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Thick, savory, and aromatic, my Healthy Red Wine Spaghetti Meat Sauce with Parmesan is made with fresh vegetables, savory meat, and a tangy tomato base. Red wine enhances the depth, while Parmesan adds richness to this elevated, made-over classic!

Healthy Red Wine Spaghetti Meat Sauce with Parmesan

I never thought I’d do it, but here it is, my first recipe post on my very own website! It took a while to get here, but I finally did. Side note: if you want to know a bit more about me, check out my intro videos on Instagram, TikTok, Facebook, and YouTube!

When deciding on the first recipe I wanted to share, I asked myself: should it be something groundbreaking? A dish that might go viral? But deep down, I knew I had to go with a tried-and-true favorite. My Healthy Red Wine Spaghetti Meat Sauce with Parmesan was the perfect choice! It’s the one that never lets me down. I know there are countless spaghetti sauce recipes out there, but this one builds layers of flavor, is oh so craveable, and leaves you feeling good about every bite. Wait, did I really say a sauce with red wine and Parmesan is healthy? I sure did! The key is moderation. If you know my story, you know I’m all about balance and enjoying everything we love while making it both nutritious and delicious. After all, why should we have to choose?

This sauce has been a staple in my kitchen for over 20 years. In fact, I find myself comparing every meat sauce I try at restaurants to my own, and mine always comes out on top. However, I may or may not be a little biased! It might not be an authentic Italian Bolognese, but it’s complex, perfectly seasoned, and downright irresistible. One bowl, and I promise you’ll be coming back for more!

HOW I MADE OVER THIS SAUCE:

I skipped the excess oil and any other unnecessary ingredients. Instead, this recipe is loaded with nutrient-dense vegetables that bring both flavor and health benefits. Tomatoes are rich in lycopene, a powerful antioxidant. Mushrooms provide essential vitamins, and one study even found that regular mushroom consumption may lower the risk of depression.

Onions help regulate blood sugar and support bone density, while bell peppers are packed with immune-boosting vitamins and minerals. And let’s not forget the red wine. In small amounts, it’s linked to improved heart health. The protein you choose, whether it’s lean beef, turkey, or chicken, adds niacin, selenium, and essential vitamins to keep you feeling strong and satisfied. With so many incredible whole foods, this sauce isn’t just tasty, it’s a health-boosting powerhouse that deserves a spot in your regular meal rotation!

This recipe is nut-free, gluten-free, refined-sugar-free, egg-free, dairy-free, soy-free, paleo, and grain-free.

HERE’S WHAT YOU’LL NEED:

(Use organic ingredients when possible)

Ground chicken, beef, or turkey
Onions
Bell peppers
Mushrooms
Tomatoes 
Tomato sauce
Tomato paste
Garlic cloves
Granulated garlic
Onion powder
Salt
Italian seasoning
Fresh basil
Fresh oregano
Parmesan rinds
Red Wine
Bay leaves 
Olive oil

THIS IS HOW YOU’LL MAKE IT:

The first step is prepping the veggies! Chop the onions, bell peppers, and tomatoes into 1-inch chunks. Dice the mushrooms and slice or mince the fresh garlic. I love onions and garlic, so I use generous amounts in this recipe. Together, they build a solid base packed with flavor and aroma.

In a large pot over medium heat, add the olive oil and sauté the onions with fresh garlic and salt.

I stick with just 1 tablespoon of olive oil. Some recipes might call for more, but that’s all you need if you’re using a quality non-stick pan. I swear by my GreenPan because it’s non-toxic, and I never need much fat. Yes, fat is important, but it’s also calorie-dense, and I’d rather spend those calories on something else… like extra cheese! If you need more oil, add more!

Once the onions have softened and taken on a bit of color, add the ground chicken, turkey, or beef, along with more salt and granulated garlic. You can use lean meat or whatever fat ratio you like best. Also, seasoning in layers is important because it’s how you build flavor.

When the meat loses its raw color and cooks with the onions and garlic for a bit, things get super easy. Toss in the veggies. I love using red, orange, and yellow bell peppers. Sometimes I go for cherry or grape tomatoes since they’re naturally sweeter, but any variety works well!

Next, add tomato paste, Italian seasoning, onion powder, bay leaves, more salt, and granulated garlic. Don’t have tomato paste? No problem! Your sauce will still be deep and balanced without it. And if the amount of salt seems like a lot, don’t worry because this recipe makes a huge batch.

Let everything cook for a few minutes, then pour in the plain tomato sauce. Chunky, diced, or smooth, whatever style you prefer. I personally love using passata since it’s stewed tomatoes without the seeds and skin, which is perfect for sensitive stomachs.

Chop the fresh oregano and half of the fresh basil and add those as well. Last but certainly not least, add the Parmesan rinds and red wine. Use any wine you enjoy drinking. I’ve made this sauce with merlot, cabernet, and pinot noir, and they all worked beautifully! Please don’t skip these. The Parmesan and red wine give the sauce unmatched richness and complexity.

And yes, a little wine never hurts! Like other sauces made with alcohol (hello, vodka sauce), the alcohol cooks out but leaves in amazing flavor. But if you’re feeding kids and prefer to skip the wine, don’t worry. You will still love it!

Quick Tip: Save your Parmesan rinds for sauces and stews. They freeze beautifully! I always have a few stashed away,

Bring the sauce to a boil, then reduce it to a simmer. Leave the lid slightly cracked and let it cook. Stir it occasionally while it simmers. One thing you’ll notice about my cooking style is that I focus on making dishes that are simple, balanced, and easy to throw together. But when it comes to sauces, stews, and soups, there’s one little caveat: the longer it cooks… the better it tastes. That’s why I love starting this sauce in the morning and letting it simmer all day. If you’re short on time, just let it go for a few hours. I promise it will be worth the wait! It tastes even better over the next few days.

And that’s it! Now you can work, exercise, catch up on emails, and drool while the sauce fills your home with its incredible scent.

Before serving, remove the bay leaves. Taste and adjust the salt, garlic, and herbs to your preference. And of course, topping it with fresh basil and plenty of grated Parmesan is a must!

Enjoy!

SERVING SUGGESTIONS:

Pour the sauce over your favorite type of noodle, whether it’s pasta, zucchini, or even Miracle Noodles. Top with grated Parmesan, mozzarella, or any cheese you love.

Add a side salad and a slice of crusty bread if you’d like. Otherwise, a bowl of this feel-good meal will keep you full with protein and healthy fats from the meat, plus fiber from the veggies.

MITA’S MUST-KNOW TIP:

When perfecting any recipe, the right amount of salt, spices, and sweeteners depends on the size and flavor of the produce you use, and that might be different from what I used when I developed this recipe. Your zucchini might be tiny compared to mine, your strawberries could be on the verge of being jam, and your tomatoes might be less tomato-y than expected, so taste as you go! If you add more veggies or swap anything in, a little seasoning tweak might be needed. You can totally make this dish your own, and if you go a little overboard, you can probably fix it. But tasting often means you won’t need a backup plan… or a backup meal!

FREQUENTLY ASKED QUESTIONS:

STORAGE AND LEFTOVERS:

Keep in the fridge for 7-9 days. I like to simmer the sauce again for 15 minutes before serving. The flavor continues to develop. 

I’ve frozen this sauce for 4 months, and after simmering for at least an hour, it becomes even more delicious, thick, and satisfying.

ADDITIONAL NOTES:

Use any red wine you like to drink!

I prefer granulated garlic because I find the taste to be a bit stronger, and that’s the way I like my garlic! Feel free to use garlic powder if that’s what you have on hand.

The alcohol in the wine cooks out, leaving behind a wonderful depth of flavor. But if you’d rather skip it, no problem. It will still be delicious!

For a vegetarian version, simply add more mushrooms and extra veggies like zucchini to replace the meat.

NUTRITIONAL VALUES:

I don’t include nutritional values in my recipes because I believe in intuitive eating and balanced nutrition. Since ingredient brands can vary, the numbers aren’t always consistent. If you’d like a more accurate breakdown, I recommend entering this recipe into MyFitnessPal or a similar tracker.

For more great Lunch & dinner ideas, check these out!

Sweet & Savory Orange Honey Rosemary Chicken Thighs
Simple & Healthy Mango Coconut Chicken & Vegetable Curry
Healthy Quick & Easy Indian Eggplant Bharta
Lightened-Up Cauliflower Fried Rice with Shrimp

If you make this recipe, I’d love it if you left a comment and star rating below! And don’t forget to tag me on Instagram so I can see your creation. Feel free to reach out with any questions, and I’ll do my best to help!

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