Courgette noodles with mince sauce
Zoodles instead of spaghetti under a robust mince and tomato sauce — Bolognese without the carbs.
- Time
- 30 min
- Effort:
- easy
- Season
- summer
- meat
- low carb
- keto
- quick
- everyday
Ingredients for 4 portions
4courgettes
500 gminced beef
1onions
2 clove(s)garlic
1 tin(s)chopped tomatoes (tin)
1 tbsptomato purée
1 tspdried oregano
50 gParmesan
3 tbspolive oil
to tastesalt
to tastepepper
The ingredients land on the shopping list as soon as the dish is in the week.
Possible allergens
Derived from the ingredients as they are typically composed.
- Milk (incl. lactose)
Please check allergens and intolerances yourself — on the packaging, at the bakery, at the butcher's. Recipes change, and a list like this cannot take responsibility for that.
Nutrition per portion
Estimates computed from the ingredient list — with 4 portions per recipe.
| Energy | 477 kcal |
|---|---|
| Protein | 32.6 g |
| Fat | 32.3 g |
| Carbohydrates | 11.2 g |
| of which sugar | 9.1 g |
| Fibre | 4.2 g |
| Salt | 0.4 g |
Not counted because listed without a quantity: salt, pepper.
Computed with raw ingredients as bought. Cooking losses, peel, trimmings and what stays on the plate are not accounted for. Own dishes and ingredients “to taste” have no values.
Source: Max Rubner-Institut (2025), Bundeslebensmittelschlüssel (BLS) version 4.0, CC BY 4.0. The mapping of ingredients to BLS foods and the piece weights are the operator's own.
Estimates, not lab values — not a basis for medically prescribed meal plans.
Method
- 1
Cut the courgettes into strips with a spiraliser or peeler, salt, stand for 10 minutes.
- 2
Sweat the onion and garlic in oil, brown the mince until crumbly, roast the tomato purée.
- 3
Add the tomatoes and oregano, simmer for 15 minutes, season.
- 4
Pat the courgette strips dry, toss in hot oil for 2 minutes — no longer —, sauce and Parmesan on top.