Smoky Bologense Sauce

I’m a sucker for a good meat sauce.

I didn’t use to be but when you can still eat healthy and enjoy slow cooked, vegetable packed and delicious meals, that fill you up and keep you on your paleo and whole30 goals…well, that’s an easy sell.

This is one of those recipes to perfect. It is versatile. Use over pasta or spaghetti squash ‘noodles’, in lasagna, over stuffed pasta shells, over sauteed greens…and more.


This sauce, I have made over and over again. I make it at least once per month for my clients. When I make it at home, there is always leftovers to freeze.


This sauce freezes great! Can’t even tell that it wasn’t freshly made. Thaw in the refrigerator overnight and heat on the stove top.


*Sidenote: I’ve done my fair share of freezer food experiementing. If you have known me for the past 5 years, most of my business has included preparing meals for people that they can freeze if they choose.

Ground meat works well under the pressure of being frozen. Since it is broken down into small pieces, it is surrounded by the saucy part of the sauce. So when it thaws, it doesn’t dry out. I usually add a bit more coconut milk or tomato sauce back into it – heck, you could add some red wine too – just by adding a bit of fresh liquid, it really brings it all together again, after being frozen.


Smoky Bologense Sauce

Makes 2+ quarts. Paleo, Whole30, Gluten Free, Dairy Free


  • 2 tablespoons Olive Oil
  • 1 lb. ground beef (grassfed is best, 80-85%)
  • 1 medium onion, small dice
  • 4 cloves garlic, chopped fine
  • 4 medium/small carrots, small dice
  • Kosher salt
  • freshly ground black pepper
  • 2 tablespoons tomato paste
  • 1 tablespoon medium chili powder
  • 2 dashes cayenne powder
  • 1 tablespoon smoked paprika
  • 1 tablespoon italian seasoning
  • 1 15 oz. can diced roasted tomatoes
  • 1 15 oz. can of coconut milk
  • 1 8 oz. can of tomato sauce
  • 1/4 cup chopped fresh parsley


1. Heat large pot on medium heat with Olive oil. Add ground beef and saute until half of the mixture is brown. Add diced onion, garlic, carrots and a large pinch of each salt and pepper and saute for 2-3 minutes. Stir occasionally until all the meat has cooked through.

2.  Add all remaining ingredients and stir together. Turn heat to low and simmer covered (peep-toe the lid for some air to escape) for at least 30-45 minutes. Check every 5-10 minutes and stir. Taste and season with more salt and pepper.

3. This can be simmered more but is great right away. I freeze 1 quart and eat 1 quart right away.

*Sidenote: I often use a combination of meats, ground pork, italian sausage and ground turkey are all great in this too!


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