Mediterranean Spaghetti- low carb and vegetarian

August 22, 2016
Serves 5

I make this all the time and have realized that my family actually prefers it vegetarian! It is my husband’s favorite thing I make. You can easily make it gluten free, just be careful that the Boca crumbles are usually not gluten free- so check that out first! You can make this with ground turkey or ground beef.


  • Dreamfields spiral pasta (or gluten free pasta)
  • Stewed Tomatoes
  • 1/2 Cup
    Chopped Onion (I use frozen)
  • 1 Teaspoon
    minced garlic (or more)
  • 2 Teaspoons
  • Boca "meat" crumbles (not gluten free)
  • 8-10 Ounces
  • 2 Tablespoons
    flour (coconut or almond flour works, but not as well)
  • 2 Cups
    milk (coconut milk is ok)
  • egg (or egg substitute)
  • 1 Teaspoon
  • spray of oil
  • 1/4 Cup
    Parmesan Cheese (optional)


  1. Set oven to 350 degrees.

  2. Cook pasta, drain, and put aside (cold water while it’s draining for a few seconds will keep it from sticking)

  3. Tomato/meat mixture:

    In a large frying pan, brown the ground meat (or vegetarian crumbles), onion, and garlic together. Add cinnamon (this is the secret). If your sauce tastes bitter, add some sugar (or coconut sugar)

    Add the stewed tomatoes to the ground meat and bring to a boil. Put on simmer. Don’t let it burn on the bottom.

  4. Milk/feta mixture:

    In ANOTHER small pot, put the milk and the flour together. Cook on medium high, constantly stirring until it is thickened. It takes a little while. Patience…

    After thickening occurs, immediately remove from heat and mix in the egg, nutmeg, and feta.

  5. In a round casserole dish, grease with oil. Shake the breadcrumbs around until it sticks to the sides.

  6. Begin the casserole by putting a layer of the tomato/meat mixture on the bottom.

    Next, put the cooked spaghetti

    Next, the milk/feta mixture

    Keep going until there is none left. I usually have two layers.

    On top, end with the milk/feta mixture even if it’s out of order. You want the cheesy stuff on top, my friends.

  7. Sprinkle the top with breadcrumbs and parmesan

  8. Bake for about 45 minutes or until brown.


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