Keto Spaghetti with Meat Sauce That’ll Crush Your Cravings

You want spaghetti, but you also want abs. Cool.

This recipe lets you have both. We’re talking savory, rich meat sauce poured over silky “noodles” that won’t spike your carbs or your guilt.

It’s fast, it’s flavorful, and it slaps way harder than another sad salad. Make it once and you’ll stop missing pasta—promise.

What Makes This Recipe So Good

Big flavor, low carbs: A deep, tomato-forward meat sauce with garlic, herbs, and umami—minus the pasta crash.
Weeknight-friendly: From chopping board to table in about 30 minutes if you hustle.
Customizable: Use zoodles, hearts of palm noodles, or shirataki.
Your macros, your call.
Meal-prep gold: The sauce tastes even better the next day. Make a double batch and thank yourself later.
Balanced macros: Protein-forward, moderate fat, nearly no net carbs from the “spaghetti.”

Servings, Prep & Cook Time, Calories

Servings: 4
Prep Time: 10 minutes
Cooking Time: 25 minutes
Approx.
Calories: 420 per serving (with zucchini noodles)

Your Pantry Guide

For the “spaghetti”
- 6 medium zucchini (spiralized) or 24 oz hearts of palm noodles or 24 oz shirataki noodles
- 1 tablespoon olive oil (for sautéing, if using zucchini)
- Salt and pepper, to taste
For the meat sauce
- 1 pound (450 g) 85–90% lean ground beef (or turkey, pork, or a mix)
- 2 tablespoons olive oil or avocado oil
- 1 small yellow onion, finely diced
- 3 cloves garlic, minced
- 1 teaspoon fennel seeds, lightly crushed (optional but amazing)
- 1/2 teaspoon red pepper flakes (adjust to heat tolerance)
- 1 teaspoon dried oregano
- 1 teaspoon dried basil (or 1 tablespoon fresh, chopped)
- 1/2 teaspoon smoked paprika
- 1 tablespoon tomato paste (no sugar added)
- 1 (14–15 oz) can crushed tomatoes (no sugar added)
- 1/2 cup beef broth (low-sodium)
- 2 tablespoons heavy cream (optional for richness)
- Salt and black pepper, to taste
- 2 tablespoons grated Parmesan, plus more for serving
- Fresh basil or parsley, chopped (optional garnish)

How to Make It – Instructions

Spiralize or prep your noodles: If using zucchini, spiralize and pat dry with paper towels to reduce moisture. If using shirataki, rinse for 60 seconds and dry-sauté 2–3 minutes to remove odor.
Hearts of palm noodles can be rinsed and drained.
Sauté aromatics: Heat oil in a large skillet over medium. Add onion and cook 3–4 minutes until translucent.
Stir in garlic, fennel seed, and red pepper flakes; cook 30–60 seconds until fragrant.
Brown the meat: Add ground beef, breaking it up with a spatula. Season with salt and pepper.
Cook 5–7 minutes until browned with crispy bits. Drain excess fat if needed (keep a tablespoon for flavor).
Build flavor: Stir in tomato paste; cook 1 minute to caramelize.
Add oregano, basil, and smoked paprika.
Simmer the sauce: Pour in crushed tomatoes and beef broth. Reduce heat and simmer 10–12 minutes, stirring occasionally, until thickened and glossy.
Finish with richness: Stir in heavy cream (if using) and Parmesan.
Taste and adjust salt, pepper, and heat. Keep warm on low.
Cook the “spaghetti”: For zucchini, heat 1 tablespoon olive oil in a separate pan over medium-high.
Add zoodles, season lightly, and toss 2–3 minutes until just tender. Do not overcook.
For hearts of palm or shirataki, simply warm through.
Plate it: Twirl noodles into bowls, spoon on meat sauce, and shower with extra Parmesan and herbs. Serve hot.

Storage Made Simple

Fridge: Store sauce and noodles separately in airtight containers for up to 4 days.
Zoodles get watery—keep them separate for best texture.
Freezer: Sauce freezes like a champ for up to 3 months. Noodles do not—prep fresh.
Reheat: Simmer sauce on low with a splash of broth or water.
Warm noodles quickly in a hot pan to prevent mush.

Healthy Highlights

Low net carbs: Most carbs come from tomatoes and zucchini—minimal impact, big flavor.
High protein: Ground beef keeps you full and supports recovery. Gym gains meet comfort food.
Smart fats: Olive oil and a touch of cream deliver satiety without carb creep.
Micronutrients: Potassium and vitamin C from zucchini, plus iron and B12 from beef.

Nutrition Stats

Per serving (with zucchini noodles): Approx. 420 calories; 28g fat; 12g net carbs; 30g protein; 4g fiber; 8g total sugars (from tomatoes).

Numbers will vary based on brands and noodle choice.

Recipe Fails to Watch Out For

Watery noodles: Zucchini holds water. Pat dry and cook quickly over high heat.
Don’t salt early.
Flat-tasting sauce: You need enough salt and acid. If it tastes dull, add a pinch of salt and a splash of red wine vinegar.
Rubbery shirataki: Rinse well, then dry-sauté.
That step is the difference between “meh” and “wow.”
Greasy sauce: Use 85–90% lean beef or drain excess fat before adding tomatoes.
Overcooked zoodles: They go from perfect to mush in 60 seconds. Stay vigilant.

Easy Swaps & Alternatives

Protein swap: Use Italian sausage (casings off) or half beef/half pork for extra richness.
Dairy-free: Skip cream and Parmesan; finish with olive oil and nutritional yeast (IMO, tasty).
Noodle options: Hearts of palm noodles = best texture.
Shirataki = lowest carbs. Zoodles = freshest vibe.
Spice control: Drop red pepper flakes for mild or add Calabrian chili for heat lovers.
Tomato upgrade: Add 1/4 cup dry red wine during the tomato paste step; simmer off for a restaurant-level sauce.

FAQ

Is this truly keto?

Yes.

With low-carb noodles and no added sugar in the sauce, the net carbs stay keto-friendly. Most of the carbs come from tomatoes and zucchini, which fit into typical keto targets when portioned properly.

Can I make it ahead?

Absolutely.

Make the sauce up to 3 days in advance or freeze it. Cook noodles fresh for best texture, then combine right before serving.

What if I hate zucchini noodles?

Use hearts of palm or shirataki noodles.

Hearts of palm are closest to al dente pasta. Shirataki is ultra low-carb but needs rinsing and dry-sautéing to shine.

How do I thicken the sauce without flour?

Simmer uncovered to reduce, add a bit more tomato paste, and finish with Parmesan.

It thickens naturally—no starch needed.

Can I make it in a slow cooker?

Brown the meat and aromatics first, then transfer to a slow cooker with tomatoes and broth. Cook on low 4–6 hours.

Finish with cream and Parmesan at the end. Noodles are still best cooked on the stove.

What cheese works best on top?

Freshly grated Parmesan or Pecorino Romano for salty bite.

Mozzarella melts nicely if you want a gooey vibe.

How spicy is it?

Mild to medium by default. Adjust red pepper flakes to your heat tolerance.

Kids at the table? Start low and let adults add more.

End Notes

This Keto Spaghetti with Meat Sauce gives you all the comfort of a classic bowl of pasta without the carb hangover.

Keep the sauce stocked in your freezer, rotate your noodle picks, and you’ve got a no-brainer dinner that fits your goals. Fast, hearty, and wildly satisfying—proof that eating clean doesn’t mean eating boring.

Now go win dinner, then go win tomorrow.