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Healthy Chicken Bolognese

A lighter take on the classic Italian meat sauce, this chicken bolognese relies on lean ground chicken, hearty vegetables, and a rich tomato base. Slow-simmered to deepen flavors, it's perfect spooned over whole-grain pasta or zucchini noodles for a comforting dinner that's friendly to your wellness goals.
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Prep Time 15 minutes
Cook Time 20 minutes
Servings 4

Ingredients
  

  • 1 tablespoon olive oil
  • 1 onion, finely chopped
  • 2 carrots medium, finely diced
  • 2 sticks celery, finely diced
  • 1 pound ground chicken (93% lean or higher)
  • 2 cloves garlic, minced
  • 1 can (28 oz) whole peeled tomatoes or crushed tomatoes
  • 2 tablespoons tomato paste
  • 1/2 cup low-sodium chicken or vegetable stock
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon crushed red pepper flakes (optional)
  • 1 teaspoon salt (to taste)
  • 1/4 teaspoon black pepper
  • 1/4 cup fresh basil or parsley, chopped (optional)
  • 12 ounces whole-grain pasta or zucchini noodles

Instructions
 

  • Prepare your mise en place: finely chop the onion, carrots, and celery; press or mince the garlic; and set your tomatoes within reach. If you’re using zucchini noodles, spiralize them or have them ready to cook so you can swap in for the pasta if you like.
  • In a large deep skillet or wide pot, heat the olive oil over medium heat. Add the onion, carrot, and celery. Sauté for about 5–6 minutes, until the vegetables are softened and the edges have a light golden color.
  • Increase the heat to medium-high and crumble the ground chicken into the pan. Break it up with a wooden spoon and cook until it’s no longer pink, about 6–8 minutes. Let the meat brown slightly to develop flavor.
  • Stir in the garlic and cook for another 30 seconds until fragrant. Add the tomato paste and cook, stirring constantly, for 1–2 minutes to deepen its flavor.
  • Pour in the crushed or whole tomatoes and use a spoon to break up any large chunks. Add the stock, oregano, thyme, red pepper flakes (if using), salt, and pepper. Bring to a gentle simmer.
  • Reduce the heat to low and let the sauce simmer uncovered for 20–25 minutes. Stir occasionally and taste for seasoning. If the sauce thickens too much, add a splash more stock or water.
  • If you’re serving with pasta, cook it according to package directions until al dente. If you’re serving with zucchini noodles, briefly sauté them in a separate pan for 1–2 minutes or enjoy raw for a lighter option.
  • Tear in or sprinkle the chopped fresh basil or parsley, if using, and give the sauce a final stir. The goal is a glossy, deeply flavored sauce that clings to the pasta or noodles.
  • Serve hot, with a light dusting of extra herbs if you like. This dish shines with a simple green salad on the side and a sprinkle of parmesan for those who enjoy a touch of tangy, salty cheese.