This hidden veggie spaghetti bolognese is a classic family favorite with a diabetes-friendly twist. It's packed with fiber-rich vegetables and lean protein, and the vegetables blend right into the sauce, so it's great for picky eaters too.
At a glance
-
Serves: 4
-
Difficulty: Easy to medium
-
Prep time: 20 to 25 minutes
-
Cook time: 45 minutes
Why this recipe works for people managing diabetes
- Lean protein helps make the meal more filling and can slow how quickly carbs are absorbed.
- Hidden vegetables add fiber, vitamins and volume.
- Lower-glycemic pasta options can help reduce post-meal spikes.
- A balance of protein, carbs and fat supports steady energy.
Nutrition (per serving, approx.)
Calories ~410 · Carbohydrates 32 g · Protein 34 g · Fat 13 g · Fiber 6 g
Ingredients
- 1⅔ lb (750 g) lean ground beef
- 4 carrots, diced
- 4 celery stalks, diced
- 1 to 2 yellow onions, diced
- 1 tablespoon minced garlic
- 1 bunch fresh basil, chopped
- 1 tablespoon dried oregano
- 9 oz (250 g) pasta of choice (see tips below)
- 2 cans (14.5 oz each) diced tomatoes
- Up to 2½ cups red wine (optional)
- Olive oil, for cooking
- Grated Parmesan, to serve
Method
- Heat a deep pan over high heat with a splash of olive oil or red wine.
- Add the ground beef and cook until browned. Remove and set aside.
- In the same pan, cook the carrots, onion, garlic and celery in a little olive oil until softened.
- Return the beef to the pan and stir to combine.
- Add the tomatoes and red wine, if using.
- Reduce the heat and simmer for 45 minutes, until the sauce thickens.
- Stir in the basil and oregano just before serving.
- Serve over cooked pasta with grated Parmesan.
Diabetes-friendly tips
- Our favorite swap is a legume-based pasta, like lentil or chickpea, which adds protein and fiber. Whole-wheat pasta works well too.
- Skip the wine if you prefer and use extra tomatoes or a splash of low-sodium stock instead.
- Add zucchini or spinach for even more vegetables.
- Keep an eye on the pasta portion and go heavy on the sauce.
FAQs
Is spaghetti bolognese suitable for people with diabetes? Yes. Made with lean protein, extra vegetables and a sensible pasta portion, it can be part of a balanced meal.
What pasta is best for blood sugar? Whole-wheat or legume-based pasta usually has more fiber and protein than regular pasta.
Can I meal prep this? Absolutely. The sauce keeps in the refrigerator for 3 to 4 days and freezes well.
Nutrition values are estimates and will vary with the brands and portions you use. A registered dietitian can help you fit recipes into your own eating plan.
Looking for more ideas? Browse our diabetes-friendly recipes.
Glucology is an Australian-owned brand, founded in Sydney in 2016. Trusted by 350,000+ customers worldwide, we design practical everyday accessories for people managing diabetes, including insulin cooling pouches, insulin pump belts and diabetes travel cases.
General information, not medical advice. Always talk to your diabetes care team about your care.
