Meat Sauce And Keto: A Match Made In Heaven?

Meat sauce is a staple in many freezers and can be served over zucchini noodles or spaghetti squash to keep the dish keto-friendly. While tomatoes are naturally high in carbs, making the sauce from scratch without adding sugars and eating it in moderation means that spaghetti meat sauce can be incorporated into a keto diet. There are many keto-friendly meat sauce recipes available, and some can even be made in an instant pot.

Keto meat sauce recipe ideas

Keto Meat Sauce

This sauce is perfect to have ready in the freezer for a quick and easy meal. It is packed with flavour and can be served over zucchini noodles or spaghetti squash for a keto-friendly meal.

Ingredients:

• 2 tablespoons extra virgin olive oil
• 2 tablespoons butter
• 1/2 cup onion, chopped
• 1 celery stalk, chopped
• 1 teaspoon minced garlic
• 1 teaspoon Italian seasoning
• 1/4 teaspoon crushed red pepper flakes
• 1 tablespoon tomato paste
• 16 ounces ground beef
• 28 ounces whole tomatoes and juice, crushed by hand
• 1/2 cup Parmesan cheese
• 1/2 teaspoon fresh ground pepper

Instructions:

• Heat the oil and butter in a Dutch Oven over medium-high heat until the butter is melted and has stopped foaming.
• Add the onion, celery, and garlic and cook for 5 minutes, stirring often.
• Sprinkle with Italian seasoning and red pepper flakes, and stir in the tomato paste. Cook for 1 minute.
• Add the ground beef and cook until the moisture is evaporated and the meat is browned, about 10 minutes.
• Add the tomatoes and bring to a boil. Reduce to a simmer and cook, stirring occasionally, for about 40 minutes.
• Stir in the Parmesan cheese, salt, and pepper. Cook until the cheese is melted, about 2 more minutes.

Keto Italian Meat Sauce

A delicious, versatile sauce with all the traditional Italian flavours. This sauce is perfect served over zucchini noodles, spaghetti squash, or Palmini noodles.

Ingredients:

• 3/4 pound grass-fed ground beef
• 1/2 pound ground sweet Italian sausage
• 1 28-ounce can organic crushed tomatoes, lowest carb/no salt
• 1 tablespoon fresh basil
• 1 clove garlic, minced
• 1/3 cup white wine, Pinot Grigio
• Salt and pepper to taste

Instructions:

• Add the ground beef and sausage to a pot and brown over medium heat. Get some good colour before draining.
• Add the olive oil and sauté the garlic for 20 seconds, being careful not to burn it!
• Deglaze the pot with the wine, scraping up the brown bits. Then add in the tomatoes, basil, salt, and pepper and stir.
• Add the meat back into the pot and simmer on medium-low for 30 minutes, with a lid offset.
• Serve over your choice of zoodles, spaghetti squash, or Palmini noodles.

Keto Steak Sauce

A tangy, barely-sweetened sauce that is perfect for dipping steak or topping burgers.

Ingredients:

• Powdered mustard or yellow mustard
• No added sugar ketchup
• Brown Swerve
• Apple cider vinegar
• Lemon juice
• Grated garlic
• Soy sauce
• Salt and black pepper

Instructions:

• In a medium bowl, add the vinegar, lemon juice, garlic, powdered mustard, soy sauce, ketchup, salt, pepper, and brown sugar.
• Whisk all the ingredients together.
• Refrigerate until needed.

Easy Low Carb Meat Sauce

This sauce is packed with flavour and is perfect served over zucchini noodles or spaghetti squash.

Ingredients:

• 1 clove garlic, minced
• 1 1/2 pounds ground beef
• 1 tablespoon Italian seasoning
• 28 ounces canned diced tomatoes, undrained
• 8 ounces tomato sauce, low carb/sugar-free
• 2 tablespoons tomato paste
• 2 tablespoons fresh parsley

Instructions:

• Brown the garlic, onion, and ground beef in a large skillet until no pink remains. Drain any fat.
• Add the Italian seasoning, tomatoes, tomato sauce, tomato paste, water, and salt and pepper to taste.
• Simmer uncovered for 10 minutes or until thickened.
• Serve over zucchini noodles or spaghetti squash and sprinkle with parsley.

Is meat sauce keto-friendly?

Meat sauce can be keto-friendly, but it depends on the ingredients used and the quantity consumed. Here are some tips and considerations to make your meat sauce keto-friendly:

Choose the Right Meat

When making a keto-friendly meat sauce, opt for fatty cuts of meat such as ground chuck or ground beef with a higher fat percentage (e.g., 85%). These options tend to be more keto-friendly and add flavour that leaner cuts may lack. Additionally, ground pork or Italian sausage are excellent choices for enhancing the flavour of your sauce.

Keep an Eye on Carbohydrates

Tomatoes, a common ingredient in meat sauces, are naturally high in carbohydrates. To make your meat sauce more keto-friendly, use crushed or diced tomatoes in moderation and avoid adding sugars. Canned tomatoes or fresh tomatoes are preferable to tomato sauce, as you can control the amount of sugar added. Additionally, consider using tomato paste sparingly, as it can contain sugars.

Choose Low-Carb Vegetables

When adding vegetables to your meat sauce, opt for low-carb options such as onions, bell peppers, celery, and garlic. These vegetables provide flavour and texture without adding excessive carbohydrates.

Consider the Serving Size

Even if your meat sauce is made with keto-friendly ingredients, it's important to watch your portion sizes. A typical serving size for keto meat sauce is around 1/2 cup or 125 grams, which usually contains 3-5 grams of net carbs.

Try Alternative Noodles

To keep your meal truly keto-friendly, serve your meat sauce with alternative noodles or vegetables. Zucchini noodles, spaghetti squash, shirataki noodles, and Palmini noodles (made from hearts of palm) are excellent low-carb options that won't spike your carbohydrate intake.

Sample Keto-Friendly Meat Sauce Recipe

Ingredients:

• 1 lb. ground beef
• 1/2 cup chopped onion
• 1 chopped green bell pepper
• 2-3 tbsp. avocado or olive oil
• 3 cloves garlic, minced
• 1/3 cup beef broth
• 28 oz. crushed tomatoes
• 2 tbsp. tomato paste
• Spices: oregano, thyme, salt, pepper, bay leaf
• 2 tsp. balsamic vinegar
• 1/4 cup dried parsley
• 2 tbsp. fresh basil

Instructions:

• Heat 2 tablespoons of oil in a skillet over medium heat.
• Add the ground beef and cook until browned. Set aside.
• Add more oil if needed, then cook the onion and bell pepper for 3-5 minutes or until tender.
• Add the garlic and cook for about 1 minute until fragrant.
• Stir in the beef broth and let it reduce for about 1-2 minutes.
• Add the crushed tomatoes, tomato paste, and spices. Stir well.
• Return the browned beef to the skillet and simmer uncovered for 20 minutes, stirring occasionally.
• For a thicker sauce, cover and simmer for an additional 20 minutes.
• Just before serving, stir in the balsamic vinegar, parsley, and basil. Remove the bay leaf.
• Serve over zucchini noodles, spaghetti squash, or other keto-friendly alternatives.

This meat sauce is not just keto-friendly but also gluten-free, dairy-free, and packed with flavour. Enjoy it as a delicious and healthy addition to your keto meals!

How to make keto meat sauce

Ingredients

• Ground beef
• Olive oil or avocado oil
• Onion
• Garlic
• Italian seasoning
• Canned diced tomatoes
• Tomato sauce
• Tomato paste
• Salt
• Black pepper
• Bay leaf
• Oregano
• Thyme
• Balsamic vinegar
• Parsley
• Basil
• Red wine vinegar
• Celery
• Parmesan cheese
• Ground Italian sausage (optional)

Method

First, brown the beef over medium heat. Remove any fat if desired and set aside.

Chop an onion and bell pepper and add to the skillet. Cook for 3-5 minutes or until tender. Add garlic and cook for around 1 minute or until fragrant.

Add beef broth and allow to bubble for about 90 seconds. Then, add the diced tomatoes, tomato paste, and any other seasonings you wish to include.

Stir the beef into the sauce, cover, and simmer for 20 minutes. For a thicker sauce, simmer for an additional 20 minutes.

Just before serving, stir in balsamic vinegar, parsley, and basil, and remove the bay leaf.

This sauce can be served over zucchini noodles, spaghetti squash, or shirataki noodles.

Tips

• To add extra spice, use a spicy Italian sausage and/or add crushed red pepper flakes to the sauce.
• For an extra smooth sauce, use an immersion blender to break up some of the meat.
• This sauce will keep well in the refrigerator for up to one week or can be frozen for up to three months.
• For an interesting twist, add in 1 tablespoon of unsweetened cocoa powder.

What to serve with keto meat sauce

Meat sauce is a staple for many, and it's easy to make keto-friendly. If you're wondering what to serve with your keto meat sauce, there are plenty of options to choose from. Here are some ideas to get you started:

Zucchini Noodles

Zucchini noodles, or "zoodles," are a popular choice for keto dieters. They're a great low-carb alternative to traditional pasta and go well with meat sauce. You can serve them raw or cooked, and they're a quick and easy side dish to prepare.

Spaghetti Squash

Spaghetti squash is another excellent option for a keto-friendly substitute for pasta. It has a similar texture to pasta and can be topped with your favourite meat sauce. Cut the squash in half, remove the seeds, and roast it in the oven before scraping out the strands of squash with a fork.

Palmini Noodles

Palmini noodles are a unique low-carb option made from hearts of palm. They are grain-free and have a similar texture to traditional pasta. They are an excellent choice for those following a keto diet and pair well with meat sauce.

Shirataki Noodles

Shirataki noodles, also known as miracle noodles, are thin, translucent noodles made from a type of fibre called glucomannan, which is derived from the konjac yam. They are low in calories and carbohydrates, making them a popular choice for keto dieters.

Mashed Cauliflower or Cauliflower Rice

If you're looking for a low-carb alternative to mashed potatoes, mashed cauliflower is a delicious option. You can also try cauliflower rice, which has a similar texture to regular rice but with a fraction of the carbohydrates. Both pair well with meat sauce and are easy to prepare.

Eggplant Lasagna

For a more substantial meal, you can use your keto meat sauce in an eggplant lasagna. Simply slice eggplants thinly and layer them with the meat sauce and your favourite cheese for a delicious and keto-friendly comfort food.

Pizza

Keto meat sauce is also a great option for pizza. You can use it as the base sauce and top it with your favourite keto-friendly toppings. Try it with a cauliflower or almond flour crust for a low-carb treat.

With these options, you'll never get bored of finding new ways to enjoy your keto meat sauce.

Storing keto meat sauce

Another option is to freeze the keto meat sauce. This method will allow you to store the sauce for up to three months. To freeze the sauce, portion it into freezer-safe containers or bags, leaving some space for expansion. Label the containers with the date and the contents. When you're ready to enjoy the sauce again, simply thaw it overnight in the refrigerator or defrost it in the microwave.

It is worth noting that some recipes suggest making a large batch of keto meat sauce and freezing half for future use. This way, you always have a delicious and healthy meal option readily available.

Additionally, when storing leftover keto meat sauce, it is recommended to use glass storage containers as they are versatile and can be used in the oven, microwave, and refrigerator. However, you can also use any storage containers you have on hand.

Finally, when reheating your keto meat sauce, you can use a microwave or stovetop method. In the microwave, heat the sauce in increments until it reaches your desired temperature. On the stovetop, place the sauce in a skillet or saucepan over medium heat, stirring occasionally, until heated through.

Frequently asked questions