macros instead of eyeballing pasta.
Ingredients
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Yellow Onion
- •Garlic(240g)
- •Carrots
- •Bell Pepper
- •93/7 Ground Beef(454g)
- •Tomato Paste(15g)
- •Wine, Red, Table(80g)
- •Tomato Sauce(680g)
- •Vegetable Bouillon Cube, Dry(10g)
- •Oregano, Dried(5g)
- •2% Milk(45g)
- •Parsley, Fresh
- •Pasta, Spaghetti, White, Dry(454g)
- •1 teaspoon salt for the pasta cooking water
- •Parmesan Cheese
Grated Parmesan — the shelf-stable canister is fine for cooking.
Instructions
- 1Dice the onion, mince the fresh garlic, chop the carrots and bell pepper into small pieces. Set aside.
- 2Heat the olive oil in a large saucepan over medium-high heat for 1 minute. Add the onion, garlic, carrots, and bell pepper. Cook 3–4 minutes, stirring occasionally, until the vegetables are softened and fragrant.
- 3Add the ground beef to the saucepan and cook 5–7 minutes over medium-high heat, breaking it apart with a spoon, until no longer pink and browned throughout.
- 4Stir in the tomato paste and cook 1–2 minutes over medium heat until darkened slightly. Pour in the red wine and bring to a simmer over medium-high heat. Cook 3–5 minutes until the wine reduces by about half and thickens.
- 5Reduce heat to low. Stir in the tomato sauce, vegetable bouillon cube, and dried oregano. Cover with a lid and simmer 20–30 minutes, stirring occasionally, until the sauce thickens and flavors meld. Remove from heat and stir in the milk until combined.
- 6While the sauce simmers, bring a large pot of salted water to a boil over high heat. Add the spaghetti and cook 8–10 minutes, stirring occasionally, until tender but still firm to the bite. Drain in a colander.
- 7Divide the cooked spaghetti evenly into 5 airtight containers while hot. Top each with an equal portion of the Bolognese sauce and stir gently to coat the pasta.
- 8Sprinkle fresh parsley and grated Parmesan over each container before serving or sealing for storage.
Nutrition — Per Serving
638
calories
36g
protein
12g
fat
- Carbohydrates
- 94g
- Saturated fat
- 3.6g
- Sodium
- 746 mg
- Dietary fiber
- 6.5g
5 servings per batch · ~400g each
Macro data sourced from USDA FoodData Central
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How much protein does Spaghetti Bolognese have per serving?
Each serving contains 36g of protein and 638 calories, with 12g fat and 94g carbs. The carb-forward macro profile makes this ideal for post-workout nutrition when carb intake is a priority.
How long does Spaghetti Bolognese take to prep?
Quick prep on stovetop with 5 servings per batch means you can cover half a week of dinners in one cooking session. Active time per meal is low given the volume produced.
Is Spaghetti Bolognese good for muscle gain?
At 36g protein and 638 calories with 94g carbs per serving, this recipe works well for muscle gain phases where you need substantial carbohydrate intake to fuel training. The carb-to-protein ratio prioritizes workout performance and recovery.
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