Healthy eating shouldn't mean having to get rid of your favourite dishes, simply bulk them up with veggies and turn them into a healthy version like this take on a traditional spag bol.
Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins
Serves: 1
Course: Dinner, Lunch, Main Course
Cuisine: Italian
Dietary Requirements: Egg-Free, Gluten Free, Nut-Free, Pregnancy-Safe


  • 1/2 teaspoon extra virgin olive oil
  • 1 clove garlic finely chopped
  • 125 g beef mince
  • 100 g diced tomatoes canned
  • 1 teaspoon tomato paste
  • 1/4 teaspoon chilli flakes to taste
  • 1/4 zucchini grated
  • 1/4 grated carrot
  • 1 tablespoon fresh parsley roughly chopped
  • 50 g wholemeal spaghetti or gluten free
  • 1/2 tablespoon parmesan cheese grated or shaved
  • salt & pepper to taste


  • Heat oil in a large pan and lightly brown garlic.
  • Add mince and brown lightly, stirring throughout.
  • Add tomatoes, tomato paste, chilli, salt and pepper. Simmer until most of the liquid has evaporated and add grated vegetables and parsley. Set aside.
  • To cook pasta: bring a pot of water to the boil. Add a pinch of salt and cook the pasta for 15-20 minutes until al dente.
  • Serve spaghetti in a bowl, top with mince mixture and cheese and season further if required.
Nutrition Facts
Traditional Spag Bol
Amount Per Serving (1 g)
Calories 568 Calories from Fat 261
% Daily Value*
Fat 29g45%
Saturated Fat 11g69%
Cholesterol 90mg30%
Sodium 219mg10%
Potassium 910mg26%
Carbohydrates 48g16%
Fiber 2g8%
Sugar 6g7%
Protein 32g64%
Vitamin A 5386IU108%
Vitamin B3 9mg45%
Vitamin C 27mg33%
Vitamin K 78µg74%
Calcium 103mg10%
Iron 6mg33%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.