If you're craving classic comfort food but following a plant-based keto diet, this Vegan Keto Bolognese is your new go-to recipe. Made with a savory base of baby bella mushrooms, riced cauliflower, and aromatic vegetables, this dish mirrors the texture and richness of traditional Bolognese, without the carbs or meat. Served over spiralized zucchini noodles, it's the perfect low-carb, high-flavor meal that will leave you completely satisfied.
Each serving contains just 7g net carbs, making it keto-compliant while delivering fiber, antioxidants, and heart-healthy fats from olive oil. The mushrooms and cauliflower provide that umami-rich bite, while the wine and nutmeg deepen the flavor for a truly gourmet vegan experience.
Ingredients
- 250 grams baby bella mushrooms, finely minced
- 250 grams riced cauliflower
- 1 white onion, minced
- 2 stalks celery, minced
- ¼ cup carrots, minced
- 4–6 cloves garlic, minced
- 1 tsp salt
- ½ tsp black pepper
- 1 cup dry red wine
- 1/8 tsp nutmeg
- 1 cup crushed plum tomatoes
- ¼ cup olive oil
- 300 grams zucchini, spiralized into noodles
Preparation & Cooking Time
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Servings: 6
Instructions
- Heat olive oil in a large pot over medium heat.
- Add the minced onions and sauté until translucent, about 5 minutes.
- Stir in celery and garlic. Cook for another 3–4 minutes until aromatic.
- Add the mushrooms and cauliflower. Stir to coat well with oil and cook for 5 minutes.
- Pour in the dry red wine, allowing it to reduce slightly for about 3–5 minutes.
- Mix in crushed tomatoes, nutmeg, salt, and pepper. Reduce heat to low and let the sauce simmer gently for 40 minutes, stirring occasionally.
- In the last minute, toss in spiralized zucchini and stir just until coated and slightly softened. Avoid overcooking to maintain texture.
- Serve hot, garnished with fresh basil or vegan parmesan if desired.
Nutritional Information (Per Serving)
- Calories: 124 kcal
- Fat: 10 g (70%)
- Protein: 3 g (7%)
- Carbohydrates: 7 g (23%)
Health & Nutrition Insights
This bolognese is not only keto-approved but also loaded with micronutrients:
- Cauliflower is rich in fiber, vitamin C, and antioxidants that support metabolism and immune health.
- Mushrooms offer anti-inflammatory properties and contain B-vitamins and selenium, which support brain and immune function (NIH Study).
- Zucchini noodles are low in carbs, high in hydration, and help you stay full with minimal calories.
Dry red wine adds depth of flavor and contains resveratrol, a polyphenol with antioxidant properties. When cooked, the alcohol evaporates, leaving behind only the flavor notes.