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Healthy Spaghetti & Meat Sauce

Low calorie spaghetti and meat sauce using low carb shirataki noodles. It's possible to eat a low calorie pasta recipe thanks to these low carb noodles with chicken meat sauce.

This recipe is , , , with main ingredient

Healthy chicken meat sauce with pasta and side salad

Healthy Spaghetti & Meat Sauce Meal Prep

Course: Main Course
Cuisine: Italian
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 5 meals
Author: Bobby Parrish


For the spaghetti:

  • 5 bags of shirataki noodles ½ pound each
  • 1.3 pounds ground chicken thighs
  • 1 medium size onion chopped
  • 2 medium size carrots chopped
  • 2 stalks celery chopped
  • 3 cloves garlic minced
  • 1 teaspoon dried oregano
  • ½ teaspoon red pepper flakes
  • 3 tablespoons tomato paste
  • 24 ounce jar of low/no sodium marinara sauce
  • ½ cup water
  • 1 bay leaf
  • 1 teaspoon honey
  • Fresh flat leaf parsley chopped
  • Olive oil
  • Kosher salt
  • Fresh cracked black pepper

For the salad:

  • 7 ounce bag of arugula
  • 1 fennel bulb thinly sliced
  • 1 long thin red chile pepper, sliced
  • 2 tablespoons shaved pecorino or parm cheese
  • 2 lemons
  • Extra virgin olive oil
  • Kosher salt
  • Fresh cracked black pepper


  1. Cook’s Notes: My favorite brand of Shirataki noodles are called “Pasta Zero by Naysoya”. You can buy them at Walmart, target, and whole foods.
  2. For the meat sauce, pre-heat a large pan over medium-high heat with 2 teaspoons of oil for 2 minutes. Make sure the pan has high sides or use a wide bottomed pot. Add the ground chicken to the pan along with 1 teaspoon salt, and a few cracks of pepper. Cook for 6-8 minutes, or until the chicken is 80% cooked, meaning it’s still raw in the middle. Remove the chicken from the pan along with all of the juices and place in a large bowl. Add 2 more teaspoons of oil to the pan along with the carrots, onions, celery, oregano, red pepper flakes, ½ teaspoon salt, and a few cracks of pepper. Cook for 10-12 minutes or until the veggies have wilted by more than half, stirring often. Add the garlic, tomato paste, and cook another 2-3 minutes, stirring often so the garlic does not burn. Add the marinara sauce, water, cooked chicken, bay leaf, ½ teaspoon salt, and a couple cracks of pepper. Bring to a boil and reduce to a simmer, cook for 20 minutes. While it’s cooking, and the honey and then check for seasoning, it may need more salt. The sauce is done when it has thickened up nicely and no longer looks watery. If the sauce gets too thick add more water.
  3. While the sauce is cooking, drain the shirataki noodles thoroughly and cook them in a non-stick pan over high heat for 6-8 minutes. This will remove the excess moisture, you know the noodles are ready when the bottom of the pan is coated in a dry white residue. Take off heat and set aside. Use a knife or scissors to cut the noodles a few times, otherwise they have a tendency to stick together in one giant ball.
  4. Add the noodles to the pan with the sauce and mix well. Stir and cook for 3 minutes so the noodle can really soak up the sauce. Turn the heat off and add 2-3 tablespoons of parsley, mix well.
  5. Make the salad by adding the arugula to a large bowl. Use a hand slicer or a knife to thinly slice the fennel, and then roughly chop it with a knife. Add the fennel to the arugula along with the shaved cheese(use a veggie peeler), and chiles. Store the salad in an air tight container in the fridge. When ready to eat, dress each portion with a drizzle of oil, some lemon juice, a tiny pinch of salt, and a crack of pepper. Toss and enjoy. Only dress the salad right before you want to eat it, otherwise it will get soggy.
  6. Plate the pasta with the salad and enjoy! The pasta and meat sauce will keep in the fridge for 5 days but can’t be frozen. The undressed salad will keep in the fridge for 5 days, but can’t be frozen. The best way to reheat the pasta is in a hot non-stick pan. Otherwise, take the lid off the container, cover with tin foil, and reheat in a 400 degree F oven for 10 minutes. If re-heating in the microwave, take the lid off, cover with a wet paper towel, and make sure not to re-heat too long or the chicken will dry out.

Recipe Notes

380 calories per meal
15 grams of fat per meal
28.3 grams of protein
27.8 grams of carbs per meal
9.4 grams of fiber per meal

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